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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54 practices

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Say the difficult sentence out loud, on your feet, in something like the real conditions. Thinking it through in your head is a different skill from getting it out of your mouth when your pulse is up.

Acting it out feels awkward and that awkwardness is part of why it works: the version of you who has to speak is the aroused one, so that is the…

Twenty minutesThe moment before you snapCBTQur’an 41:35One line of research

Coaching for adult ADHD comes down mostly to one thing: a standing appointment with somebody who will ask how it went. That sounds thin until you have tried keeping a plan alive entirely on your own.

A coach is not a therapist and does not need to be. They hold the horizon you keep losing and the fortnight that has quietly gone by, and they make…

Twenty minutesTreatment and medicationCBTQur’an 42:38One line of research

Mindfulness for adult ADHD is promising and thinly researched at the same time. If it helps you, that is worth having. It is simply not yet in the same bracket as medication or practical therapy.

There are only a handful of studies, mostly small, and few of them set mindfulness against another active treatment rather than against not much.…

Twenty minutesTreatment and medicationCBTQur’an 17:36One line of research

When something feels unbearable to risk, follow it downwards. If that did happen, what would it mean, and what would happen after that?

Keep asking gently, and stop when you reach something that is a statement about the person rather than about the situation, such as it would prove I…

Twenty minutesLiving with uncertaintyCBTQur’an 18:78

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

One line of research

Once the surge is up it takes something like a quarter of an hour to drop, and nothing sensible said inside that window will land. Give it the time first.

This is the point where a parent, a partner or a friend reaches for reasons, and the reasons make it worse. Keep your words few, stay nearby, offer…

Twenty minutesWhat worry doesCBTQur’an 13:28One line of research

The mind that runs ahead into everything that could go wrong is the same mind that plans well, sees round corners and has things ready in time. One trait, pointed in two directions.

If you have been told all your life that you overthink, it is worth saying plainly that this trait has served you. The aim is not to flatten it. It…

Twenty minutesWhat worry doesCBTQur’an 6:59One line of research

Pulling away from people sits upstream of a good deal: low mood, social fear, and the slow shrinking of where someone is willing to go. Whatever the eventual label, getting a person back into contact is rarely wasted work.

You do not need the diagnosis settled before you start. One regular arrangement with one person, at a fixed time, somewhere easy to reach, does work…

Twenty minutesWhat worry doesCBTQur’an 2:186One line of research

When you assess a young person, take a reading of the adults as well: what they understand about the world their child lives in, and how comfortable they are in it.

A good deal of what arrives as the presenting problem is really a mismatch. A parent reads something ordinary as alarming, or something serious as…

Twenty minutesWhat worry doesCBTQur’an 12:86One line of research

Ask one question about the worry: is there something to be done here that has not been done? If yes, make the plan. If the plan already exists, or there is nothing to plan, the worry gets no more of your time.

Making a study timetable is useful once. Making it for the fourth time is worry wearing the clothes of work. The test is not how serious the topic is…

Twenty minutesBreaking the worry loopCBTQur’an 3:159One line of research

Whatever approach the anxious person is learning, teach it to the people they live with. A skill that only one person in the house knows gets overridden by everyone else's habits.

Families have a settled way of responding to distress, usually built out of love, and it will win against anything learned in an hour once a week. So…

Twenty minutesBreaking the worry loopCBTQur’an 2:153One line of research

Online you can edit, delete, mute and leave. People who have done most of their socialising that way often find ordinary company unbearable, because ordinary company cannot be controlled.

If that describes you, the answer is not to become a different sort of person. It is practice in rooms you cannot manage: a class, a job with shifts,…

Twenty minutesBreaking the worry loopCBTQur’an 29:45One line of research

With a child, make it a job rather than a lesson. They are the detective, the worried thought is the claim, and the task is to collect what supports it and what does not before deciding anything.

Two columns on a page, in their handwriting, not yours. Ask what a friend would notice, what happened the last three times, what would have to be…

Twenty minutesBreaking the worry loopCBTQur’an 17:36One line of research

Do not tell a child their thinking is wrong, and do not hand them the better thought. Ask the questions and let them arrive at it themselves.

A conclusion someone reaches on their own stays with them. One that was given to them falls apart the moment they are frightened, because it was…

Twenty minutesBreaking the worry loopCBTQur’an 40:60One line of research

Sometimes there really is evidence for the fear. Say so. The balance comes from the other column being fuller, not from pretending the first column is empty.

Children are being bullied, are laughed at, do get things wrong in front of everyone. If you wave that away, they learn the exercise is fixed and…

Twenty minutesBreaking the worry loopCBTQur’an 53:28One line of research