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

6 practices

Your nervous system Someone I care about Getting ready for something Clear all

How long you have

Five minutes 4 Twenty minutes 2

Who it is written for · Someone I care about

A practitioner 12 Me 12 Someone I care about 6

Where you are right now · Getting ready for something

Coping, mostly 49 Struggling right now 39 Getting ready for something 6

Theme · Your nervous system

Medication and how it works 40 Systems for daily life 19 Treatment and medication 15 Exercise, food and other supports 14 What ADHD actually is 13 Your sense of time 11 Moving your body 10 Reading, numbers and learning differences 10 Facing it a step at a time 9 Grounding and settling 8 Cool the body first 8 Food, caffeine and fuel 8 Bringing the future closer 7 Making it stick 6 Breathing 6 Your nervous system 6 Remembering to do it 5 The cost of avoiding 5 The moment before you snap 5 Equanimity and perspective 4 What anger actually is 4 Choosing your response 4 Shame and stigma 3 Feelings and focus 3 The fear underneath anger 3 Screens and attention 2 Tolerate distress 2 Structure and routine 2 Get started 2 Touch and bodywork 1 Growing empathy 1 Feeling from the inside 1 Getting assessed and diagnosed 1 When everything feels flat 1 Practising under provocation 1 Self-compassion 1 Anger, alcohol and the body 1 Use your strengths 1 What you are actually defending 1 Breaking the worry loop 1

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

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