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

8 practices

Making it stick Someone I care about Coping, mostly Clear all

How long you have

A minute 2 Five minutes 3 Twenty minutes 2 Longer 1

Who it is written for · Someone I care about

A practitioner 19 Me 18 Someone I care about 8

Where you are right now · Coping, mostly

Coping, mostly 8 Getting ready for something 6 Struggling right now 4

On your own, or with someone

On my own 7 Both of us together 1

Theme · Making it stick

Systems for daily life 66 Medication and how it works 58 Your nervous system 49 Moving your body 47 What anger actually is 40 Exercise, food and other supports 38 The fear underneath anger 37 Your sense of time 35 Equanimity and perspective 33 What ADHD actually is 28 Screens and attention 27 Bringing the future closer 27 Treatment and medication 27 The cost of avoiding 24 Get started 21 What worry does 21 Structure and routine 21 What you are actually defending 19 Grounding and settling 15 The moment before you snap 14 Breaking the worry loop 14 Breathing 14 Cool the body first 13 Shame and stigma 13 Feelings and focus 13 Remembering to do it 12 Food, caffeine and fuel 12 Righteous anger and perfectionism 11 When you use something to cope 11 Choosing your response 11 Growing empathy 10 When anger turns to harm 9 Reading, numbers and learning differences 9 Making it stick 8 Self-compassion 7 Emotions as signals 7 When everything feels flat 7 Anger, alcohol and the body 6 Facing it a step at a time 6 Use your strengths 5 Tolerate distress 5 Getting assessed and diagnosed 5 Obsessions and compulsions 5 Being seen and judged 4 Touch and bodywork 3 Help someone grieving 2 Shame 2 Practising under provocation 1 Rest and pacing 1 Question the thought 1

Approach

Core 7 Mindfulness 1

When

Any ordinary day 6 Under stress 2

Your brain is less a single organ than a crowd of billions of cells working out what to do next. The angry pull you feel is one voice in that crowd, not the whole of you.

This matters most in the second when an impulse arrives sounding completely certain. You can hear it, treat it as one contribution, and still not act…

A minuteMaking it stickCoreQur’an 13:11

You do not have to believe the calmer sentence yet. Say it anyway, on purpose, often, and belief tends to arrive behind the repetition rather than in front of it.

Pick one line you would want ready in your mouth, something like: he is not doing this at me. Repeat it in quiet moments, not only in hot ones. It…

A minuteMaking it stickCoreQur’an 2:152

Your brain is expensive to run and it spends where it is used. What you stop practising gets quietly defunded.

This is the honest reason to keep a skill going after it has started working. The month you feel calm is exactly the month the practice looks…

Five minutesMaking it stickCoreQur’an 35:29

Rehearsing a calmer response is not thinking about change, it is the change. Each repetition makes that route slightly quicker to reach for.

Which is why tiny reps are worth doing at all. A single rehearsal on an ordinary Tuesday does not feel like anything, and that is fine, because the…

Five minutesMaking it stickCoreQur’an 99:7

There is an old story about two wolves fighting inside a person, and the winner turns out to be whichever one gets fed. It is only a story, but the arithmetic in it is right.

Feeding here means whatever you actually rehearse: the conversation you replay at two in the morning, the reply you draft and delete, the grudge you…

Five minutesMaking it stickCoreQur’an 2:148

Knowing something calmly and feeling it are two separate achievements, and the second takes longer. If you can say the reasonable thing but it does not touch how you feel, you are partway, not failing.

The gap does not close by arguing with yourself harder. It closes by living it: doing the practice in real situations, in your body, while the…

Twenty minutesMaking it stickCoreQur’an 87:8

When something is genuinely alive for the person in front of you, work with that. Whatever you had planned to cover keeps until a quieter week.

Teaching over the top of live feeling does not land, and it tells the other person that your agenda outranks their week. When there is heat, follow…

Twenty minutesMaking it stickCoreQur’an 18:23

It does get better, but not by waiting for time to pass. The improvement comes from the walking, and the walking is small and unremarkable.

Every rep you did today changes almost nothing you can feel, which is the honest and irritating truth of it. Progress here shows up over months and…

LongerMaking it stickMindfulnessQur’an 92:7

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