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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34 practices

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Working out what someone meant by hurting another person is a conversation for the person who did it. Said to the one who was harmed, they were not really trying to hurt you lands as being talked out of your own experience.

Anyone who has been on the receiving end of violence has usually spent a long time being told it was not what it was. Even a kindly meant explanation…

A minuteWhen anger turns to harmCoreQur’an 4:148One line of research

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 11:112One line of research

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 2:197One line of research

If someone stands up mid argument, stay where you are. Rising with them turns a conversation into a stand off.

Therapists who sit with couples notice that the person on their feet usually sits back down within a minute or two when nobody gets up to meet them.…

A minuteCool the body firstBody basedQur’an 31:19One line of research

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

In a hostile exchange, try a slow hmm instead of a reply. It sounds like someone thinking, and it puts a long out breath in the way of whatever you were about to say.

The sound we make when we are unsure is already in everyone's repertoire, and it reads as puzzlement rather than as a threat, so the other person has…

A minuteCool the body firstBody basedQur’an 50:39One line of research

If you notice a hard locked stare, in yourself or in the room, look away. Empty space is the safest thing to look at, because it says nothing back.

Two people staring each other down are feeding one another, and each second of it raises both of them. Breaking that needs no words, which matters,…

A minuteCool the body firstMindfulnessQur’an 20:130One line of research

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

Repeating back what your partner said proves you were listening. It does not prove you were touched by it, and they can tell the difference.

Reflective listening can be done perfectly and still land cold, because the words check the content while your face and body report that nothing…

Five minutesGrowing empathyBody basedQur’an 21:107One 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 actually know what they are about to say, or why they did it. Swapping the finished sentence in your head for help me understand costs nothing and changes the whole exchange.

Finishing people's sentences, deciding in advance what they meant, hearing the insult before it has been made: all of it feels like insight and most…

A minuteEquanimity and perspectiveMindfulnessQur’an 6:59One 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

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

The reason your partner follows you out of the room is usually not control. It is the fear that if you leave now, this will never be finished.

So say the return out loud and mean it. I am not dropping this, I will be back at nine and we will finish it. Then be back at nine. A few kept…

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

A real apology has no because in it. I would not have shouted if you had not looked at me like that is the argument again, wearing an apology's clothes.

Name the thing you did, own it flatly, and stop there. Then do something that shows it: the phone call you dodged, the mess cleared up, the thing you…

Five minutesFeelings and focusADHD skillsQur’an 39:53One line of research

You may not get to be a calmer person any time soon. What can change quickly is what you do in the twenty minutes after you lose your temper, and that is the part people remember.

Reactivity shifts slowly if at all, while repair is a skill you could be noticeably better at by next week. Go back sooner than feels comfortable.…

Five minutesFeelings and focusADHD skillsQur’an 42:37One line of research