Practices

Drink can make talking easy and still leave you with friendships that feel like nothing. Worth noticing which of those two you actually came for.

One young woman put it plainly: drinking took away the worry about what she was saying, and the people she grew close to were mostly the ones she…

Distant health warnings move almost nobody. The cost that lands is the one showing up this month: your memory, your marks, the work you know you could be doing.

So keep it specific and keep it near. Heavy drinking in the teens and early twenties shows up in memory and in school work, which is the exact ground…

The fog after cannabis is not gone by morning. In younger users learning can stay dulled for several days, so Saturday night is still in the room on Wednesday.

That changes what to look at. Rather than arguing about the night itself, keep a rough note of the days that follow: what got read, what stayed in,…

Nicotine looks like the small problem next to everything else going on, and it is the one most likely to still be here in thirty years.

Most adults who smoke started as teenagers, and the earlier the start the harder the eventual stopping tends to be. So it earns a place on the list…

There are medicines that make stopping smoking easier, and one of them can sometimes cover a mood or attention problem at the same time. That is a fair thing to ask a doctor about.

All of them carry side effects, so the conversation is a weighing up rather than a yes or no. Go in with what you already know about yourself: how…

When someone keeps doing the risky thing after every explanation, the missing piece is usually not information. The pull is simply louder than the knowledge.

Which means another lecture is mostly wasted breath, while changing what is within reach is not. Fewer bottles in the house, a route home that avoids…

If a young person is using regularly, waiting to see whether they grow out of it is a gamble. Help early is nearly always cheaper than help later.

Families often hold off because raising it feels like an accusation. You can raise it without one: say what you have noticed, say you are not going…

Sometimes the drinking or the smoking is not the first problem at all. It is somebody's own treatment for an attention difficulty or an anxiety nobody has looked at yet.

You can usually tell from what it is used for: to speak in a group, to sit still long enough to work, to sleep. Where that is the shape of it, work…

Draw your own chart of the moment you usually give in, with the questions you actually ask yourself, and put it where you will see it.

One woman smoking around ten bowls a day made hers as a set of branches: is it a working day, have I been to work, are the errands done, are the…

Set small rewards for staying off it and let them grow the longer you go, so the next one is always near and a slip costs something you can feel.

A vague future benefit competes badly with something available right now. A jar you add to daily, a treat at day three and a bigger one at day ten, a…

If the language of a recovery group puts you off, that is a reason to look for a different group, not a reason to decide that help is not for you.

Programmes vary a lot in how they talk. Some lean on surrender to a higher power, others are built around self-management and practical tools, and…

The useful part is not the chart on the wall. It is that the person could think of things to do instead, and that took months of quiet work to arrive at.

Someone else's list of alternatives will not hold, because they thought of theirs and you did not. Build yours slowly, adding what has genuinely…

Charge the phone in another room overnight. Not face down, not on the far side of the bed: another room, so that reaching it means standing up.

Distance is what does the work here, which is why the halfway versions never hold. If you use it as an alarm, a cheap clock settles that for the…

Choose one person and tell them you will send the finished thing by a set time. Not a conversation about how it is going, just the file, the photo, or the word done.

The sending is the whole mechanism, so keep it small and exact: what, and by when. It does not have to be someone qualified to judge the work, and it…

Reading a room is a skill rather than a personality trait, and it can be broken into parts. Before you speak, take a second to look: who is here, what they are doing, how loud the place is.

Give yourself a short list to run through. How are people dressed and speaking, is this somewhere jokes land, is anybody clearly in a hurry. Then…

If you cannot start, the step is too big. Shrink it until it sounds daft: open the document, write the date, put one plate in the sink.

The catch is that the daft step has to be the whole of what you agreed to do, not a trick for getting yourself to do the enormous thing. Most days…

Praise the sitting down at the desk, not only the finished piece. If recognition only shows up when something is completed, most weeks it never shows up at all.

Say what you actually saw, and say it close to the moment: you sat down twice today when you clearly did not want to. Small rewards work too, as long…

Use a timer you can see rather than one you have to read. A dial where the coloured part shrinks tells you how much is left at a glance, with no arithmetic in the way.

Set it for the length of the task, or for the length you can stand, and leave it where your eye falls. A digital countdown asks you to work out what…

Put something you genuinely want at the end of the chain, and keep it where you can see it. A reward far off in the future is much the same as no reward at all.

Name it before you begin and write it at the top of the page. Keep it close: this evening rather than next term. It does not have to be impressive.…

Writing things down is not evidence that your memory has failed. It is what happens once there is more in your life than one head can hold.

Most people who refuse a system are protecting something: the sense of being capable, of not being the sort of person who needs help with this. Argue…