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.

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68 practices

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Friends who know what this feels like are worth a great deal. Leaning on them as your therapy is a different thing, and it tends to go badly for everyone.

One young woman put the line in exactly the right place. She wanted people who understood her, and she did not want to use them as counselling. Being…

Five minutesBeing seen and judgedNarrativeQur’an 18:28One line of research

Good help leaves you more able to do it yourself next time. If the whole thing only works while the other person is in the room, something has gone sideways.

There is a real difference between someone building your schedule for you and someone sitting beside you while you build it. The second is slower and…

Five minutesSystems for daily lifeADHD skillsQur’an 18:95One line of research

If a course has no fixed time, give it one. Write down which day and which hour you will watch it, put that in the calendar as though somebody else set it, and tell one person.

Five minutes every Sunday: when am I watching this, and when am I doing the work that comes after it. Then one short message midweek to whoever is…

Five minutesSystems for daily lifeADHD skillsQur’an 2:282One line of research

When you agree to something, agree who follows up. Do you tell them if it slips, or do they check in with you?

Most of the hurt around late work comes from nobody having said. You assume they will ask, they assume you will speak up, and the silence in between…

Five minutesSystems for daily lifeADHD skillsQur’an 42:38One line of research

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

There is a kind of anger that floods a room and a kind that arrives with a request inside it. The second one gets answered.

The difference is audible before it is anything else: the voice steadier, the sentence shorter, an actual ask at the end of it. I am angry, and what…

Five minutesEmotions as signalsEmotionally focusedQur’an 20:25One line of research

Say the frightened thing rather than the sharp thing. It is far more exposing and it is the only version that tends to get a kind reply.

Under most rows sits something like I think there is something wrong with me, or I have already lost you and I am pretending I have not. Sharp words…

Five minutesEmotions as signalsEmotionally focusedQur’an 9:118One line of research

Going numb is a good way to survive something and a poor way to live near someone. It shuts the line in both directions at once.

When you cannot feel your own signal you also stop picking up theirs, so the room goes quiet even when they are reaching for you. The loneliness that…

Five minutesEmotions as signalsEmotionally focusedQur’an 6:125One line of research

I am used to it is not the same as I feel nothing. It usually means a great deal of practice at feeling nothing, and that practice costs something.

Believe the person when they say they are used to it, and hear what is inside the sentence: this has happened often enough that they have built…

Five minutesEmotions as signalsEmotionally focusedQur’an 50:16One line of research

When somebody says they just get on with it, take the getting on with it seriously. That is the door, and arguing with the nothing is a wall.

This happens a lot, I just roll with it, I forget about it: there is a whole strategy in that sentence and it is visible, unlike the feeling…

Five minutesEmotions as signalsEmotionally focusedQur’an 2:155One line of research

The thing worth admitting is not that you were angry. It is what you were frightened of underneath it: being made a fool of, being left, being counted as useless.

Anger is the easy half to say and it rarely lands well. The fear underneath is harder to say and it is the part that gets you heard. One sentence…

Five minutesGrowing empathyMedical and treatmentQur’an 17:24One line of research

You do not have to jump straight to understanding. Try the step before it: hands open, honestly puzzled, help me see what just happened here.

It has to be a real question. The rhetorical version, asked with your jaw set, makes things worse and both of you know it. Ask, then stay quiet long…

Five minutesEquanimity and perspectiveCoreQur’an 6:59One line of research

Their account makes sense from where they are standing. So does yours. Granting the first does not cost you the second.

This is the part people refuse, because they hear it as folding. It is not. You can say plainly that from where they sat it looked like that, and…

Five minutesEquanimity and perspectiveMindfulnessQur’an 6:59One line of research

You can be completely right and still lose the room. Usually the trouble is not the point you are making, it is the edge you are making it with.

Softening how you say something is not conceding it. It is the difference between being heard and being braced against. Listen for the tells in your…

Five minutesEquanimity and perspectiveMindfulnessQur’an 41:46One line of research

Being pushed into something before you are ready does more than frighten you. It teaches you that the pacing you were promised cannot be trusted, and that is the harder thing to repair.

After a step that overwhelmed them, most people go straight back to avoiding, and they also start negotiating every later step defensively, which is…

Five minutesFacing it a step at a timeCBTQur’an 28:31One line of research

Being shown a breathing technique is not the same as being able to use one. Practise it while nothing is wrong, often enough that it runs without you having to remember the order.

At the height of fear the only skills within reach are the overlearned ones. Something demonstrated once in a quiet room will not turn up in a school…

Five minutesFacing it a step at a timeCBTQur’an 73:20One line of research

What you expect from a treatment shapes what you get from it. That is worth a conversation before you start, not months later when it has not worked.

If you are beginning something new and half of you thinks it is nonsense, say so. A doubt that stays unspoken tends to come out as a missed…

Five minutesFeelings and focusCBTQur’an 3:139One line of research

Worry done on your own goes round in circles. Said out loud to one other person, it usually turns into a problem with edges, and sometimes into a next step.

The rule is short enough to remember at midnight: never worry alone. It does not have to be someone who can fix anything. A friend, a colleague, your…

Five minutesFeelings and focusADHD skillsQur’an 9:40One line of research

Partners of people with ADHD tend not to name the lateness or the lost keys as the real injury. It is the size of the reactions. That is where the damage collects.

Annoying is survivable and frightening is not. If you are working through things in a rough order, the temper comes before the calendar, even though…

Five minutesFeelings and focusADHD skillsQur’an 8:46One line of research

Being good at apologising is a real skill, and it loses value each time the same apology comes round. After a while what repairs things is something visibly different, not a better sentence.

So keep the apology specific and small. Name the thing, do not explain it away, say what you will do differently, and then let the doing carry the…

Five minutesFeelings and focusADHD skillsQur’an 41:34One line of research

Do not walk into a hard event and improvise. Ten minutes beforehand, work out what is likely to happen, what you will do about it, and how you get out if you need to.

If someone is coming with you, make it a shared plan. What the signal is when one of you needs air, who says what to whom, when you leave. The point…

Five minutesFeelings and focusADHD skillsQur’an 16:98One line of research