Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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.

Narrowed down

413 practices
Coping, mostly remove filterInvolves someone else remove filterClear all
Area
Focus, starting, and ADHD 145Your marriage 123Worry and anxiety 46Your body 40Anger 35Low mood and hard feelings 16Yourself and your limits 3After harm 3Grief and loss 2
How long you have
A minute 124Five minutes 189Twenty minutes 81Longer 19
Who it is written for
Me 282A practitioner 275Someone I care about 223My husband or wife 146
Where you are right now · Coping, mostly
Coping, mostly 413Getting ready for something 106Struggling right now 106
On your own, or with someone · Involves someone else
On my own 1158Involves someone else 413Both of us together 154
Theme
Medication and how it works 34Systems for daily life 24Staying regulated in conflict 24The cost of avoiding 20Moving your body 16Knowing your partner 15Rebuilding trust 14Affection and touch 13Exercise, food and other supports 13Listening and understanding 12Screens and attention 12Repair after rupture 11Answering bids 11Rituals of connection 11Shared spiritual life 10Bringing the future closer 8Your nervous system 8What anger actually is 8Feelings and focus 8Your sense of time 7What ADHD actually is 7Treatment and medication 7Breaking the worry loop 7Getting assessed and diagnosed 7Structure and routine 7Growing empathy 6Equanimity and perspective 6What worry does 6Food, caffeine and fuel 5Get started 5Emotions as signals 5Treatment and medication 4When everything feels flat 4Grounding and settling 4When you use something to cope 4Breathing 4Righteous anger and perfectionism 3The moment before you snap 3Facing it a step at a time 3Choosing your response 3Ask and say no well 2Gratitude 2Fondness and admiration 2Shame and stigma 2Obsessions and compulsions 2Remembering to do it 2Reading, numbers and learning differences 2Help someone grieving 2Tolerate distress 2Touch and bodywork 2What you are actually defending 2The fear underneath anger 2Panic and the body 2Being seen and judged 2Shame 1Practising under provocation 1Posture and how you carry yourself 1Validate yourself and others 1Cool the body first 1Safety and grounding 1
Approach
Medical and treatment 84ADHD skills 79Gottman 70CBT 48Core 47Emotionally focused 42Body based 22DBT skills 8Mindfulness 7Trauma informed 3Grief 2Narrative 1
When
Any ordinary day 282After a row 51Under stress 50Coming and going 14In a change 10Something good 3When apart 3

If you are the one who goes quiet and pulls away, name the fear behind it and step back in: I shut you out because I was afraid of failing you.

Withdrawing looks like coldness but is usually self-protection from a fear of not being enough. Coming out from behind the wall, naming the fear, and…

Five minutesKnowing your partnerEmotionally focusedQur’an 40:60

Ask them something you do not already know the answer to.

Today, ask your spouse one question you cannot predict the answer to. Not "how was your day." Something like: what are you quietly worried about this…

Five minutesKnowing your partnerCoreQur’an 30:21

Learn how they were comforted as a child.

How someone was soothed long ago still shapes what feels like love now.

Five minutesKnowing your partnerCoreQur’an 30:21

When your partner shares the dream behind their stance, make it safe: listen like a friend, suspend judgment, do not solve.

Your only job is to hear it and understand, not to fix it or judge it. Ask gentle questions and let them unfold.

Five minutesKnowing your partnerGottmanQur’an 49:12

On a core disagreement, tell your partner the story behind your position: where it comes from, what it means to you.

Behind a firm stance is usually a history and a dream. Share yours honestly instead of just defending it.

Five minutesKnowing your partnerGottmanQur’an 49:13

Tell your spouse about a raw spot, an old tender place that still gets touched.

When you go quiet I feel abandoned, like I did as a child. Name the ache, not the blame.

Twenty minutesKnowing your partnerEmotionally focusedQur’an 17:24

Ask one open question about their inner world tonight, and just listen to the whole answer.

What are you hoping for lately, what are you dreading. Questions with no single answer.

Twenty minutesKnowing your partnerGottmanQur’an 30:21

Ask your spouse about a moment from their childhood that shaped them, and listen closely.

What comfort felt like then, what they longed for. It still lives in how they love now.

Twenty minutesKnowing your partnerGottmanQur’an 17:24

If a child is behind in reading, the gap rarely closes on its own with another year of the same. Asking for a proper assessment now is kinder than hoping that maturity will do the work.

National figures show reading proficiency barely shifting between primary school and the end of secondary, which tells you that catching up later is…

Twenty minutesReading, numbers and learning differencesCoreQur’an 16:43

After a course of intensive work, this student's sound skills moved from the middle of the range to near the top. Average was never the ceiling. It was simply where an untreated difficulty had left them.

Hearing single sounds in a word, holding sounds in memory, repeating made up words: all of them shifted a long way once the teaching was right. That…

LongerReading, numbers and learning differencesCoreQur’an 96:5

Reflect your partner's feeling back to them in simple, slow, soft words, using their own words where you can.

Empathic reflection, gently naming and mirroring back what your partner is feeling, tells them they are not alone in it. Keep it slow, simple, and…

A minuteListening and understandingEmotionally focusedQur’an 20:44

Once a day, take your partner's emotional temperature. Ask how are you doing, and mean it.

Not out of politeness, but because you truly want to know. Small check-ins build trust over time.

A minuteListening and understandingGottmanQur’an 2:83

When your partner talks, shift the focus off yourself. It is not about being interesting, it is about being interested.

Postpone your own agenda for a while. Tune into their world before you bring yours.

A minuteListening and understandingGottmanQur’an 25:63

Try to see the situation from your partner's side, not your own. Assume there is a good reason they feel as they do.

Their reality has its own validity. Start by looking for why it makes sense, not why it is wrong.

A minuteListening and understandingGottmanQur’an 24:12

Ask open questions that cannot be answered yes or no, then really listen to the answer.

Tell me the story of that opens the heart. Follow up on what you hear instead of waiting to talk.

A minuteListening and understandingGottmanQur’an 39:18

Hold your advice until you fully understand, or until it is asked for. Understanding always comes before solutions.

Words of understanding must precede any words of advice. Always. Fix later, if at all.

A minuteListening and understandingGottmanQur’an 17:53

Say back what you heard, then validate: I hear you saying this, and it makes sense you would feel that way.

Validation is not agreement. It is showing you understand even part of their experience.

A minuteListening and understandingGottmanQur’an 41:34

Under every complaint or hard feeling there is a longing. Listen for the wish underneath.

Behind the anger or sadness is a desire. Find the longing and you find what they actually need.

Five minutesListening and understandingGottmanQur’an 3:119

When your partner is angry, do not take it personally or rush to apologize. Ask what the anger is protecting.

All anger has a goal and something blocking it. Find both. What do you need is a good question.

Five minutesListening and understandingGottmanQur’an 7:199

When your partner is sad, do not try to cheer them up or fix it. Find out what is lost or missing.

You are a traveler; they are the guide into their own landscape of sadness. Let them show you.

Five minutesListening and understandingGottmanQur’an 12:86

Looking for a whole subject rather than a single practice? Start from the nine areas.