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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

309 practices
Struggling right now remove filterAny ordinary day remove filterClear all
Area
Focus, starting, and ADHD 140Your body 62Anger 45Low mood and hard feelings 34Worry and anxiety 28
How long you have
A minute 59Five minutes 158Twenty minutes 63Longer 29
Who it is written for
A practitioner 305Me 287Someone I care about 180My husband or wife 10
Where you are right now · Struggling right now
Coping, mostly 1296Struggling right now 309Getting ready for something 289
On your own, or with someone
On my own 243Involves someone else 36Both of us together 30
Theme
Your nervous system 29Get started 20Screens and attention 17Medication and how it works 16What ADHD actually is 13What anger actually is 12Systems for daily life 12Your sense of time 10Shame and stigma 10Food, caffeine and fuel 10When everything feels flat 9Treatment and medication 9Reading, numbers and learning differences 8Obsessions and compulsions 8Getting assessed and diagnosed 8Equanimity and perspective 7Touch and bodywork 7The fear underneath anger 6When you use something to cope 6Shame 6The moment before you snap 6Tolerate distress 5Feelings and focus 5Grounding and settling 5Structure and routine 5Being seen and judged 5Moving your body 5What worry does 4Question the thought 3Practising under provocation 3Exercise, food and other supports 3Emotions as signals 3Feeling from the inside 3Growing empathy 3The cost of avoiding 3Treatment and medication 3Choosing your response 3Cool the body first 3When you go numb 2Living with uncertainty 2Posture and how you carry yourself 2Breaking the worry loop 2Facing it a step at a time 1Making it stick 1Remembering to do it 1Self-compassion 1Bringing the future closer 1Breathing 1Use your strengths 1What you are actually defending 1
Approach
ADHD skills 93Medical and treatment 57Body based 47CBT 38Core 37Mindfulness 17Trauma informed 7Emotionally focused 6DBT skills 5Narrative 2
When · Any ordinary day
Any ordinary day 309Under stress 294After a row 79In a change 30Coming and going 11When apart 8

Long histories of unresolved stress show up in bodies: inflammation, gut trouble, broken sleep, conditions that end up labelled unexplained. Being told it is all in your head is both wrong and useless.

There is a well known overlap between hard early lives and diagnoses such as fibromyalgia, chronic fatigue and several autoimmune conditions. Overlap…

Five minutesYour nervous systemMedical and treatmentQur’an 94:3

The unsettled pattern is not simply a smaller rhythm. It is a jagged one, swinging up and down without much order to it.

Which matches how it feels from inside: fine at eleven, flooded by half past, flat by two. If that is you, the aim is not to iron the swings out into…

Five minutesYour nervous systemBody basedQur’an 13:28

Some routes ask you to do something: breathing, moving, stretching. Others ask you to receive: music, warm water, somebody else's voice. Keep one of each, because which one you can manage depends on the day.

When you are shut down and heavy, an active practice can be more than you are able to start. When you are wired and watchful, lying still while…

Five minutesYour nervous systemBody basedQur’an 28:73

Being still is not the problem. The circuit that shuts you down under threat is the same one that lets you sleep deeply, digest, rest and curl up with someone you love.

So the aim is not to stay switched on. It is to be still and safe at the same time, which is a capacity you can rebuild rather than a symptom to…

Twenty minutesYour nervous systemBody basedQur’an 25:47

There is a listening programme that filters music into the range of the human voice, given in short sittings that add up to a few hours, to make speech easier for the body to take in.

It is delivered by a trained provider rather than downloaded and run at home, usually in small doses with a pause if things stir up. If you have…

LongerYour nervous systemBody basedQur’an 67:23

This is given in small doses with pauses built in, and the pace is meant to bend around you. Ask for less if you need less.

There are shorter and longer versions, and versions without a human voice for people who find singing in a particular language hard to hear. A…

LongerYour nervous systemBody basedQur’an 2:286

If your usual trouble is going blank, feeling unreal or watching yourself from a distance, this is the kind of work that tends to reach that.

When you are numb, techniques that ask you to notice what you feel in your body have very little to work with, because the noticing is the part that…

LongerYour nervous systemBody basedQur’an 2:248

Some people end up fully flipped, awake until three in the morning and unable to surface until evening. That is genuinely hard to reset, and not for want of trying.

Ordinary sleep advice is not built for this. What tends to be needed is help with timing: light at the right hour, a plan to move the whole cycle in…

LongerYour nervous systemBody basedQur’an 30:23

Trauma sleeplessness usually has two layers: night itself carries meaning, and the body's clock has moved. Both need attention.

If bad things happened at night, lying in the dark listening to every sound is not a bad habit, it is vigilance doing its job. Sleep advice alone…

LongerYour nervous systemBody basedQur’an 39:42

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