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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

466 practices
Twenty minutes remove filterClear all
Area
Focus, starting, and ADHD 231Your body 75Anger 59Worry and anxiety 38Low mood and hard feelings 31Your marriage 28After harm 2Grief and loss 2
How long you have · Twenty minutes
A minute 811Five minutes 1388Twenty minutes 466Longer 182
Who it is written for
A practitioner 425Me 380Someone I care about 304My husband or wife 57
Where you are right now
Coping, mostly 265Struggling right now 118Getting ready for something 83
On your own, or with someone
On my own 264Involves someone else 126Both of us together 76
Theme
Systems for daily life 38Medication and how it works 30Moving your body 26Treatment and medication 19Screens and attention 18Getting assessed and diagnosed 17What ADHD actually is 17Get started 17Feelings and focus 16The cost of avoiding 15Your nervous system 14Reading, numbers and learning differences 14Food, caffeine and fuel 11Your sense of time 10Exercise, food and other supports 10What anger actually is 10Bringing the future closer 9Touch and bodywork 8The moment before you snap 8Shared spiritual life 7Grounding and settling 6Cool the body first 6Emotions as signals 6Breaking the worry loop 6The fear underneath anger 6Shame 6Tolerate distress 6Facing it a step at a time 5Shame and stigma 5Breathing 5Remembering to do it 5Staying regulated in conflict 5When everything feels flat 5When you use something to cope 5Righteous anger and perfectionism 4Repair after rupture 4Choosing your response 4What worry does 4Growing empathy 4When anger turns to harm 4Being seen and judged 4Rituals of connection 4Knowing your partner 3Making it stick 3Use your strengths 3Rebuilding trust 3Structure and routine 3Practising under provocation 3Anger, alcohol and the body 3Equanimity and perspective 3Obsessions and compulsions 2Posture and how you carry yourself 2Feeling from the inside 2Letting it out safely 2Answering bids 2Listen to the body 1What you are actually defending 1Question the thought 1Care for yourself in loss 1Rest and pacing 1Safety and grounding 1Living with uncertainty 1Treatment and medication 1Keep the bond 1
Approach
ADHD skills 142Medical and treatment 100Core 58CBT 54Body based 42Gottman 24Emotionally focused 12Mindfulness 11Trauma informed 8DBT skills 6Grief 4Narrative 3Parts work 2
When
Any ordinary day 342Under stress 50In a change 27After a row 25Coming and going 16When apart 4Something good 2

If the urge to arrange has to go somewhere, point it at something that can actually be finished. A kitchen drawer ends. A desk you keep re-sorting never does.

The ending is the part that matters. Finishing leaves you with something real to have done, which competes with the small relief that compulsive…

Twenty minutesObsessions and compulsionsCBTQur’an 7:31

Peripheral biofeedback, the sort that tracks skin conductance and heart rate rather than brainwaves, has more behind it than neurofeedback does. You practise letting the body drop into a calmer state while a monitor shows you it happening.

Once that state is familiar, pair it with a distinctive scent used only for this. After enough repetitions the smell starts pulling the state along…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 13:28

Headsets have become cheap enough to sit in an ordinary consulting room, and the use with the best backing is graded exposure. You can set the intensity exactly and repeat it as often as the person needs.

The value is in the control. A feared situation can be dialled up in small steps, run again the moment it stops being frightening, and ended without…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 73:20

A weighted vest seems to do its work in roughly the first quarter of an hour. Twenty minutes did not beat fifteen, so longer is not more help.

Use it as a tool for a moment rather than a garment for the day: on before the piece of work that needs the most sitting still, off once that is…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 20:81

If you are thinking about a weighted blanket or vest for a child, let an occupational therapist set the weight. It is a specific number for a specific body, not something to guess at in a shop.

The pull to order one straight away is understandable, especially after months of bad nights. What an OT does is match the weight to the child's size…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 55:8

With some sensory routines, the part doing the work may be a parent's steady hands and full attention rather than the technique itself. Worth knowing, because contact carries into the rest of the day and a protocol does not.

Views differ on this and the research has not sorted it out. What follows practically is that a family who cannot keep the exact routine going has…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 2:185

When a test trips a child on something it was never meant to measure, change how they answer rather than what is asked. A spelling test spoken aloud is still a spelling test.

One girl saw letters as solid three dimensional shapes that would not sit together on a page, so writing them was a perceptual problem rather than a…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 2:286

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

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

Steadiness under provocation is built the way immunity is, in small doses taken on purpose, at a size you can still handle. Waiting for a real fight to test yourself is too big a dose to learn anything from.

In practice that means choosing something that stings a little and staying with it rather than swerving: the colleague whose tone you brace against,…

Twenty minutesPractising under provocationCBTQur’an 41:35

What you are proudest of will tell you where you are most easily wounded. The two grow on the same root.

Write down two or three things you would hate to be thought about you, then look at where they meet your ordinary week. Who is likely to imply it, in…

Twenty minutesPractising under provocationCBTQur’an 3:200

Go to the gym without the getting ready. No mirror check, no fixing your hair, just train and come home.

This works because it lands exactly where many people quietly keep their worth, and because the real consequences are nil. Nobody there is thinking…

Twenty minutesPractising under provocationCBTQur’an 22:35

A belief about yourself comes with a feeling somewhere in the body, an emotion, and a set of things you then do or avoid. Argue only with the words and the rest of it carries on exactly as before.

This is the gap behind I know it is not true but I do not feel it. Next time you catch the belief, note where it sits physically, what emotion turned…

Twenty minutesQuestion the thoughtCBTQur’an 3:191

After a betrayal, heal by talking the injury through together, fully, rather than skipping past it in silence.

Couples who avoid the subject drift apart; those who talk it through, honestly and thoroughly, are the ones who make it.

Twenty minutesRebuilding trustGottmanQur’an 2:42

Atonement is not only apology; it is changed behavior over time. Let your actions become the apology.

Words open the door; sustained new behavior walks through it. Trust returns through consistency, not speeches.

Twenty minutesRebuilding trustGottmanQur’an 25:70

Let the hurt partner set the pace of healing. It takes as long as it takes; there is no rushing trust back.

You cannot demand that trust return on a schedule. Honor the injured partner's timeline without pressure.

Twenty minutesRebuilding trustGottmanQur’an 2:286

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