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

1457 practices
Area
How long you have
Who it is written for · Me
Where you are right now · Coping, mostly
On your own, or with someone
Theme
Medication and how it works 91Staying regulated in conflict 60Systems for daily life 60Your nervous system 54What anger actually is 50Get started 47Equanimity and perspective 44Choosing your response 44The moment before you snap 43Moving your body 42Bringing the future closer 41The fear underneath anger 39Your sense of time 34Feelings and focus 32Touch and bodywork 31Exercise, food and other supports 28Growing empathy 26Getting assessed and diagnosed 25Knowing your partner 25When everything feels flat 24Food, caffeine and fuel 24Grounding and settling 24Answering bids 24Treatment and medication 22Practising under provocation 22What ADHD actually is 20Screens and attention 20Repair after rupture 19Cool the body first 19What you are actually defending 19Structure and routine 19Being seen and judged 18Breathing 18Making it stick 18Rebuilding trust 17Shared spiritual life 17Treatment and medication 15What worry does 15Affection and touch 15Fondness and admiration 15Emotions as signals 14Remembering to do it 13Rituals of connection 13Listening and understanding 13Breaking the worry loop 13Feeling from the inside 12Shame and stigma 12Righteous anger and perfectionism 12When you use something to cope 9Gratitude 9Tolerate distress 9Use your strengths 8Self-compassion 8Anger, alcohol and the body 6Facing it a step at a time 6Question the thought 5Meaning after harm 4Posture and how you carry yourself 4Safety and grounding 4When anger turns to harm 3Working with anger 3Notice the pattern and flex 3Name what you feel 3Let the wave come 3Act on your values 3Calm the body 3Your worth is not conditional 3Obsessions and compulsions 2Face it gently 2Ask and say no well 2Ride the urge 2Rest and pacing 2Patience and trust 2Care for yourself in loss 2Work with your brain 2Validate yourself and others 2Listen to the body 2The cost of avoiding 2Keep the bond 2Hold a boundary 2Help someone grieving 2Get it out of your head 2Find meaning 2Your window of tolerance 2When you go numb 1Living with uncertainty 1Reading, numbers and learning differences 1Panic and the body 1Shame 1
Approach
When

Take one concrete action this week toward a goal your spouse cares about.

Watch the kids so they can study. Make the call they dread. Move their dream one inch.

Twenty minutesShared spiritual lifeGottmanQur’an 5:2

Talk with your spouse about what your roles at home mean to each of you, not just who does what.

Not a chore chart. What providing, nurturing, or protecting means to you underneath.

Twenty minutesShared spiritual lifeGottmanQur’an 66:6

Name one goal you are building toward together, and say it out loud as ours.

The home, the children's upbringing, a habit of worship. Something you are making together.

Twenty minutesShared spiritual lifeGottmanQur’an 25:74

Agree with your spouse on one value you want your home to stand for, and live it this week.

Generosity, honesty, patience, prayer. Pick one, name it, and let it show in the house.

Twenty minutesShared spiritual lifeGottmanQur’an 20:132

Tell your children, or each other, one good part of your story of us.

How you met, a hard thing you got through, why you are proud of this we. Say it aloud.

Twenty minutesShared spiritual lifeGottmanQur’an 30:21

Wake gently for a prayer together at night, even once this week.

A shared moment turned toward God, in the quiet of the night, binds two hearts to something larger than themselves.

Twenty minutesShared spiritual lifeCoreQur’an 25:74

Whatever you estimate, add to it. Fifteen minutes is the figure you get at midnight with empty roads; at midday the same trip takes twenty five.

Do not try to estimate better, since accurate estimating is the thing that is hard. Use a rule you can apply without judgement instead: take your…

A minuteStructure and routineADHD skillsQur’an 31:19

When you book something, put everything into the entry there and then: the address, the phone number, what you have to bring. You will never have that information more easily to hand than at the moment of booking.

The alternative is standing on the pavement at ten to one, searching for which branch it was, with the insurance card at home. Booking is already a…

A minuteStructure and routineADHD skillsQur’an 2:238

The benefit comes from how often you touch it. Writing something in is a rehearsal, looking it up is a reminder, and by the time the day arrives you have met it so many times that nothing takes you by surprise.

Which is why a scruffy system used constantly beats an elegant one opened weekly. Give yourself a couple of fixed moments to look, first thing and…

A minuteStructure and routineADHD skillsQur’an 33:35

A three o'clock appointment half an hour away is a half past two appointment. Put the true start time in and let the calendar hold it, rather than asking yourself to work it out on the day.

Lateness usually comes from anchoring on the time printed on the letter and treating the journey as though it cost nothing. Writing the leaving time…

A minuteStructure and routineADHD skillsQur’an 36:40

Attach a new habit to one you already do: after wudu, I read one page.

Let an existing routine carry the new thing. You are borrowing momentum you already have.

A minuteStructure and routineADHD skillsQur’an 31:19

Do the task at the same time and place each day, so the setting starts to do the reminding.

Novelty costs a mind like yours energy. Sameness of time and place buys that energy back.

A minuteStructure and routineADHD skillsQur’an 87:8

If a calendar feels like something parents and teachers made you carry, it stays theirs and you keep putting it down. The question worth answering is whose life gets easier when it works.

Most people who grew up being organised at have some resistance to this, and it makes sense. So make it yours in a literal way: it holds the things…

Five minutesStructure and routineADHD skillsQur’an 20:130

Unless the dentist works in your living room, dentist at one is only half an entry. Block the getting there, the parking and the walking in, and block the journey home as well.

Travel disappears from planning because it does not feel like the task. Then the day gets built as though appointments touch each other end to end,…

Five minutesStructure and routineADHD skillsQur’an 62:9

A system survives if it gives back more than it costs. Every time your diary saves you a phone call or a scramble, you have bought yourself a little more willingness to open it tomorrow.

So load it up on purpose. Put in the parking notes, the door code, the name of the person you are meeting, the thing you meant to ask them. None of…

Five minutesStructure and routineADHD skillsQur’an 62:10

Plenty of people manage without any system at all. They tend to manage on adrenaline, late nights and a low hum of dread, which is a high price for an outcome that looks fine from outside.

When your results are acceptable, nobody asks what they cost you, and you may have stopped asking too. Worth checking honestly: how much of the week…

Five minutesStructure and routineADHD skillsQur’an 2:286

Move things off the to do list and into the week itself. Not write the report, but Wednesday at one, ninety minutes, write the report.

An undated task has nothing to make it happen. It sits there competing with whatever is loud right now and loses every time. Giving it a day, a start…

Five minutesStructure and routineADHD skillsQur’an 17:78

Once tasks sit in the week rather than on a list, you can see that Thursday has no room left. Saying no gets much easier when the crowding is in front of your eyes instead of somewhere in your head.

Holding several commitments in mind at once and weighing them against each other is genuinely hard. Looking at a full column and noticing there is…

Five minutesStructure and routineADHD skillsQur’an 25:67

A schedule tells you what to do now. It does not make you want to do it, and pretending otherwise sets you up to feel let down when three o'clock comes and you stay sitting.

Even so, knowing is a good half of the problem solved, and it is the half that is hard to fix any other way. The other half needs its own tools:…

Five minutesStructure and routineADHD skillsQur’an 39:9

Before planning anything, work out which date is actually true. Does Thursday mean Thursday, or does everybody know it means Friday, and is Thursday even possible?

Planning against a date you do not believe in is planning against nothing, and you will feel that in how little the plan moves you. Get the real one…

Five minutesStructure and routineADHD skillsQur’an 30:18

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