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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.
Shrink the first step until it takes two minutes, and do only that.
The wall is usually the size of the first step, not the whole task. Make the step tiny enough to fall over.
Do not wait to feel ready. Say Musa's prayer, ease my task, and take one step; the wish to go on comes after.
Motivation usually follows action, not the other way round. Start badly if you must, but start.
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…
When someone says they feel restless inside, ask what the restlessness wants. Restless to move, or restless to do one particular thing until it feels right?
The two feel similar from the inside and point in different directions. With ADHD it is usually undirected: the legs go, the chair is wrong, you need…
A distracted person can be brought back with a nudge. Someone who has gone elsewhere cannot, and the difference shows itself in a couple of seconds.
Say their name, ask something simple, and watch what returns. Attention that has drifted comes back with a small apology and picks the thread up…
Looking for a whole subject rather than a single practice? Start from the nine areas.