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

9 practices

Screens and attention Twenty minutes Me Clear all

How long you have · Twenty minutes

A minute 5 Five minutes 23 Twenty minutes 9 Longer 3

Who it is written for · Me

A practitioner 17 Someone I care about 16 Me 9

Where you are right now

Struggling right now 4 Coping, mostly 4 Getting ready for something 1

On your own, or with someone

On my own 6 Involves someone else 2 Both of us together 1

Theme · Screens and attention

Systems for daily life 38 Medication and how it works 26 Moving your body 24 Get started 17 Feelings and focus 14 Your nervous system 14 What ADHD actually is 13 Treatment and medication 12 Food, caffeine and fuel 11 Your sense of time 10 What anger actually is 9 Bringing the future closer 9 Screens and attention 9 The moment before you snap 8 Getting assessed and diagnosed 8 Shared spiritual life 7 Tolerate distress 6 The fear underneath anger 6 Cool the body first 6 Grounding and settling 6 Touch and bodywork 6 Facing it a step at a time 5 Breaking the worry loop 5 Shame 5 Exercise, food and other supports 5 Staying regulated in conflict 5 Breathing 5 When you use something to cope 5 Emotions as signals 5 Growing empathy 4 Choosing your response 4 Rituals of connection 4 Being seen and judged 4 Repair after rupture 4 Remembering to do it 4 Practising under provocation 3 Use your strengths 3 Righteous anger and perfectionism 3 Shame and stigma 3 When everything feels flat 3 Rebuilding trust 3 Knowing your partner 3 Equanimity and perspective 3 The cost of avoiding 3 Anger, alcohol and the body 3 What worry does 3 Posture and how you carry yourself 2 Answering bids 2 Letting it out safely 2 When anger turns to harm 2 Making it stick 2 Structure and routine 2 Feeling from the inside 2 Rest and pacing 1 Safety and grounding 1 Question the thought 1 Treatment and medication 1 Living with uncertainty 1 What you are actually defending 1 Obsessions and compulsions 1 Listen to the body 1 Keep the bond 1 Care for yourself in loss 1

Approach

ADHD skills 4 CBT 4 Core 1

When

Any ordinary day 7 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

Nobody gets far taking the drink away without asking what the drinking was for. It is the same here. Find out what the scrolling is doing for someone before you start subtracting hours.

It is doing something, or it would not have lasted this long. Company at one in the morning. A way to stop thinking. Somewhere they are good at…

Twenty minutesScreens and attentionCBTQur’an 3:14

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

An alarm that marks the end of a session rather than the start. A written list of what these apps give you and what they cost. The phone's own usage figures. An agreement that an hour of scrolling gets matched with an hour of something else. Pick whichever you would actually do.

The choosing is part of why any of it works. A limit handed down gets tested and beaten, while one somebody picked themselves tends to survive a bad…

Twenty minutesScreens and attentionCBTQur’an 17:110

Ask two questions and then sit with the difference. How much time on this would you like? And how much do you think is actually good for you?

Almost nobody gives the same answer twice, and the gap between the numbers is more persuasive than anything you could have told them, because they…

Twenty minutesScreens and attentionADHD skillsQur’an 18:46

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.