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

24 practices
How long you have
Who it is written for
Where you are right now
On your own, or with someone
Theme · The cost of avoiding
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 49What ADHD actually is 48Treatment and medication 48Bringing the future closer 46Choosing your response 45Screens and attention 44Touch and bodywork 38Equanimity and perspective 37When everything feels flat 34Grounding and settling 34Structure and routine 33Feelings and focus 32Reading, numbers and learning differences 31The fear underneath anger 31Practising under provocation 30Growing empathy 29What worry does 26Cool the body first 25Shame and stigma 25Being seen and judged 24Breathing 24Making it stick 24The cost of avoiding 24Treatment and medication 23Remembering to do it 20Knowing your partner 20When you use something to cope 19Shared spiritual life 16Facing it a step at a time 16Feeling from the inside 16Breaking the worry loop 16Fondness and admiration 14What you are actually defending 14Obsessions and compulsions 13Righteous anger and perfectionism 13Emotions as signals 13Answering bids 12Tolerate distress 12Staying regulated in conflict 11Listening and understanding 10Gratitude 9Posture and how you carry yourself 9Use your strengths 8Self-compassion 8Shame 7Rituals of connection 7Affection and touch 7Question the thought 6When anger turns to harm 6Anger, alcohol and the body 6Rebuilding trust 5Living with uncertainty 3When you go numb 3Your worth is not conditional 3Rest and pacing 3Repair after rupture 3Notice the pattern and flex 3Panic and the body 3Act on your values 2Work with your brain 2Meaning after harm 2Keep the bond 2Get it out of your head 2Find meaning 2Face it gently 2Safety and grounding 1Care for yourself in loss 1Listen to the body 1Your window of tolerance 1
When · Any ordinary day

You cannot outbid a bedroom with unlimited gaming and a free afternoon. Free access has to shrink before an earned version means anything at all.

With an older teenager this goes better as a conversation about arrangements than about character: the wifi and the console sit behind the school…

Twenty minutesThe cost of avoidingCBTQur’an 6:35

A chart imposed on a fifteen year old will be beaten, ignored or fought. Agree the terms with them instead, in a conversation where they can genuinely change something.

Ask what they think would help, what they would want in return, and what feels unfair about the current version. You are not handing over the goal,…

Twenty minutesThe cost of avoidingCBTQur’an 53:28

If escape is holding the pattern in place, the plan closes off the escape a step at a time. If what waits at home is holding it, the plan moves those good things to the other side of the effort.

Most stuck cases are stuck because only one half was addressed. A careful ladder of steps does very little while the afternoon at home is still the…

LongerThe cost of avoidingCBTQur’an 11:112

If a child is at home, run the day as though it were a school day. Same wake time, same breakfast, bag packed, work starting when lessons would have started.

Ten hours of sleep followed by a slow morning turns home into somewhere far nicer than school, and a body clock that drifts later makes the next…

LongerThe cost of avoidingCBTQur’an 3:200

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