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
2 practicesHow long you have · Twenty minutes
Who it is written for
Theme · Repair after rupture
The moment before you snap 3Staying regulated in conflict 3Feelings and focus 3Repair after rupture 2The cost of avoiding 2Cool the body first 2What anger actually is 2What ADHD actually is 1Emotions as signals 1Moving your body 1Rebuilding trust 1Remembering to do it 1Screens and attention 1Your sense of time 1The fear underneath anger 1
Approach
When · After a row
When your spouse names a wound you caused, listen without defending, even once.
Not I didn't mean to. First: I hear that I hurt you, and I am sorry. Defence can wait.
Revisit a past fight only once you are both calm, from the balcony, without climbing back into it.
Processing means talking about the incident, not re-fighting it. Wait until the heat is gone.
Looking for a whole subject rather than a single practice? Start from the nine areas.