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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433 practices

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When you are already behind, rest feels like the one thing you cannot afford. That feeling is usually what keeps you behind.

Running from one near disaster to the next burns exactly the abilities you need in order to dig out: planning, holding a thought long enough to use…

Five minutesRest and pacingADHD skillsQur’an 4:28One line of research

Half watching a programme while half answering emails is the worst of both. The work takes twice as long and the evening gives you nothing back.

Pick one and let it be the whole thing. If it is work, work, and you will usually finish earlier than you expected. If it is rest, shut the laptop,…

Five minutesRest and pacingADHD skillsQur’an 94:7One line of research

Rest is not the prize waiting at the end of the work. It is part of what makes the work possible, and it does not have to be earned first.

Self control runs down over a day the way a battery does, and the thing that fills it back up is properly stopping. What that looks like is yours to…

Twenty minutesRest and pacingADHD skillsQur’an 10:67One line of research

There are two jobs here, not one. Free up the time, and then be able to sit in it without feeling like a fraud.

Working more efficiently buys hours back, and that is the easier half. The harder half is the belief that rest is only for people who have finished…

LongerRest and pacingADHD skillsQur’an 9:91One line of research

With your eyes closed, bring to mind someone who is glad to see you, and let your face receive that look. A small smile usually arrives in the eyes on its own.

There is more about your body than the practices: the your body area has the themes and the courses too.

It can be someone you love, someone who loved you, a teacher from years ago, or an animal. The point is not the memory but the feeling of being…

A minuteTouch and bodyworkBody basedQur’an 20:39One line of research

Open your mouth and put on a big obvious fake yawn. More often than not a real one follows, and the soft palate lets go with it.

Yawns are catching, so if you are sitting with someone else one of you starting will usually set off the other. Let it be a proper one: jaw wide,…

A minuteTouch and bodyworkBody basedQur’an 8:11One line of research

Let the corners of your mouth lift about as much as they would if you had just remembered something mildly pleasant. Not a smile anybody would notice.

This comes from dialectical behaviour therapy, where it is used as a way of softening without pretending. You are not being asked to feel happy, and…

A minuteTouch and bodyworkBody basedQur’an 90:17One line of research

Let something out of your throat. A sigh, a groan, a hum, or the word for whatever is stuck, said aloud to an empty room.

It does not have to sound nice and it will not. Most of us learned early to go quiet when upset, so the throat becomes very good at holding. If a…

A minuteTouch and bodyworkBody basedQur’an 12:84One line of research

Closed eyes are optional. If closing them makes you anxious, or the inside of your head gets loud, open them and look around the room.

Name a few things you can see, listen for the furthest sound you can hear, notice any smell in the air. Looking outward like this is a way of…

A minuteTouch and bodyworkBody basedQur’an 16:80One line of research

Sometimes eyes water during body work with no sad thought attached to it. Nothing has gone wrong, and there is nothing that needs explaining.

If it happens to you, let it happen. If it happens to someone you are working with, say something plain and warm: that this is common, that they do…

A minuteTouch and bodyworkBody basedQur’an 93:10One line of research

The first time you slow a rising panic with your own breathing, something changes that no amount of reassurance could have changed. You have evidence now.

Panic runs on the belief that the sensations are in charge and you are not. One demonstration to the contrary is worth more than a hundred…

A minuteTouch and bodyworkBody basedQur’an 8:11One line of research

Tap the fleshy outside edge of your hand and say something like: even though I feel this, I accept myself completely. Three times, in whatever words are actually true for you.

The shape of the sentence is the point. It names the problem and refuses to make your worth conditional on solving it, which is the exact opposite of…

A minuteTouch and bodyworkBody basedQur’an 2:263One line of research

Work one side of your face or body first, then stop and compare. The difference between the treated side and the untreated one is often surprisingly clear.

This is a useful trick if you tend to finish a practice thinking nothing happened. Rather than asking whether you feel better, which is a vague…

A minuteTouch and bodyworkBody basedQur’an 12:96One line of research

End by pressing your palms together and staying there a moment. Each hand is giving and being given to at the same time.

It is a small thing that lands hard for people who only know how to be the one who helps. Notice the warmth and the pressure and notice that you…

A minuteTouch and bodyworkBody basedQur’an 2:187One line of research

Finish by letting your eyes travel slowly from one side to the other a few times, open or closed, then bring them back to the middle and notice how you are.

The idea borrowed from EMDR is that this helps the calmer state settle in rather than evaporate at the door. Whether it does that is not established,…

A minuteTouch and bodyworkBody basedQur’an 39:23One line of research

The first twinge often brings back every previous episode with it, and that dread is not separate from the pain. Fear tightens the muscles and turns the volume up.

Catching the moment is what helps: this is the twinge, and here comes the film of the last three weeks I lost to it. You are not talking yourself out…

A minuteTouch and bodyworkBody basedQur’an 28:7One line of research

If light touch makes you squirm but firm deep pressure feels wonderful, that is worth knowing about yourself. It is the same preference behind weighted blankets and a very tight hug.

Once you know it, you can arrange for it: a heavier duvet, a firm rather than gentle massage, sitting with your back against something solid,…

Five minutesTouch and bodyworkMedical and treatmentQur’an 16:80One line of research

When a treatment is described as approved, ask what it is approved for. Magnetic brain stimulation is licensed for depression, and using it for attention problems is off label.

Off label is not the same as forbidden or useless, and it does change three things: how much evidence stands behind it for your situation, what the…

Five minutesTouch and bodyworkMedical and treatmentQur’an 41:44One line of research

If several medications have failed, ask whether anyone else in the family had the same experience. A pattern of non response runs in some families.

It is a question that rarely gets asked and can save a year. If a parent or sibling went through the same list without success and then responded to…

Five minutesTouch and bodyworkMedical and treatmentQur’an 21:90One line of research

The study most often quoted for magnetic stimulation in attention difficulties had eight people in it, and half of those on the dummy treatment improved too.

That dummy half is the interesting number. It tells you how much improvement can come from attention, hope and being taken seriously, before any…

Five minutesTouch and bodyworkMedical and treatmentQur’an 10:57One line of research