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

7 practices

Screens and attention Twenty minutes Struggling right now Clear all

How long you have · Twenty minutes

A minute 2 Five minutes 14 Twenty minutes 7 Longer 5

Who it is written for

A practitioner 7 Someone I care about 6 Me 4

Where you are right now · Struggling right now

Coping, mostly 10 Struggling right now 7 Getting ready for something 1

On your own, or with someone

Involves someone else 4 On my own 3

Theme · Screens and attention

What ADHD actually is 10 Screens and attention 7 Systems for daily life 7 Feelings and focus 6 Moving your body 6 Food, caffeine and fuel 6 Medication and how it works 6 Reading, numbers and learning differences 5 Shame 5 Tolerate distress 5 Treatment and medication 5 Get started 5 Your nervous system 4 Cool the body first 4 Being seen and judged 3 Shame and stigma 3 Emotions as signals 3 Exercise, food and other supports 3 What anger actually is 2 Choosing your response 2 Letting it out safely 2 Remembering to do it 2 When you use something to cope 2 What worry does 2 Breaking the worry loop 1 The cost of avoiding 1 Equanimity and perspective 1 Getting assessed and diagnosed 1 Grounding and settling 1 When everything feels flat 1 Obsessions and compulsions 1 Question the thought 1 Your sense of time 1 Living with uncertainty 1 Use your strengths 1 What you are actually defending 1 Anger, alcohol and the body 1

Approach

CBT 3 Core 3 ADHD skills 1

When

Under stress 3 Any ordinary day 3 After a row 1

Check, feel the small relief, put it down, feel the pull again a minute later. If your phone use has that shape, it is running like a compulsion, whatever else it is.

The structure matters more here than the label. An urge rises, checking brings it down, and every check teaches the urge to come back sooner. Which…

Twenty minutesScreens and attentionADHD skillsQur’an 6:68

When someone says they did not really mean it, that it was not really them, the temptation is to hear an excuse. It is usually better information than that.

Take the disowning seriously and ask what state it came out of. What time was it, how long had they been online, what had happened that day, had they…

Twenty minutesScreens and attentionCoreQur’an 96:7

Among teenagers, saying they want to die has become something you say when the bus is late. You can no longer read intent off the phrase, in either direction.

So the words neither prove there is danger nor prove there is not. What tells you is everything the words leave out: whether there is a plan, whether…

Twenty minutesScreens and attentionCoreQur’an 4:140

When a death is filmed and passed around, some of the people who watch it are not all right afterwards, and a few are put in real danger by it. Ask what has been going round.

The question is simple enough. Has anything about someone dying gone round your school or your feed lately, and did you see it. Then ask how it left…

Twenty minutesScreens and attentionCoreQur’an 6:68

Nobody gets far taking the drink away without asking what the drinking was for. It is the same here. Find out what the scrolling is doing for someone before you start subtracting hours.

It is doing something, or it would not have lasted this long. Company at one in the morning. A way to stop thinking. Somewhere they are good at…

Twenty minutesScreens and attentionCBTQur’an 3:14

If the phone was giving you company, an evening class in something practical will not cover it. Match what you put in its place to what it was actually providing.

Subtracting an hour and leaving the hour empty is the version that collapses by Thursday. If it was company, the replacement has people in it. If it…

Twenty minutesScreens and attentionCBTQur’an 28:77

Write down three to five things you actually enjoy, small ones, and do one of them a day. That is the whole instruction.

They have to be yours rather than the ones that sound impressive. Sitting in the garden with tea counts. Ten minutes on the guitar counts. Keep the…

Twenty minutesScreens and attentionCBTQur’an 33:35

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