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

9 practices
How long you have · Five minutes
Who it is written for
Where you are right now
Theme · The cost of avoiding
Medication and how it works 99Your nervous system 54Getting assessed and diagnosed 43Systems for daily life 36Exercise, food and other supports 35What anger actually is 35Your sense of time 35Get started 33Food, caffeine and fuel 29What ADHD actually is 28Equanimity and perspective 27The moment before you snap 26When everything feels flat 23Choosing your response 23Screens and attention 23Touch and bodywork 22Treatment and medication 22Bringing the future closer 22Practising under provocation 22What worry does 20Grounding and settling 19Moving your body 17The fear underneath anger 17Shame and stigma 15Reading, numbers and learning differences 14Being seen and judged 14Structure and routine 13Cool the body first 13Remembering to do it 11Feeling from the inside 10What you are actually defending 10Feelings and focus 10Breathing 10Growing empathy 10Righteous anger and perfectionism 9The cost of avoiding 9Treatment and medication 9Making it stick 9Obsessions and compulsions 8When you use something to cope 8Breaking the worry loop 8Emotions as signals 7Facing it a step at a time 7Knowing your partner 6Shared spiritual life 4Self-compassion 4Tolerate distress 4When you go numb 3Posture and how you carry yourself 3Rituals of connection 3Shame 3Act on your values 2Question the thought 2Panic and the body 2Use your strengths 2Meaning after harm 2Listening and understanding 2Find meaning 2When anger turns to harm 2Work with your brain 2Notice the pattern and flex 1Anger, alcohol and the body 1Affection and touch 1Your worth is not conditional 1Your window of tolerance 1Get it out of your head 1Face it gently 1Living with uncertainty 1Rest and pacing 1Staying regulated in conflict 1Rebuilding trust 1
When · Any ordinary day

When a young person will not go in, social fear is the most common thing underneath. Start there, before anyone reaches for words like lazy or defiant.

Ask about the parts of the day with other people in them: the corridor between lessons, the dining hall, being called on, changing for sport, walking…

Five minutesThe cost of avoidingCBTQur’an 53:28

Listen for the moment a young person starts explaining why home is better. A preference with reasons attached is much harder to shift than plain distress.

Distress you can soothe, and then move through together. A worked out case, less demanding work, nobody staring, no awkwardness at lunch, is…

Five minutesThe cost of avoidingCBTQur’an 6:35

Not every child who is not at school is frightened of school. Some are kept at home by what is happening there, some have decided the place is not worth it, and some are angry about one specific thing.

The child looking after an unwell parent, the teenager who has written the school off, and the one who cannot face the corridor all look the same on…

Five minutesThe cost of avoidingCBTQur’an 20:114

Missing school is not one thing. There is pleading that folds, pleading that becomes an hour of protest, arriving late, arriving and then sitting in the nurse's room by eleven, and not arriving at all.

Writing down which of those happened each day gives you something to watch. Most of the real movement, in both directions, happens inside days that…

Five minutesThe cost of avoidingCBTQur’an 9:105

Ask when it began and what that first week was like. What now looks like a teenager enjoying their freedom often started as fear that nobody could reach.

Patterns drift. A child frightened of the dining hall in September can, by March, be a young person with a settled day at home and a set of arguments…

Five minutesThe cost of avoidingCBTQur’an 12:87

There is a particular good feeling in getting out of something you were dreading. Give it a name at home, because it is exactly what makes tomorrow harder.

Children recognise this straight away when it is put plainly: the lovely feeling when you find out you do not have to go. Adults know it too, in the…

Five minutesThe cost of avoidingCBTQur’an 3:142

When the schoolwork is finished early, what follows is chores and dull jobs until the school day would have ended. The good things wait for the hour they would have waited for anyway.

This is not a punishment and it should not sound like one. It is about a sum the child does without noticing: if home offers the same day with none…

Five minutesThe cost of avoidingCBTQur’an 53:39

Say the difficult parts out loud before you begin: the parent doing this alone, the younger sibling who now wants to stay home too, two adults who disagree, the week when it all slips.

None of those mean the plan was wrong. They are the ordinary weather of this work, and a family who heard them named in advance treats a bad week as…

Five minutesThe cost of avoidingCBTQur’an 2:214

A plan followed on some days and not others can be worse than no plan at all. Choose the smallest version you are sure you can keep to, and keep to that.

When staying home works on one morning in four, that occasional success makes the pleading more determined rather than less. Cut the plan back until…

Five minutesThe cost of avoidingCBTQur’an 18:23

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