1The hidden finger tap is weaker than a mark on paper. Better to know that now than to find it out when it fails you.
A written page holds you to it. The marks are still there afterwards, and there is no pretending you drifted for ten minutes. So learn it that way first, until the noticing is second nature. The tap is for taking it out into the world once the noticing no longer needs propping up.
Islamic evidence
when you recite the Quran, seek God's protection from the outcast, Satan (Quran 16:98). The protection is set up at the start, before anything has gone wrong, which is the same order of operations.
“[Prophet], when you recite the Quran, seek God’s protection from the outcast, Satan”
Qur'an 16:98
Psychological evidence
A twelve week mindfulness and kindness programme improved preschoolers' self regulation and their sharing compared with a control group. What stands out is the twelve weeks: these capacities came with sustained practice rather than one good sitting. It was young children in classrooms, a long way from an adult with a notepad, so take it as a point about duration.
Flook L, Goldberg SB, Pinger L, Davidson RJ. (2015). Developmental psychology · doi
Review detail
Why it works. Something you can see afterwards keeps you more honest than something that leaves no trace.
Feedback
none yet2It helps to get one real taste of this early, in a single sitting, rather than waiting weeks to find out whether any of it is for you.
A first go that actually works gives you a reason to come back, and plenty of people never do come back. But one sitting builds nothing on its own. Whatever changes comes from the small amount you do in between, on ordinary days, when nothing has happened yet.
Islamic evidence
I seek refuge with you, Lord, so that they may not come near me (Quran 23:98). The asking is done ahead of time, before anything has come near, which is the reason to practise on a quiet day.
“I seek refuge with you, Lord, so that they may not come near me.’”
Qur'an 23:98
Psychological evidence
In a randomised study, repeated practice at small everyday self control tasks improved how people did on later self control tasks, which suggests this is a capacity that answers to training rather than a fixed allowance. The study was small and short term, so how long any gain lasts is unknown. It still points at the days in between rather than at the one good session.
Cranwell J, Benford S, Houghton RJ, Golembewski M, Fischer JE, Hagger MS. (2014). Cyberpsychology, behavior and social networking · doi
Review detail
Why it works. An early taste keeps you interested, and repetition is what actually builds the skill.
Feedback
none yet3Even one go at this leaves you with something. You have seen for yourself that the anger can be handled, and that does not expire when you walk out of the room.
The picture is not killing the anger off. It is closer to getting a big animal under control and walking it home: still strong, still yours, going roughly where you point it. Plenty of people only ever do this once. If that turns out to be you, the thing worth keeping is the memory of the moment you had hold of it.
Islamic evidence
who shun great sins and gross indecencies; who forgive when they are angry (Quran 42:37). The forgiving happens while the anger is still live, so the anger itself is not the thing being got rid of.
“who shun great sins and gross indecencies; who forgive when they are angry”
Qur'an 42:37
Psychological evidence
In a randomised controlled trial, brief therapist supported internet treatments teaching either mindful awareness of emotion or reinterpreting a situation both reduced problematic anger, and combining the two added nothing clear. Short does appear to do something. Those were still structured programmes with support, so a single sitting has rather less behind it than that.
Bjureberg J, Ojala O, Berg A, Edvardsson E, Kolbeinsson Ö, Molander O, Morin E, Nordgren L, Palme K, Särnholm J, Wedin L, Rück C, Gross JJ, Hesser H. (2023). Journal of consulting and clinical psychology · doi
Review detail
Why it works. Having felt yourself hold anger once makes it believable that you could do it again.