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.

What matches

419 practices

Narrow these down

Step out of the spiral by naming it: there is our cycle again, can we start over.

The name is the exit. Calling the pattern out loud loosens its grip on you both.

A minuteStaying regulated in conflictEmotionally focusedQur’an 49:10One line of research

When a hard, barbed message comes at you, catch the bullet: absorb it without firing one back.

Returning fire escalates the cycle; holding a hurtful message without retaliating, even just staying quiet and steady, keeps the exchange from…

A minuteStaying regulated in conflictEmotionally focusedQur’an 16:126One line of research

In the next argument, make one repair attempt, a softer word, a small step back.

Can we start over. I hear you. Let me try again. A hand held out mid-fight.

A minuteStaying regulated in conflictGottmanQur’an 49:10Seen more than once

Name the one thing you cannot give up here, and the parts you can flex. Then ask theirs.

Most deadlocks are a small core need wrapped in a lot that is negotiable. Protect the core, trade the edges.

A minuteStaying regulated in conflictGottmanQur’an 4:128Seen more than once

If you go silent under stress, say so instead of vanishing: I need a pause, I will be back.

Stonewalling reads as contempt from the other side. A word turns a wall into a window.

A minuteStaying regulated in conflictGottmanQur’an 17:53

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

Growing empathy

Grounding and settling

Equanimity and perspective

Facing it a step at a time

Posture and how you carry yourself

Exercise, food and other supports

Treatment and medication

What worry does

What ADHD actually is

Cool the body first

When you use something to cope

When everything feels flat

Structure and routine

Getting assessed and diagnosed

Tolerate distress

Emotions as signals

Your sense of time

Practising under provocation

Being seen and judged

Rest and pacing

Panic and the body

What you are actually defending

Help someone grieving

Gratitude

Ask and say no well

Fondness and admiration

Touch and bodywork

Shame

Making it stick

The fear underneath anger

When you go numb

Obsessions and compulsions

Safety and grounding

Validate yourself and others

Living with uncertainty

One line of research

Yield to win: give ground in a disagreement the way you would for someone you love, not as a defeat.

Accepting influence from your partner is strength, not weakness. Generosity in giving in wins the relationship.

A minuteStaying regulated in conflictGottmanQur’an 2:237One line of research

When you feel the urge to defend yourself, take a small piece of responsibility instead.

You are right, I am sorry I was late; I will watch the time. A small yes lowers the heat fast.

A minuteStaying regulated in conflictGottmanQur’an 4:135One line of research

Raise the issue as a complaint about a behavior, not an attack on their character. Skip you always and you never.

I was scared when you did not call is a complaint. You are so selfish is an attack. Aim for the first.

A minuteStaying regulated in conflictGottmanQur’an 49:11One line of research

Open a hard topic with I feel, about what, I need. Ask for what you want, do not expect mind-reading.

I feel upset that the dishes are left out. I would appreciate the kitchen cleaned at night. Clear and kind.

A minuteStaying regulated in conflictGottmanQur’an 33:70One line of research

Speak in I-statements about a specific situation. Drop the you-statements, the blame, and the always and never.

I felt worried when the call did not come lands. You are so thoughtless attacks. Stay with I and the specific.

A minuteStaying regulated in conflictGottmanQur’an 33:70One line of research

If you are the critical one, risk the soft feeling under the anger and ask, gently, for what you need instead of attacking.

Criticism is often a protest from someone who feels alone and unmet. Softening, letting your partner see the hurt beneath the sharpness and asking…

Five minutesStaying regulated in conflictEmotionally focusedQur’an 4:128One line of research

If you take a break from a fight, name when you will come back, and come back.

Give me twenty minutes, I am not leaving this. Then return, calmer, as promised.

Five minutesStaying regulated in conflictGottmanQur’an 3:134One line of research

For a compromise, name your one true core need, then be genuinely flexible on everything around it.

Separate the small inflexible core from the wide flexible area. Guard the core, give on the rest.

Five minutesStaying regulated in conflictGottmanQur’an 4:128One line of research

On a stuck, recurring fight, stop trying to persuade. First explore the dream or value behind each position.

Gridlock rarely yields to argument. Set persuasion aside and get curious about what the issue means to each of you.

Five minutesStaying regulated in conflictGottmanQur’an 3:159One line of research

Before you try to persuade, summarize your partner's position back until they say yes, that is it.

No persuasion lands until your partner feels understood. Interview them, then reflect their view to their satisfaction.

Five minutesStaying regulated in conflictGottmanQur’an 16:125One line of research

After a fight has cooled, revisit it once without blame, each saying how it felt.

Not who was right. How it felt for me, how it felt for you, and what we each needed.

Twenty minutesStaying regulated in conflictGottmanQur’an 42:40One line of research

On the fight you keep having, stop trying to win it and ask what it means to them underneath.

What are you hoping for, or afraid of, in this. Then only listen for the dream beneath.

Twenty minutesStaying regulated in conflictGottmanQur’an 4:19One line of research

Before you argue your side, say their side back so well that they feel understood.

Summarize what they mean until they say yes, that is it. Then, and only then, your turn.

Twenty minutesStaying regulated in conflictGottmanQur’an 4:135One line of research

If you go silent and shut down, do not just stonewall. Say you need a break, and come back when calm.

Silent withdrawal makes it worse. Name that you are overwhelmed, take twenty minutes, then re-engage.

Twenty minutesStaying regulated in conflictGottmanQur’an 33:70One line of research

When either of you floods, take a real break of at least twenty minutes before continuing, and agree when to return.

Past a certain heat the body cannot hear reason. Stop, settle, and come back at the time you set.

Twenty minutesStaying regulated in conflictGottmanQur’an 2:45One line of research