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

4 practices

Question the thought A minute On my own Clear all

How long you have · A minute

A minute 4 Five minutes 5 Twenty minutes 1 Longer 1

Who it is written for

Me 4 A practitioner 2

Where you are right now

Coping, mostly 3 Struggling right now 1

Theme · Question the thought

The moment before you snap 34 Choosing your response 34 Staying regulated in conflict 32 Cool the body first 29 Your nervous system 24 What anger actually is 24 Grounding and settling 21 The fear underneath anger 20 Get started 19 Bringing the future closer 18 Medication and how it works 16 Your sense of time 14 Equanimity and perspective 14 Answering bids 13 Fondness and admiration 13 Treatment and medication 13 Making it stick 12 Systems for daily life 12 Structure and routine 12 Feelings and focus 11 Practising under provocation 11 Touch and bodywork 11 Growing empathy 10 Knowing your partner 9 Food, caffeine and fuel 9 Exercise, food and other supports 8 What ADHD actually is 8 Tolerate distress 7 Remembering to do it 7 Gratitude 7 Screens and attention 6 When everything feels flat 6 What worry does 6 Moving your body 6 Repair after rupture 6 Breathing 5 What you are actually defending 5 Treatment and medication 5 Being seen and judged 5 Shame and stigma 5 Shared spiritual life 5 Feeling from the inside 4 Getting assessed and diagnosed 4 Question the thought 4 Self-compassion 4 Name what you feel 3 Facing it a step at a time 3 When you use something to cope 3 Rituals of connection 2 Meaning after harm 2 Notice the pattern and flex 2 Panic and the body 2 Patience and trust 2 Posture and how you carry yourself 2 Rebuilding trust 2 Ride the urge 2 Righteous anger and perfectionism 2 Let the wave come 2 Safety and grounding 2 Hold a boundary 2 Shame 2 Affection and touch 2 Working with anger 2 Your worth is not conditional 2 Emotions as signals 2 Calm the body 2 Breaking the worry loop 1 Anger, alcohol and the body 1 Get it out of your head 1 Rest and pacing 1 Face it gently 1 Letting it out safely 1 When anger turns to harm 1 Listen to the body 1 Obsessions and compulsions 1 When you go numb 1 Care for yourself in loss 1 Reading, numbers and learning differences 1 Keep the bond 1 Act on your values 1 Validate yourself and others 1 Your window of tolerance 1 Listening and understanding 1

Approach

CBT 2 Core 2

When

Under stress 2 Any ordinary day 2

Take the thought that is upsetting you and ask: what is another way to read this?

The event is fixed; the meaning is not. A second reading often fits the facts and hurts less.

A minuteQuestion the thoughtCoreQur’an 2:216

Notice when you have jumped to the worst story, and hold it as a guess, not a fact.

They meant to hurt me, this always happens. Label these as theories, then look for evidence.

A minuteQuestion the thoughtCoreQur’an 49:12

Some thoughts you could defend all day, and debating whether they are true only gives them more of your time. Try a different question: is this thought kind to me, and does it take me anywhere I want to go?

This one earns its place when you have already proved the case to yourself and feel worse for having done it. You are not conceding the thought is…

A minuteQuestion the thoughtCBTQur’an 39:18

At the end of a stretch of thinking like this, ask yourself plainly what you believe about yourself now, and how that differs from an hour ago.

Shifts that go unnamed tend to have evaporated by the evening. Saying the new version aloud, or writing a single sentence of it, turns it into…

A minuteQuestion the thoughtCBTQur’an 13:11

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