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

7 practices

Screens and attention Twenty minutes On my own Clear all

How long you have · Twenty minutes

A minute 6 Five minutes 17 Twenty minutes 7 Longer 1

Who it is written for

A practitioner 6 Me 6 Someone I care about 5

Where you are right now

Coping, mostly 4 Struggling right now 3

On your own, or with someone · On my own

Involves someone else 9 On my own 7 Both of us together 2

Theme · Screens and attention

Systems for daily life 23 Moving your body 17 Medication and how it works 13 Get started 12 Your nervous system 12 Food, caffeine and fuel 10 What ADHD actually is 10 Treatment and medication 9 What anger actually is 8 Bringing the future closer 7 Screens and attention 7 Your sense of time 7 Feelings and focus 6 Cool the body first 6 The moment before you snap 6 Tolerate distress 6 Touch and bodywork 6 Reading, numbers and learning differences 5 The fear underneath anger 5 Grounding and settling 5 When everything feels flat 4 Exercise, food and other supports 4 Shame 4 Remembering to do it 4 Getting assessed and diagnosed 4 When you use something to cope 4 Use your strengths 3 Righteous anger and perfectionism 3 Practising under provocation 3 Shame and stigma 3 Anger, alcohol and the body 3 Equanimity and perspective 3 Emotions as signals 3 Choosing your response 3 Breathing 3 Being seen and judged 3 Making it stick 2 When anger turns to harm 2 Feeling from the inside 2 Facing it a step at a time 2 Letting it out safely 2 Obsessions and compulsions 2 Breaking the worry loop 2 Structure and routine 2 Question the thought 1 Care for yourself in loss 1 Living with uncertainty 1 Rest and pacing 1 Treatment and medication 1 What you are actually defending 1 What worry does 1 Listen to the body 1 The cost of avoiding 1 Keep the bond 1 Shared spiritual life 1 Safety and grounding 1 Repair after rupture 1 Posture and how you carry yourself 1

Approach

ADHD skills 3 CBT 3 Core 1

When

Any ordinary day 5 Something good 1 Under stress 1

Check, feel the small relief, put it down, feel the pull again a minute later. If your phone use has that shape, it is running like a compulsion, whatever else it is.

The structure matters more here than the label. An urge rises, checking brings it down, and every check teaches the urge to come back sooner. Which…

Twenty minutesScreens and attentionADHD skillsQur’an 6:68

Sitting with one long unrewarding task has got harder for almost everyone. If you are planning work for yourself, or setting it for someone else, build the variety in rather than hoping for stamina.

In practice that means breaking a long stretch into shorter ones with something marking the end of each, changing what the work looks like part way…

Twenty minutesScreens and attentionADHD skillsQur’an 24:37

A whole evening can go into recording an evening. It is worth asking, with no scolding in it, whether you were there for the thing you now have a photograph of.

This lands better than a rule about hours, because it is about something you would miss rather than something you are doing wrong. Try leaving the…

Twenty minutesScreens and attentionCoreQur’an 28:77

If the phone was giving you company, an evening class in something practical will not cover it. Match what you put in its place to what it was actually providing.

Subtracting an hour and leaving the hour empty is the version that collapses by Thursday. If it was company, the replacement has people in it. If it…

Twenty minutesScreens and attentionCBTQur’an 28:77

Write down three to five things you actually enjoy, small ones, and do one of them a day. That is the whole instruction.

They have to be yours rather than the ones that sound impressive. Sitting in the garden with tea counts. Ten minutes on the guitar counts. Keep the…

Twenty minutesScreens and attentionCBTQur’an 33:35

Most parents setting rules about an app have never scrolled it for ten minutes. The rules are usually reasonable and the picture underneath them is missing.

This is not really about being permissive. If you do not know that the feed is chosen for you, that one worried search brings a fortnight of similar…

Twenty minutesScreens and attentionCBTQur’an 17:36

For a week, jot down what was going on just before you picked up the phone, what you were thinking while you scrolled, and how you felt when you put it down. Nothing cleverer than that.

What usually surfaces is not that screens are bad but that two or three specific things are: one account, one time of day, one mood you always reach…

Twenty minutesScreens and attentionADHD skillsQur’an 20:131

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