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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

4 practices
Feelings and focus remove filterA minute remove filterUnder stress remove filterClear all
How long you have · A minute
A minute 4Five minutes 8Twenty minutes 3Longer 1
Who it is written for
A practitioner 4Me 4My husband or wife 2Someone I care about 1
Where you are right now
Coping, mostly 3Struggling right now 1
Theme · Feelings and focus
The moment before you snap 22Cool the body first 21Choosing your response 21What anger actually is 16Grounding and settling 15The fear underneath anger 13Staying regulated in conflict 12Equanimity and perspective 10Your nervous system 9Answering bids 8Affection and touch 6Practising under provocation 6Touch and bodywork 5What you are actually defending 4Feelings and focus 4Making it stick 4Bringing the future closer 4Tolerate distress 4Knowing your partner 3Treatment and medication 3When everything feels flat 3Shame 3The cost of avoiding 3Safety and grounding 3What worry does 3Name what you feel 3Emotions as signals 2Let the wave come 2Being seen and judged 2Breathing 2Feeling from the inside 2Working with anger 2Patience and trust 2Calm the body 2Question the thought 2Meaning after harm 2Ride the urge 2Righteous anger and perfectionism 2Food, caffeine and fuel 2Shame and stigma 2Repair after rupture 1Care for yourself in loss 1Systems for daily life 1Growing empathy 1Letting it out safely 1Facing it a step at a time 1Getting assessed and diagnosed 1Listen to the body 1Medication and how it works 1Obsessions and compulsions 1Panic and the body 1Posture and how you carry yourself 1Rebuild trust 1Act on your values 1Your sense of time 1Shared spiritual life 1Treatment and medication 1Validate yourself and others 1What ADHD actually is 1Your window of tolerance 1Breaking the worry loop 1
Approach
ADHD skills 3CBT 1
When · Under stress
Any ordinary day 6Under stress 4After a row 2

The unkind thoughts tend to arrive in a handful of familiar shapes. One friend is busy so nobody wants you. One bad mark so you are going to fail everything. Someone did not say hello so they must dislike you.

Rather than fighting the content, try naming the shape: that is the all or nothing one, that is the mind reading one. Most people find they only have…

A minuteFeelings and focusCBTQur’an 91:8

A small child does not have a feeling, they are the feeling, entirely, until it passes. Growing up is largely a gap opening between feeling something and doing something about it.

If that gap is narrower for you than for other people your age, it is a lag on a road everyone is on rather than a defect. The framing is worth…

A minuteFeelings and focusADHD skillsQur’an 8:11

A strong feeling makes the rest of your life go quiet for a while. That is when people resign, send the message, or start something they cannot undo, for reasons that seem good and are not enough.

So make a rule now, while it is calm, about which decisions are never made on the day: leaving a job, ending a relationship, spending a large amount,…

A minuteFeelings and focusADHD skillsQur’an 23:97

A small annoyance can be steered. A full blaze cannot. Nearly all of the winnable work happens in the first thirty seconds, before the feeling has finished arriving.

Which means the skill to practise is noticing, not calming down. Learn your own early signs: the jaw, the hot face, talking faster, the flat voice,…

A minuteFeelings and focusADHD skillsQur’an 50:16

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