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

15 practices
How long you have · Twenty minutes
Who it is written for
Where you are right now
On your own, or with someone
Theme · The cost of avoiding
Systems for daily life 38Medication and how it works 30Moving your body 26Treatment and medication 19Screens and attention 18What ADHD actually is 17Get started 17Getting assessed and diagnosed 17Feelings and focus 16The cost of avoiding 15Reading, numbers and learning differences 14Your nervous system 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 7Tolerate distress 6The fear underneath anger 6Cool the body first 6Emotions as signals 6Grounding and settling 6Shame 6Breaking the worry loop 6Remembering to do it 5Breathing 5When you use something to cope 5Facing it a step at a time 5Shame and stigma 5When everything feels flat 5Staying regulated in conflict 5What worry does 4Growing empathy 4Repair after rupture 4Righteous anger and perfectionism 4Being seen and judged 4When anger turns to harm 4Rituals of connection 4Choosing your response 4Making it stick 3Structure and routine 3Equanimity and perspective 3Use your strengths 3Rebuilding trust 3Anger, alcohol and the body 3Practising under provocation 3Knowing your partner 3Obsessions and compulsions 2Posture and how you carry yourself 2Answering bids 2Feeling from the inside 2Letting it out safely 2Keep the bond 1Listen to the body 1What you are actually defending 1Question the thought 1Care for yourself in loss 1Living with uncertainty 1Treatment and medication 1Safety and grounding 1Rest and pacing 1
When

Getting a child back through the gates is not the same as helping them. Ask what the school day is asking of them that they cannot face yet, and put your effort there.

Attendance is easy to count, which is why plans get built around it. A plan that only presses for attendance leaves the frightening thing exactly…

Twenty minutesThe cost of avoidingCBTQur’an 13:11

The first day back is worse than the weeks before it, not better. Plan for that spike rather than letting it take you by surprise.

Anxiety climbs as the return gets close and peaks somewhere near the doorway, then it comes down, but only for someone who stays long enough to find…

Twenty minutesThe cost of avoidingCBTQur’an 2:155

When someone with attention difficulties loses the structure around them, the difficulty shows in full. Nothing has got worse in them; the scaffolding that carried part of it has gone.

Bells, a timetable, a teacher at the front, other people visibly working: all of that was taking some of the load. At home the load falls on whoever…

Twenty minutesThe cost of avoidingCBTQur’an 2:45

Most of these stories begin with one of four things: a change, a person, an assessment, or a loss. Working out which one tells you what the fear is really about.

A new school, a timetable that split them from their friends, someone who made the corridor unsafe, an exam, a long illness, a death at home, a…

Twenty minutesThe cost of avoidingCBTQur’an 6:59

Before choosing a method, work out what the avoiding is doing for the person. Two children keeping away from the same building can need opposite things.

A technique that sounds right is not the same as one aimed at whatever is holding the problem in place. Ask what the hours at home actually contain,…

Twenty minutesThe cost of avoidingCBTQur’an 17:36

When the fear is about being seen, being asked, being judged, you can build the steps out of real moments: the doorway, the corridor, the dining hall, answering once in a lesson.

Fear of a whole building cannot be practised. Fear of walking into the dining hall at half past twelve can. Make each step small enough to be boring…

Twenty minutesThe cost of avoidingCBTQur’an 90:11

With an older teenager the pull is often not fear at all. The day at home is better: sleep, screens, and friends who are also not going.

Anxiety work goes nowhere against this, because there is little anxiety left to work on. What changes it is the shape of the day, with the good…

Twenty minutesThe cost of avoidingCBTQur’an 53:39

Whoever is standing in the hall at half past seven needs to understand the trap as well as the child does. A plan agreed on a Tuesday afternoon will not survive a Wednesday morning otherwise.

In the moment it is happening, a parent is not weighing up what gets learned over a term. They are trying to end the distress in front of them, and…

Twenty minutesThe cost of avoidingCBTQur’an 20:114

Where a child is not attending, the adults are often already cross with each other. That argument has to be parked before any plan will hold.

Home thinks the school did not act. The school thinks home is not firm. Both usually have a point, and neither point can be settled quickly enough to…

Twenty minutesThe cost of avoidingCBTQur’an 11:112

Try saying it out loud: we can leave who was at fault for another day and both work on getting her back in. Most people accept that offer if nobody has to admit anything.

Grievances between families and schools rarely resolve on the timeline a child needs. Naming a goal that sits above the dispute lets everyone move…

Twenty minutesThe cost of avoidingCBTQur’an 2:197

A child coming back after weeks away is walking towards a mountain of missed work. Cut that mountain down before the return date, or it will punish them for coming.

Ask the school which pieces genuinely have to be made up and which can be written off, and get the answer in writing. What is left should be small…

Twenty minutesThe cost of avoidingCBTQur’an 94:7

Staff who think a child is playing them will respond in ways that make school worse. A short explanation of how avoidance actually works changes what happens in the corridor.

Explain the pattern rather than the pupil: the relief that follows getting out of something, and the way that relief quietly books the next absence.…

Twenty minutesThe cost of avoidingCBTQur’an 17:36

A shortened day, a pass on presenting to the class, a modified deadline, a quiet place at lunch: worth asking for when they let a child stay in the building rather than leave it.

The test for any adjustment is simple. Does it get them into the room and keep them there, or does it save them from the room? A shortened day that…

Twenty minutesThe cost of avoidingCBTQur’an 90:11

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

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