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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

1894 practices
Any ordinary day remove filterClear all
Area
Focus, starting, and ADHD 831Anger 367Your body 320Worry and anxiety 148Your marriage 114Low mood and hard feelings 96After harm 7Yourself and your limits 6Grief and loss 5
How long you have
A minute 446Five minutes 973Twenty minutes 342Longer 133
Who it is written for
A practitioner 1709Me 1619Someone I care about 1063My husband or wife 177
Where you are right now
Coping, mostly 1296Struggling right now 309Getting ready for something 289
On your own, or with someone
On my own 1345Involves someone else 384Both of us together 165
Theme
Medication and how it works 148Systems for daily life 90Your nervous system 87Get started 69Getting assessed and diagnosed 64What anger actually is 58Your sense of time 58Moving your body 56Exercise, food and other supports 55Food, caffeine and fuel 53The moment before you snap 49Treatment and medication 48What ADHD actually is 48Bringing the future closer 46Choosing your response 45Screens and attention 44Touch and bodywork 38Equanimity and perspective 37Grounding and settling 34When everything feels flat 34Structure and routine 33Feelings and focus 32Reading, numbers and learning differences 31The fear underneath anger 31Practising under provocation 30Growing empathy 29What worry does 26Shame and stigma 25Cool the body first 25Breathing 24Making it stick 24Being seen and judged 24The cost of avoiding 24Treatment and medication 23Knowing your partner 20Remembering to do it 20When you use something to cope 19Facing it a step at a time 16Breaking the worry loop 16Shared spiritual life 16Feeling from the inside 16What you are actually defending 14Fondness and admiration 14Righteous anger and perfectionism 13Emotions as signals 13Obsessions and compulsions 13Tolerate distress 12Answering bids 12Staying regulated in conflict 11Listening and understanding 10Posture and how you carry yourself 9Gratitude 9Self-compassion 8Use your strengths 8Shame 7Rituals of connection 7Affection and touch 7When anger turns to harm 6Anger, alcohol and the body 6Question the thought 6Rebuilding trust 5Repair after rupture 3When you go numb 3Panic and the body 3Notice the pattern and flex 3Rest and pacing 3Living with uncertainty 3Your worth is not conditional 3Act on your values 2Get it out of your head 2Find meaning 2Meaning after harm 2Face it gently 2Work with your brain 2Keep the bond 2Safety and grounding 1Care for yourself in loss 1Listen to the body 1Your window of tolerance 1
Approach
ADHD skills 512Medical and treatment 436Core 279Body based 215CBT 181Mindfulness 110Gottman 64Emotionally focused 39DBT skills 24Trauma informed 17Narrative 10Grief 5Parts work 2
When · Any ordinary day
Any ordinary day 1894Under stress 524After a row 210In a change 109Coming and going 90When apart 14Something good 6

If you are going to take supplements, it is worth paying a small subscription to a service that assays what is actually in them. ConsumerLab is one, at roughly sixty dollars a year.

The thing to check about any such service is who funds it, because a tester paid by manufacturers is a marketing department with a laboratory…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 2:247

Ask for photographs of every bottle rather than a list from memory, then pass that list to the prescriber. Recall is patchy about names and hopeless about doses.

Intake forms catch some of it and a photo of the shelf catches the rest, including the two things nobody mentions because they seem too minor to…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 6:141

When omega levels are low, everything about ADHD tends to get louder: attention, mood swings, holding things in mind. Low omega does not cause ADHD, but it can be sitting on top of it.

Think of it as one more layer to lift off rather than the thing underneath. Specialist labs can measure levels if it seems worth checking, and…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 23:21

One woman's ADHD symptoms climbed and her thinking slowed as each B12 injection wore off, then settled again after the next one. The deficiency came down one side of her family and the ADHD down the other.

The two lived in the same person without either causing the other. What made it findable was the timing, because difficulties that follow a cycle are…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 23:21

Food colouring is the one narrow exception in this area. Large studies suggest it may mildly wind up some very young children, so a trial removal in a preschooler is a reasonable thing to do.

Keep it in proportion though. This is a minor irritant in a subset of little children, nowhere near the sweeping dietary cause that was claimed…

LongerExercise, food and other supportsMedical and treatmentQur’an 2:168

The restrictive elimination diet has real methodological problems, and it is expensive and exhausting to run. If a family still wants to try it, they can, because unproven and dangerous are different words.

There is usually more to lose by forbidding it. A family who feels blocked either does it anyway without telling you or spends another year…

LongerExercise, food and other supportsMedical and treatmentQur’an 22:78

Play therapy and insight based psychotherapy do not treat ADHD. There is no buried, unexpressed feeling driving it that talking will let out.

The difficulty sits in executive control and how it develops, not in hidden conflict. That said, a child with ADHD can also be anxious, grieving or…

LongerExercise, food and other supportsMedical and treatmentQur’an 2:153

Drug names ending in pam or lam are almost always benzodiazepines. It is a quick way to pick the class out of somebody's medication list.

The ending tracks a shared chemical backbone, so the shortcut is not a coincidence. Keep a rough rule alongside it: this class suits sharp fear…

A minutePanic and the bodyMedical and treatmentQur’an 27:10

Benzodiazepines turn the volume down. They do not change the setting the volume keeps returning to, and it is worth saying that plainly before someone starts one.

They work by strengthening the braking system the brain already runs, which is why they act quickly and why they need that braking chemistry to be…

Five minutesPanic and the bodyMedical and treatmentQur’an 94:5

Within this class the choice is mostly about how long the drug lasts rather than how well it works. They all pull on the same receptor, so the real question is what pattern of cover the person in front of you needs.

A short-acting one taken as panic arrives gives sharp relief and teaches the person to keep it in a pocket. A longer-acting one gives smoother cover…

Five minutesPanic and the bodyMedical and treatmentQur’an 2:255

What frightens a body is usually not how hard a thing is, it is having no way out. So put movement as an offer. If it feels alright, you might try lifting your arms.

The wording is doing quiet work here. Lift your arms, and see what happens if you lift your arms, are the same physical event, but only one of them…

A minutePosture and how you carry yourselfBody basedQur’an 2:239

Whatever a person walks in carrying belongs in the practice. The ache in the hip, the irritation, tears that arrive for no reason, the part that thinks all of this is nonsense.

Complex trauma teaches people to leave pieces of themselves at the door, and a yoga mat is an easy place to carry on doing exactly that, particularly…

A minutePosture and how you carry yourselfBody basedQur’an 82:7

When you start paying attention to your body, things wake up. More feeling, a deeper breath, memories arriving sideways. That is the practice working, not the practice going wrong.

Say this at the start, not afterwards. People who were not told tend to decide the movement made them worse and stop, when what actually happened is…

A minutePosture and how you carry yourselfBody basedQur’an 17:109

You are not here for a longer hamstring. You are here for a nervous system that can change gear, work when work is needed and settle when it is not.

An ordinary class measures you against the shape, and that measuring is the same self driving that wore you out in the first place. The therapeutic…

A minutePosture and how you carry yourselfBody basedQur’an 31:19

Once a shape feels safe, it becomes somewhere to explore from. The question stops being am I doing this right and turns into how does my body want to move now.

Stay in an easy position long enough for it to go slightly dull. Dull is the sign that the ground under you is steady. From there, small experiments:…

Five minutesPosture and how you carry yourselfBody basedQur’an 3:191

Picture a cat getting up from a nap. One side lengthens and reaches while the other side curls in, then they swap over. Do that. Add breath and sound if you want them.

After a minute of copying the animal, drop the instructions and let your body carry on however it likes. That is the reason for starting here:…

Five minutesPosture and how you carry yourselfBody basedQur’an 19:58

Take a shape that asks something of you, warrior or mountain, eyes open, the middle of your body switched on. Then, without coming out of it, drop your attention inside and let the pose hold you instead.

Two things get practised in one position. First the doing: strong legs, clear gaze, a body that is ready. Then the yielding: still there, still…

Five minutesPosture and how you carry yourselfBody basedQur’an 2:238

Calm is only half the training. Plenty of people are more frightened of stillness than of adrenaline, because stillness puts the guard down.

If everything you practise is a settling practice, half the range goes untrained, and you may be asking someone to drop a defence they still need. So…

Twenty minutesPosture and how you carry yourselfBody basedQur’an 25:64

Play belongs here. Being a lion, a tree, a hissing snake, the way children do it with no embarrassment at all.

A lot of people meet trauma work as something solemn, and solemn is easy to sit through without ever softening. Silliness is harder to fake. If a…

Twenty minutesPosture and how you carry yourselfBody basedQur’an 22:27

Before you practise something exposing with someone, say out loud what is not at risk. I will not think less of you, and nothing between us changes here.

It sounds obvious and it does a great deal of work. If the relationship really is on the line, then the discomfort is not symbolic and no amount of…

A minutePractising under provocationCBTQur’an 8:46

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