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

6 practices

Grounding and settling Twenty minutes Clear all

How long you have · Twenty minutes

A minute 28 Five minutes 35 Twenty minutes 6 Longer 2

Who it is written for

A practitioner 6 Me 6 Someone I care about 6

Where you are right now

Coping, mostly 4 Getting ready for something 1 Struggling right now 1

On your own, or with someone

On my own 5 Both of us together 1

Theme · Grounding and settling

Systems for daily life 38 Medication and how it works 30 Moving your body 26 Treatment and medication 19 Screens and attention 18 Get started 17 Getting assessed and diagnosed 17 What ADHD actually is 17 Feelings and focus 16 The cost of avoiding 15 Reading, numbers and learning differences 14 Your nervous system 14 Food, caffeine and fuel 11 Exercise, food and other supports 10 What anger actually is 10 Your sense of time 10 Bringing the future closer 9 Touch and bodywork 8 The moment before you snap 8 Shared spiritual life 7 Emotions as signals 6 Grounding and settling 6 The fear underneath anger 6 Tolerate distress 6 Shame 6 Cool the body first 6 Breaking the worry loop 6 Breathing 5 Facing it a step at a time 5 Remembering to do it 5 When you use something to cope 5 When everything feels flat 5 Staying regulated in conflict 5 Shame and stigma 5 Repair after rupture 4 Being seen and judged 4 Choosing your response 4 Growing empathy 4 When anger turns to harm 4 Righteous anger and perfectionism 4 Rituals of connection 4 What worry does 4 Practising under provocation 3 Use your strengths 3 Anger, alcohol and the body 3 Equanimity and perspective 3 Structure and routine 3 Making it stick 3 Knowing your partner 3 Rebuilding trust 3 Obsessions and compulsions 2 Posture and how you carry yourself 2 Feeling from the inside 2 Letting it out safely 2 Answering bids 2 Rest and pacing 1 Safety and grounding 1 Keep the bond 1 Care for yourself in loss 1 Treatment and medication 1 Question the thought 1 What you are actually defending 1 Living with uncertainty 1 Listen to the body 1

Approach

Mindfulness 4 Body based 2

If sitting still with your eyes closed has never worked, do it moving. Walking, washing up, gardening: the exercise is the same, and there is something to hold on to.

Sitting meditation asks for the hardest possible version of the task, sustained inward attention with nothing outside to grip. Attach attention to…

Twenty minutesGrounding and settlingMindfulnessQur’an 3:191

Walk somewhere at a deliberately slower pace than normal. Stop now and then to look at something properly, and let your breathing settle into the pace.

Choosing to go slower is itself the exercise, because it is a small piece of holding back that you can actually feel. Ten minutes is plenty. Outdoors…

Twenty minutesGrounding and settlingMindfulnessQur’an 67:15

If your child is learning to settle, learn it alongside them rather than supervising. Parents who practise report less stress of their own and less flying off the handle.

Attention difficulties run in families, so the adult in the room is often working with much the same wiring at the end of a longer day. Practising…

Twenty minutesGrounding and settlingMindfulnessQur’an 16:80

If your imagination runs away with you, use it rather than fight it. Guided imagery gives a vivid mind somewhere to go.

Being able to disappear into a scene is a real ability, even when it has mostly got you into trouble at school and in meetings. A recording that…

Twenty minutesGrounding and settlingMindfulnessQur’an 40:64

Left, right, left, right. Walking, swimming, drumming and rowing all give the body the same steady side to side rhythm that the seated techniques are copying.

If tapping your own shoulders feels odd, or you would rather not do anything that looks like a technique, go for a walk instead and let the rhythm do…

Twenty minutesGrounding and settlingBody basedQur’an 20:53

Your settling kit should cost nothing. Tea you already buy, a photo already on your phone, an old jumper, a smooth stone, a puzzle that takes your whole attention.

Anything you have to buy first becomes a reason not to start, and for anyone short of money it can add a layer of shame to the thing that was meant…

Twenty minutesGrounding and settlingBody basedQur’an 16:80

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