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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

328 practices
Me remove filterGetting ready for something remove filterClear all
Area
Focus, starting, and ADHD 143Anger 92Your body 64Worry and anxiety 19Low mood and hard feelings 10
How long you have
A minute 62Five minutes 168Twenty minutes 64Longer 34
Who it is written for · Me
A practitioner 385Me 328Someone I care about 245My husband or wife 7
Where you are right now · Getting ready for something
Coping, mostly 1457Struggling right now 670Getting ready for something 328
On your own, or with someone
On my own 236Involves someone else 68Both of us together 24
Theme
Medication and how it works 41Food, caffeine and fuel 20Choosing your response 19Systems for daily life 18The moment before you snap 18Practising under provocation 16Cool the body first 14Exercise, food and other supports 12Your nervous system 12What ADHD actually is 11Bringing the future closer 10Getting assessed and diagnosed 10Treatment and medication 10Grounding and settling 9Facing it a step at a time 9Your sense of time 9Moving your body 8Breathing 6Remembering to do it 6Making it stick 6Equanimity and perspective 6Feelings and focus 6What anger actually is 5The fear underneath anger 5Tolerate distress 4When you use something to cope 4Structure and routine 3Being seen and judged 3Touch and bodywork 3Posture and how you carry yourself 3Get started 2The cost of avoiding 2Shame and stigma 2When everything feels flat 2Feeling from the inside 2Treatment and medication 2Panic and the body 1What you are actually defending 1Use your strengths 1Living with uncertainty 1Self-compassion 1Screens and attention 1Rest and pacing 1Breaking the worry loop 1Anger, alcohol and the body 1Growing empathy 1
Approach
Medical and treatment 106ADHD skills 77Body based 37CBT 37Core 35Mindfulness 32DBT skills 2Gottman 1Narrative 1
When
Any ordinary day 249Coming and going 40In a change 33Under stress 6

Neurofeedback has its strongest support in attention difficulties, decent support in depression and anxiety, and for trauma it is promising rather than proven.

Reported gains include better sleep and attention, less irritability and fewer trauma symptoms. The honest caveats are cost, wide variation in how…

Five minutesYour nervous systemMedical and treatmentQur’an 67:23

The first several attempts at any of this will feel awkward and slightly fake. That is not a sign it is not for you.

Repetition is what makes a practice smooth, in the way a piece of music or a gear change stops needing your whole attention after a few weeks. Early…

Five minutesYour nervous systemBody basedQur’an 33:41

If nobody helped you learn to settle when you were small, you can still learn it now. Slower and more deliberately, but genuinely.

Reading about early development can leave people feeling sentenced, as though the window shut at three and that was that. The same capacity to adapt…

Five minutesYour nervous systemBody basedQur’an 2:152

If you want to breathe more slowly, add one count at a time over weeks. Four in and four out this month, five next month, and no hurry after that.

Very slow breathing can bring on air hunger, that feeling of not getting enough, and for some people it tips straight into panic. Good reason to…

Five minutesYour nervous systemBody basedQur’an 2:286

Yoga, breath practice, loving kindness, gratitude, forgiveness work, tapping, rubbing your own shoulders: they all seem to move the same dial. Choose whichever one you will actually keep doing.

It is a strangely mixed list, and the mix is the point. If practices that look nothing alike arrive at similar places, then the argument about which…

Five minutesYour nervous systemBody basedQur’an 33:41

Yoga, slow breathing with feedback, neurofeedback and listening programmes are all aiming at the same target. Pick the one you can actually get to and keep doing.

Because they share a mechanism, they are largely swappable. Cost, travel, waiting lists and whether you enjoy it are legitimate grounds for choosing…

Twenty minutesYour nervous systemBody basedQur’an 2:152

If a practice feels like homework you are failing at, turn it into a game. Some feedback tools do this for you, bringing colour and birdsong to a grey screen as your heart rhythm settles.

Trying hard to relax is a trap. The effort keeps you keyed up, and then you have one more thing to be bad at. Play sidesteps that entirely. It is the…

Twenty minutesYour nervous systemBody basedQur’an 16:78

Neurofeedback reads your brain's electrical activity through sensors on your scalp and turns it into a game. Nothing goes into your head.

You might watch a plane that flies smoothly when your brain produces the pattern being encouraged and wobbles when it does not. Nobody tells you how…

LongerYour nervous systemMedical and treatmentQur’an 91:7

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