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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

264 practices
Twenty minutes remove filterOn my own remove filterClear all
Area
Focus, starting, and ADHD 119Your body 57Anger 45Low mood and hard feelings 24Worry and anxiety 13After harm 2Grief and loss 2Your marriage 2
How long you have · Twenty minutes
A minute 610Five minutes 981Twenty minutes 264Longer 119
Who it is written for
A practitioner 254Me 253Someone I care about 172My husband or wife 11
Where you are right now
Coping, mostly 134Struggling right now 80Getting ready for something 50
On your own, or with someone · On my own
On my own 264Involves someone else 126Both of us together 76
Theme
Systems for daily life 23Moving your body 17Medication and how it works 13Your nervous system 12Get started 12Food, caffeine and fuel 10What ADHD actually is 10Treatment and medication 9What anger actually is 8Bringing the future closer 7Screens and attention 7Your sense of time 7Touch and bodywork 6Tolerate distress 6The moment before you snap 6Cool the body first 6Feelings and focus 6Reading, numbers and learning differences 5The fear underneath anger 5Grounding and settling 5When you use something to cope 4Exercise, food and other supports 4Shame 4Getting assessed and diagnosed 4Remembering to do it 4When everything feels flat 4Practising under provocation 3Emotions as signals 3Righteous anger and perfectionism 3Equanimity and perspective 3Shame and stigma 3Being seen and judged 3Use your strengths 3Breathing 3Choosing your response 3Anger, alcohol and the body 3Obsessions and compulsions 2Structure and routine 2Breaking the worry loop 2When anger turns to harm 2Making it stick 2Feeling from the inside 2Facing it a step at a time 2Letting it out safely 2Keep the bond 1Repair after rupture 1What worry does 1The cost of avoiding 1What you are actually defending 1Rest and pacing 1Safety and grounding 1Shared spiritual life 1Posture and how you carry yourself 1Treatment and medication 1Question the thought 1Listen to the body 1Care for yourself in loss 1Living with uncertainty 1
Approach
ADHD skills 82Medical and treatment 57Body based 36Core 31CBT 22Mindfulness 10Trauma informed 7DBT skills 5Grief 4Emotionally focused 4Gottman 3Narrative 2Parts work 1
When
Any ordinary day 201Under stress 31In a change 14Coming and going 9After a row 7When apart 1Something good 1

Most of us rehearse the crushing line we wish we had said. Try spending that same time writing what you would actually like to say next time, and keep it short enough to remember.

Take one real episode from the past week and write two things: what happened, and one sentence you would rather have used. Something like I am…

Twenty minutesThe moment before you snapCBTQur’an 41:34

The hidden finger tap is weaker than a mark on paper. Better to know that now than to find it out when it fails you.

A written page holds you to it. The marks are still there afterwards, and there is no pretending you drifted for ten minutes. So learn it that way…

Twenty minutesThe moment before you snapMindfulnessQur’an 16:98

It helps to get one real taste of this early, in a single sitting, rather than waiting weeks to find out whether any of it is for you.

A first go that actually works gives you a reason to come back, and plenty of people never do come back. But one sitting builds nothing on its own.…

Twenty minutesThe moment before you snapMindfulnessQur’an 23:98

Even one go at this leaves you with something. You have seen for yourself that the anger can be handled, and that does not expire when you walk out of the room.

The picture is not killing the anger off. It is closer to getting a big animal under control and walking it home: still strong, still yours, going…

Twenty minutesThe moment before you snapMindfulnessQur’an 42:37

A hard feeling is not damage and it is not a bad attitude. It is a feeling, meant to be felt, and the only real question is at what pace.

Plenty of people were raised to treat their own sadness or anger as a failure of character, so the feeling arrives and shame arrives just behind it.…

Twenty minutesTolerate distressDBT skillsQur’an 21:83

Putting a film on, reading, letting the internet have an hour, all of it counts as a real skill when you choose it on purpose and know what you are choosing it for.

The version that hurts is the one you fall into without deciding and feel ashamed of afterwards. Choosing changes the whole thing: I am not up to…

Twenty minutesTolerate distressDBT skillsQur’an 73:10

Some people are not frightened of a place or an animal. They are frightened of their own racing heart, their own tears, their own anger, and it behaves like any other fear: it grows on avoidance and shrinks on careful contact.

That framing is useful because it tells you what to do next. You do not have to understand where it came from before anything can change. What you…

Twenty minutesTolerate distressBody basedQur’an 2:155

Ask what you were taught about crying, about anger, about needing anything. Not what you believe now, but what you were told then, in the words that were actually used.

Most rules about feelings were installed rather than chosen, and once you can hear the original sentence, boys do not cry, do not be so sensitive, it…

Twenty minutesTolerate distressBody basedQur’an 3:186

If a movement keeps cutting a feeling short, work with the movement rather than the feeling. Stay with the dabbing of the eyes itself, slowly, and see what turns up.

The defence is usually easier to be with than the raw emotion, and it often carries the memory. Repeat it gently, notice the arm, the hand, the…

Twenty minutesTolerate distressBody basedQur’an 21:84

When one bit of you wants to let the feeling come and another bit is frightened of it, you are not being difficult. You are two things at once, and both of them have their reasons.

The frightened side is usually the one that kept you going for years, so shoving past it tends to make it dig in harder. It works better to turn…

Twenty minutesTolerate distressBody basedQur’an 16:127

Aching shoulders and a bad back are not separate from finding it hard to concentrate. Pain takes up room in your head, and there is less left for anything else.

People who are restless tend to hold more tension and pick up more injuries, and then the pain makes the focus worse, and round it goes. So it is…

Twenty minutesTouch and bodyworkMedical and treatmentQur’an 26:80

Reviews do not support acupuncture as a treatment for attention difficulties. Some studies of acupuncture alongside counselling have done better than dummy needling alongside counselling, which is a more modest claim than it first sounds.

The likeliest reading is that a warm, unhurried practitioner who examines you carefully is doing much of the work. Needles are very fine and harm is…

Twenty minutesTouch and bodyworkMedical and treatmentQur’an 9:128

There is a route the calming nerve takes through you: eyes, then jaw and mouth, then throat and neck, then shoulders and chest, then belly. You can visit each stop in turn and simply notice what is there.

Give every area a moment before you move on. Soften around the eyes, let the jaw hang, sigh the throat loose, feel the chest lift, then rest a hand…

Twenty minutesTouch and bodyworkBody basedQur’an 5:6

Talking is not the only door in. Exercise, massage, acupressure, yoga, tai chi and the rest go at the body first and let the mind follow, which is the opposite direction from most therapy.

That is why they sit well beside talking work rather than competing with it. If words keep circling the same ground, changing what your body is doing…

Twenty minutesTouch and bodyworkBody basedQur’an 21:90

The best ending is often that therapy stops and the practices carry on. People finish their sessions and keep the yoga, the bodywork, the acupressure, the sitting quietly.

It is worth building towards that from early on rather than at the end. If everything that settles you happens in one room with one person, then…

Twenty minutesTouch and bodyworkBody basedQur’an 48:29

Body based approaches have been linked with better physical and mental health, easier relationships, and in some settings lower use of painkillers and psychiatric medication.

That last one tends to interest the people holding the budget, so it is worth knowing if you are trying to get this kind of work taken seriously…

Twenty minutesTouch and bodyworkBody basedQur’an 16:69

Take a few photographs of your bedroom, then look at them later and circle whatever has to change or go. Seeing the room in a picture shows you things you stopped noticing years ago while standing in it.

The list is usually short and dull: the light on a charger, the pile of unfinished things on the chair, the television, the clock you keep checking.…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 13:11

Programmes built on crossing the midline or on balance and inner ear work do not appear to beat ordinary exercise. If movement is what you are after, movement is available free.

These packages come with a theory about why they work, and the theory is usually where the confidence comes from rather than from the results. What…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 22:78

Massage may well leave you calmer, and calmer is worth having. It is not a treatment for ADHD, and the two are worth keeping in separate boxes.

Living with ADHD is stressful in a measurable way, so anything that genuinely lowers that load is doing real good and deserves a place. The error is…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 4:28

Rather than memorising which treatments to avoid, keep a few questions you can put to any of them. New products arrive faster than anyone can keep a list.

Ask how it was tested and by whom, and whether anyone independent of the company has looked at it. Ask what it costs, whether insurance touches it,…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 42:38

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