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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

3 practices
Feelings and focus remove filterOn my own remove filterAfter a row remove filterClear all
How long you have
A minute 2Five minutes 1
Who it is written for
Me 3A practitioner 3My husband or wife 2
On your own, or with someone · On my own
Both of us together 8On my own 3
Theme · Feelings and focus
Staying regulated in conflict 17What anger actually is 13The fear underneath anger 12Equanimity and perspective 8Repair after rupture 6Cool the body first 6Choosing your response 5Practising under provocation 4The moment before you snap 4Emotions as signals 3Tolerate distress 3Shame and stigma 3Feelings and focus 3Your nervous system 2Bringing the future closer 2Making it stick 2Treatment and medication 2When anger turns to harm 2What you are actually defending 1What ADHD actually is 1Shame 1Remembering to do it 1Rebuilding trust 1When you go numb 1Grounding and settling 1Getting assessed and diagnosed 1Fondness and admiration 1Anger, alcohol and the body 1
Approach
ADHD skills 2CBT 1
When · After a row
Any ordinary day 22Under stress 9After a row 3Coming and going 2In a change 1When apart 1

When you genuinely cannot know what someone thought of you, the harsh guess is no more accurate than the kind one. Since you are inventing either way, invent the version that lets you carry on with your day.

This is not positive thinking. It is noticing the moment you moved from evidence to invention, because at that point you get a say. A short reply…

A minuteFeelings and focusCBTQur’an 41:34

Halfway up the argument, ask yourself one question. What do I want here, and who am I trying to be. Winning the sentence is rarely worth what it costs by bedtime.

It is a simple move and it is genuinely hard, because the moment is loud and the long view is quiet. A short version helps. Not in front of the…

A minuteFeelings and focusADHD skillsQur’an 41:34

Often the feeling fits the situation perfectly and the size of it does not. You were right to be annoyed. The ten out of ten is the part that caused the trouble.

This is a useful thing to say to yourself afterwards, because it stops you throwing out your own read of what happened. Your sense that it was unfair…

Five minutesFeelings and focusADHD skillsQur’an 17:83

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