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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1457 practices

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An hour a day of moving enough to warm you and shorten your breath. Keep a record of it, on a watch or on a scrap of paper, because meeting a number you can see turns out to be quietly satisfying.

It does not have to arrive in one block and it does not have to look like exercise. Walking to the shop, taking the stairs, standing at the desk for…

LongerMoving your bodyMedical and treatmentQur’an 53:40One line of research

When a feeling grips you, name it in one plain word: this is anger, this is fear, this is hurt.

Not a story about why. Just the name. Putting the feeling into a word loosens its hold.

A minuteName what you feelMindfulnessQur’an 3:119One line of research

Give the feeling a number from zero to ten, and watch the number instead of obeying it.

A rating turns a wave you are inside into something you are measuring from the shore.

A minuteName what you feelMindfulnessQur’an 40:19One line of research

Under the anger, name the softer feeling: often it is fear, or hurt, or feeling unseen.

Anger is a bodyguard. Name what it is guarding, and it begins to soften.

A minuteName what you feelMindfulnessQur’an 33:51One line of research

Ask what this moment actually needs, not what your habit wants. Match the response to the situation.

Health is flexibility: sometimes speak up, sometimes let go, chosen to fit, not fixed by habit.

A minuteNotice the pattern and flexDBT skills

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

Grounding and settling

Answering bids

Treatment and medication

Practising under provocation

What ADHD actually is

Screens and attention

Repair after rupture

Cool the body first

What you are actually defending

Structure and routine

Being seen and judged

Breathing

Making it stick

Rebuilding trust

Shared spiritual life

Treatment and medication

What worry does

Affection and touch

Fondness and admiration

Emotions as signals

Remembering to do it

Rituals of connection

Listening and understanding

Breaking the worry loop

Feeling from the inside

Shame and stigma

Righteous anger and perfectionism

When you use something to cope

Anger, alcohol and the body

Facing it a step at a time

Question the thought

Meaning after harm

Posture and how you carry yourself

Safety and grounding

When anger turns to harm

Working with anger

Notice the pattern and flex

Your worth is not conditional

Obsessions and compulsions

Care for yourself in loss

Work with your brain

Validate yourself and others

Help someone grieving

Get it out of your head

Find meaning

Your window of tolerance

When you go numb

Living with uncertainty

Reading, numbers and learning differences

Panic and the body

Shame

Qur’an 16:90

One line of research

Two opposite things can both be true: I did my best, and I can do better. Hold both.

You do not have to choose one side of yourself. Wisdom often lives in holding both at once.

A minuteNotice the pattern and flexDBT skillsQur’an 42:40One line of research

Notice your repeating move under stress, please, withdraw, control, and name it. Naming loosens it.

The pattern runs you until you can see it. Once named, it becomes a choice, not a reflex.

Five minutesNotice the pattern and flexDBT skillsQur’an 59:18One line of research

Going still and needing nothing is usually something a person worked out young, somewhere it was the sensible answer.

If reaching out met dismissal, or worse, then not reaching out is not a flaw of character. A child who stops asking, stops showing what they feel and…

Five minutesWhen you go numbEmotionally focusedQur’an 57:16One line of research

Agree a short phrase to use at home. Saying I am having OCD worries tells a parent what is going on without handing them the worry to solve.

Once a parent hears the details they will nearly always try to help by answering, and answering is the thing that feeds it. A label gives them…

A minuteObsessions and compulsionsCBTQur’an 23:97One line of research

It can help to give the parts of your brain jobs. The front of your head is the manager, the memory system is the librarian, and the alarm is a security guard who is good at his work and far too keen on it.

The point is not accuracy, it is having language you can reach for quickly. Saying the guard is overreacting again gets you further than trying to…

Five minutesObsessions and compulsionsCBTQur’an 70:19One line of research

Try swapping the word picky for particular. A fair number of people with ADHD have more densely packed taste buds, so the bitterness in a sprout arrives at full volume.

That changes what is going on at the table. A child is not refusing in order to be difficult, they are tasting something stronger than you are.…

A minuteExercise, food and other supportsMedical and treatmentQur’an 80:24One line of research

The amount in a capsule can vary from bottle to bottle, and sometimes between capsules in the same bottle. Undeclared fillers have been found in them too.

This matters most when you are trying to work out whether something helps you. A good month followed by a flat one may be two different products…

A minuteExercise, food and other supportsMedical and treatmentQur’an 17:12One line of research

Kava can damage the liver at a high enough dose, badly enough that some countries have banned it. Herbal is not a synonym for gentle.

The unnerving part is how quiet liver damage is. Someone self medicating anxiety with kava can be accumulating harm and feel nothing at all until it…

A minuteExercise, food and other supportsMedical and treatmentQur’an 20:81One line of research

Vitamin C cannot really be stockpiled, since the excess leaves in your urine. A, D, E and K are stored in fat, so a large daily dose keeps adding to itself.

Vitamin D is where this bites at the moment, after a lot of people started taking big amounts on their own during the pandemic years. If you are…

A minuteExercise, food and other supportsMedical and treatmentQur’an 7:31One line of research

Omega supplements thin the blood, so they usually do not belong alongside warfarin. Bruising easily is often the first thing anyone notices.

One clinician worked out that her husband's bruising came from taking omegas on top of his Coumadin, and it settled once his doctor told him to stop.…

A minuteExercise, food and other supportsMedical and treatmentQur’an 73:20One line of research

If fish oil gives you those horrible repeats all afternoon, that is a fixable problem rather than a reason to stop. Keep the capsules in the freezer, ask about an enteric coated version, or try a flavoured liquid.

Sticking with something usually fails for small unglamorous reasons like this. Someone with a sensitive palate will not last four weeks with an…

A minuteExercise, food and other supportsMedical and treatmentQur’an 16:69One line of research

Brain training games make you better at the game. Sadly, that improvement tends to stay inside the game.

Sorting shapes faster or planning a conveyor belt more smoothly comes from learning the task, not from stretching a capacity, so the classroom and…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 53:39One line of research

If someone has genuine positional vertigo, get it treated, and do not expect the treatment to touch their ADHD. Both things can be true at the same time.

Benign paroxysmal positional vertigo often follows a sinus infection or a bang to the head, and it responds well to repositioning manoeuvres that…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 16:69One line of research

Turn the socks inside out so the seam sits away from the toes, cut the label out and print the size onto the fabric instead, and look at seamless clothing. These cost pennies against a course of therapy and they work by teatime.

A scratchy seam or a stiff tag is a small thing that keeps announcing itself all day, and every announcement takes a piece of attention with it.…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 7:31One line of research

Since 1994, supplements have not had to satisfy a regulator before going on sale. Nobody checked the bottle in your hand the way they check a prescription.

The gap is wider than most people expect. Drug factories get unannounced inspections and can be shut down on the spot; supplement makers do not face…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 5:88One line of research