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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

26 practices
Screens and attention remove filterInvolves someone else remove filterClear all
How long you have
A minute 1Five minutes 13Twenty minutes 9Longer 3
Who it is written for
A practitioner 26Someone I care about 25Me 9
Where you are right now
Struggling right now 13Coping, mostly 12Getting ready for something 1
On your own, or with someone · Involves someone else
On my own 31Involves someone else 26Both of us together 5
Theme · Screens and attention
Medication and how it works 61Systems for daily life 37The cost of avoiding 36Screens and attention 26Staying regulated in conflict 24Moving your body 21Treatment and medication 20Knowing your partner 15Exercise, food and other supports 15Rebuilding trust 14Affection and touch 13Feelings and focus 13What anger actually is 13What ADHD actually is 13Listening and understanding 12Rituals of connection 11Answering bids 11Your sense of time 11Your nervous system 11Breaking the worry loop 11Repair after rupture 11Getting assessed and diagnosed 10Food, caffeine and fuel 10Facing it a step at a time 10Shared spiritual life 10Structure and routine 10The moment before you snap 10What worry does 10Bringing the future closer 9Grounding and settling 9Choosing your response 7Treatment and medication 7Cool the body first 7Emotions as signals 7Growing empathy 7Equanimity and perspective 7Breathing 7Get started 7When everything feels flat 7Reading, numbers and learning differences 6Remembering to do it 6Shame and stigma 5Posture and how you carry yourself 5When you use something to cope 5Touch and bodywork 4Tolerate distress 4Being seen and judged 3Practising under provocation 3Making it stick 3Panic and the body 3Righteous anger and perfectionism 3Obsessions and compulsions 3Ask and say no well 2Help someone grieving 2What you are actually defending 2Gratitude 2The fear underneath anger 2Fondness and admiration 2Feeling from the inside 2Rest and pacing 2Shame 2Safety and grounding 1When you go numb 1Validate yourself and others 1Living with uncertainty 1
Approach
Core 12CBT 6Medical and treatment 4ADHD skills 4
When
Any ordinary day 12After a row 6Under stress 6Coming and going 1When apart 1

Nobody gets far taking the drink away without asking what the drinking was for. It is the same here. Find out what the scrolling is doing for someone before you start subtracting hours.

It is doing something, or it would not have lasted this long. Company at one in the morning. A way to stop thinking. Somewhere they are good at…

Twenty minutesScreens and attentionCBTQur’an 3:14

An alarm that marks the end of a session rather than the start. A written list of what these apps give you and what they cost. The phone's own usage figures. An agreement that an hour of scrolling gets matched with an hour of something else. Pick whichever you would actually do.

The choosing is part of why any of it works. A limit handed down gets tested and beaten, while one somebody picked themselves tends to survive a bad…

Twenty minutesScreens and attentionCBTQur’an 17:110

If you want a way back in with a teenager who has gone quiet, ask them to show you the game. Not to assess it. Just to be shown something they are good at.

It works because it asks almost nothing of them. No eye contact, no explaining how they feel, no returning to whatever the last argument was about.…

Twenty minutesScreens and attentionCBTQur’an 31:19

Asked what all the scrolling had done to her most, one young woman did not say sad. She said angry, more or less all the time.

Constant irritability in a teenager usually gets worked up as depression or ADHD, and sometimes that is right. Saturation belongs on the list too,…

LongerScreens and attentionCoreQur’an 96:6

For some people the online part is not a side issue sitting next to the depression or the anxiety. It is one of the things holding them in place.

One young woman with a history of being bullied found her platform use feeding the depression, the social anxiety, the fear of leaving the house and…

LongerScreens and attentionCoreQur’an 102:1

There is a rough ladder for tech overuse. Build a schedule together with some outside control at first, add substitutes once the person can stop for a while, then more intensive care, and residential only when someone is entirely taken over by it.

The order matters more than the rungs. You cannot install a better alternative in someone who has no capacity yet to put the thing down, so a bit of…

LongerScreens and attentionADHD skillsQur’an 17:110

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