Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

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253 practices

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When somebody looks like they have stopped caring, it is often that they have stopped expecting it to go well. Giving up on yourself tends to come after a long run of trying and being told it was not enough.

That changes what helps. Another plan, another chart, another talk about wasted potential all land on the wrong problem. What shifts things is a…

Five minutesGet startedADHD skillsQur’an 18:24One line of research

Putting something off is often fear wearing a lazy costume. If planners have never fixed it for you, that is a clue the trouble is what the task makes you feel, not what your diary looks like.

Ask what you expect to happen when you open it. There is usually something specific in there: that it will be wrong, that it will swallow the whole…

Five minutesGet startedADHD skillsQur’an 2:45One line of research

Before deciding you are avoiding something, check that you actually know what it wants. How long, in what form, by when, and what counts as finished.

A surprising amount of stuckness is not avoidance at all. You cannot start a job whose shape you cannot see, so your mind slides off it and you call…

Five minutesGet startedADHD skillsQur’an 20:114One line of research

Some days the whole job is putting everything you need in one place and then walking away. Tomorrow you begin already halfway in.

This splits the hard part in two, and both halves are small. Paint, brushes and tape by the door. The forms and the calculator on the kitchen table.…

Five minutesGet startedADHD skillsQur’an 2:286

There is more about focus, starting, and adhd than the practices: the focus, starting, and adhd area has the themes and the courses too.

One line of research

If you cannot say yes and cannot say no, look for the smaller version. Not the course, one module. Not every week, once a month.

All or nothing is often what makes a decision impossible, since neither end is honestly true for you. A reduced version can sit at the level where…

Five minutesGet startedADHD skillsQur’an 73:20One line of research

A decision that is barely tipped is still a decision. If one side is ahead by a hair, that is your answer, and you are allowed to take it.

Waiting to feel sure is what keeps people circling for months, because certainty about a genuinely close call is not coming. Most real decisions get…

Five minutesGet startedADHD skillsQur’an 3:159One line of research

Sometimes both roads carry a cost and neither will feel good. Accept that first, then choose, rather than searching for the option that comes without a sting.

A lot of long deliberation is really a search for the version that leaves nobody upset and nothing lost. When that version does not exist, the search…

Five minutesGet startedADHD skillsQur’an 2:45One line of research

Some tasks are avoided because nobody has said what they want. Not knowing what good looks like is its own reason to keep walking past something.

An unclear job asks you to do two things at once: work out what it is, then do it. On top of that sits the worry of getting it wrong in a way you…

Five minutesGet startedADHD skillsQur’an 65:3One line of research

An avoided task charges you rent even on the days nothing goes wrong. The low hum of hoping nobody asks is part of what it costs.

When we weigh up leaving something undone, we usually count only the visible consequences, the letter that might arrive or the person who might…

Five minutesGet startedADHD skillsQur’an 3:133One line of research

A task you dislike needs a time and a place, not a place on the list. Tuesday at ten, at the kitchen table, is a plan. Soon is not.

Left in open competition, the dull job loses to everything more urgent and everything more interesting, every single day, and that is not a fault in…

Five minutesGet startedADHD skillsQur’an 2:148One line of research

Look at what you are actually working for this week. If every item is there to stop someone being cross or something going wrong, you are running on avoidance, and it is exhausting.

Avoidance does get things done, but only at the last moment and only with dread attached, and it leaves behind nothing you wanted. Take one thing off…

Twenty minutesGet startedADHD skillsQur’an 29:69One line of research

Promise yourself twenty minutes, or one podcast episode, rather than a finished result. Then the end is guaranteed however badly it goes.

Open ended unpleasant jobs are hard to walk into because you cannot see the far edge of them. A timer gives you one. Twenty minutes of receipts on…

Twenty minutesGet startedADHD skillsQur’an 73:20One line of research

Sitting exactly halfway between two options is its own kind of exhausting, and it produces nothing. If you have been weighing something for weeks, the weighing has quietly become the activity.

Give it a deadline and a method. One more week, the three things that matter most, and then you choose, knowing the choice will be imperfect. If you…

Twenty minutesGet startedADHD skillsQur’an 20:25One line of research

When you are torn about something, get both sides out of your head and onto paper. Two columns, everything you can think of, no tidying as you go.

Holding both cases in mind at once is what wears you out, and it is why the same argument keeps starting from the beginning every evening. Once it is…

Twenty minutesGet startedADHD skillsQur’an 20:114One line of research

If the same three names keep coming up, compare those three and stop looking. Twenty options will not give you a better answer, only a later one.

Past a handful of choices, more searching adds very little while the cost of deciding keeps climbing, and if you are prone to circling it can stop…

Twenty minutesGet startedADHD skillsQur’an 23:61One line of research

If not knowing makes you itch, the work is learning to sit with the itch rather than making it go away. The plan can stay unfinished while you get on with today.

For some of us an unresolved question hums in the background until it is settled, and settling it becomes urgent even when nothing depends on it.…

LongerGet startedADHD skillsQur’an 94:8One line of research

If you are being assessed for attention, say something about your mood and your worry as well, even if nobody asks.

Anxiety and low mood sit alongside ADHD often enough that a thorough assessment will go looking for them anyway. But shame is quiet, and years of…

A minuteGetting assessed and diagnosedADHD skillsQur’an 40:60One line of research

If someone was adopted, or simply does not know their family history, say early and plainly that this is not a problem. It helps to have and it is not needed.

Otherwise the question lands as one more reminder of what is missing, and some people will spend the rest of the appointment feeling they brought the…

A minuteGetting assessed and diagnosedADHD skillsQur’an 4:28One line of research

Some of what looks like muddle is the system's fault. Our tenth month is named for eight, because two months were added later and nobody renamed the rest.

Worth saying to anyone who feels stupid about dates and forms. A calendar whose numbers are out of step, a tax year starting in April, forms asking…

A minuteGetting assessed and diagnosedADHD skillsQur’an 20:26One line of research

'I set a reminder and still did not do it' is not a story about a bad reminder. It tells you the missing piece was never information, and a bigger, louder version of the same thing will fail in the same way.

The reflex is to escalate: three alarms, a different app, an entire new system built on Sunday night. What is needed is a change of kind, something…

A minuteGetting assessed and diagnosedADHD skillsQur’an 17:36One line of research