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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304 practices

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Shouting it out does not empty the tank. Going over it loudly, in your head or at somebody, tends to keep the anger topped up rather than draining it.

There is a difference between letting pressure out of the body and rehearsing the grievance. A walk, a swim, hard cleaning, prayer: all of that…

Twenty minutesCool the body firstBody basedQur’an 89:27One line of research

Anger leaves fuel in the body with nowhere to go. Spend it on something physical, without replaying the argument while you do.

This is not getting it off your chest. The target is the surplus energy, so stairs, a brisk walk, or a hard ten minutes of almost anything will do…

Twenty minutesCool the body firstBody basedQur’an 28:73One line of research

Movement can settle you or wind you further up, and the difference is mostly what your mind is doing while you move.

Pacing the kitchen while you build the case against someone keeps the whole system revved. The same twenty minutes spent counting breaths or noticing…

Twenty minutesCool the body firstBody basedQur’an 13:28One line of research

When someone keeps doing the risky thing after every explanation, the missing piece is usually not information. The pull is simply louder than the knowledge.

Which means another lecture is mostly wasted breath, while changing what is within reach is not. Fewer bottles in the house, a route home that avoids…

Twenty minutesWhen you use something to copeDBT skillsQur’an 45:23One line of research

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

Food, caffeine and fuel

The fear underneath anger

When you use something to cope

Facing it a step at a time

Anger, alcohol and the body

What worry does

The moment before you snap

Structure and routine

Making it stick

When everything feels flat

Equanimity and perspective

Righteous anger and perfectionism

When anger turns to harm

Letting it out safely

Getting assessed and diagnosed

Obsessions and compulsions

Rest and pacing

Being seen and judged

What you are actually defending

Growing empathy

Choosing your response

If a young person is using regularly, waiting to see whether they grow out of it is a gamble. Help early is nearly always cheaper than help later.

Families often hold off because raising it feels like an accusation. You can raise it without one: say what you have noticed, say you are not going…

Twenty minutesWhen you use something to copeDBT skillsQur’an 2:195One line of research

Sometimes the drinking or the smoking is not the first problem at all. It is somebody's own treatment for an attention difficulty or an anxiety nobody has looked at yet.

You can usually tell from what it is used for: to speak in a group, to sit still long enough to work, to sleep. Where that is the shape of it, work…

Twenty minutesWhen you use something to copeDBT skillsQur’an 13:11One line of research

Draw your own chart of the moment you usually give in, with the questions you actually ask yourself, and put it where you will see it.

One woman smoking around ten bowls a day made hers as a set of branches: is it a working day, have I been to work, are the errands done, are the…

Twenty minutesWhen you use something to copeDBT skillsQur’an 16:67One line of research

Set the room up so that movement is already there for the taking: somewhere to stand, something to hold, a chair that lets you shift. Then nobody has to decide in the moment whether it is allowed.

This is a change to furniture and habit, not to willpower. A standing spot for part of the day, a wobble cushion, knitting or whittling while you…

Twenty minutesSystems for daily lifeMedical and treatmentQur’an 4:28One line of research

Difficult things come out more easily when your hands are occupied and you are not looking straight at the other person. Walk side by side, drive somewhere, wash up together, keep the sewing going.

If you are the one listening, offer it first. Most people assume that picking something up would look rude or half interested, so they sit still and…

Twenty minutesSystems for daily lifeMedical and treatmentQur’an 3:159One line of research

If attention is the diagnosis and reading, writing or maths is still unusually hard, ask whether there is a second thing sitting underneath. The two travel together often enough that one label is rarely the whole story.

A specific difficulty with reading, written expression or number sits alongside attention problems in a large share of cases, and it needs its own…

Twenty minutesSystems for daily lifeADHD skillsQur’an 16:43One line of research

Support does not have to stop at eighteen. Plan for it to thin out gradually through the twenties, at a level everyone has agreed rather than one that gets argued over every month.

A workable version names three things: what is still being helped with, how much, and when you will look at it again. Every six months is usually…

Twenty minutesSystems for daily lifeADHD skillsQur’an 2:280One line of research

Keeping your own prescription going is a skill like any other: when to reorder, who to ring, what to do when the pharmacy has none. Better learned before the week you need it.

Put the whole thing in one place: the name and dose, the surgery or clinic, how far ahead a repeat has to go in, what happens when you travel, who to…

Twenty minutesSystems for daily lifeADHD skillsQur’an 96:4One line of research

Not knowing how to do an ordinary thing, a bank transfer, a form, a phone call to book something, says nothing about your intelligence. It says nobody ever sat down and showed you.

These gaps hide well, because they embarrass people in a way that larger problems somehow do not. Someone can talk fluently about difficult ideas and…

Twenty minutesSystems for daily lifeADHD skillsQur’an 5:2One line of research

Whatever system you build has to survive a bad day. When feeling comes in a wave, the calendar and the checklist are the first things to go, so decide now what that hour looks like.

Write down the smallest possible version of the day: the two things that still happen, everything else forgiven until tomorrow. Have somewhere for…

Twenty minutesSystems for daily lifeADHD skillsQur’an 2:283One line of research

Book time on your own the way you would book anything else. Not as a reward for having finished everything, and not only once you are already frayed.

Overwhelm often comes from the sheer volume of contact rather than from the work: lectures, housemates, group chats, the phone going all evening.…

Twenty minutesSystems for daily lifeADHD skillsQur’an 17:29One line of research

University is one route, not the route. Saying so only helps if you can name the others, so find out what actually exists before you have the conversation.

Apprenticeships, supported employment schemes, part time study, a trade, working while doing one course at a time. In many places there are publicly…

Twenty minutesSystems for daily lifeADHD skillsQur’an 16:43One line of research

When something has become impossible, start far below it. Sitting in the parked car with the engine off is a real first step, and it is the one that gets somewhere.

Choose a version so small it feels slightly ridiculous, repeat it until it is dull, then add one notch. Sit in the car. Then start the engine. Then…

Twenty minutesSystems for daily lifeADHD skillsQur’an 20:114One line of research

Pick the place that will actually hold the person, not the one with the better name on the letterhead. Three years somewhere that fits beats one term somewhere that does not.

Ask concrete questions before anyone commits. Who notices when a student stops turning up. How are adjustments actually arranged, and by whom. How…

Twenty minutesSystems for daily lifeADHD skillsQur’an 28:26One line of research

If it is out of sight it is gone, so build the system around what you can see. Clothes on an open shelf and books in the drawer is a perfectly good arrangement when that is what works.

Tidy usually means hidden, which is why so much storage quietly fails. Try the opposite: hooks instead of hangers, open boxes, a clear jar, one bowl…

Twenty minutesSystems for daily lifeADHD skillsQur’an 6:59One line of research

If everything you do is both urgent and important, you are living in the emergency corner. It is exhausting, and the exhaustion is real even though the week looks thin from outside.

Crisis living is a place rather than a personality, which is the good news, because places can be left. Look for one emergency that keeps coming back…

Twenty minutesSystems for daily lifeADHD skillsQur’an 12:48One line of research