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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32 practices

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How often you actually do it matters more than which version you chose. The people who keep turning up tend to get more out of it, and those who carry on at home get more again.

This is quietly encouraging, because an unimpressive practice done regularly beats an ideal one you manage twice. It also sets the expectation…

LongerBreathingBody basedQur’an 4:103One line of research

Part of why martial arts suit some people has little to do with the kicking. Every session opens with a plan and closes with a look back at what happened and what comes next.

Those brackets at each end are doing quiet work: planning, then reviewing, then planning again, which are exactly the things that are hard to hold in…

LongerBreathingBody basedQur’an 7:205One line of research

If you are testing whether a food affects you or your child, the test has to be complete. Among children with suspected sensitivity to artificial colouring, most reacted to as little as 100 mg, so a bit left in is enough to blur the answer.

What usually happens is that a family removes the obvious sources, misses the ones hidden in medicines, sauces and cereals, sees no change, and…

LongerFood, caffeine and fuelMedical and treatmentQur’an 12:47One line of research

Cutting artificial preservatives out can genuinely help a child who reacts to them, because a child who feels unwell behaves worse. What it does not do is treat the ADHD underneath, which will still be there once they feel better.

Worth being clear with yourself about what you are hoping for, because these diets are expensive and hard to keep up. If your child does have…

LongerFood, caffeine and fuel

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

Medical and treatment

Qur’an 5:87

One line of research

Gluten free and dairy free eating is essential in coeliac disease and in a genuine milk allergy. Neither one treats ADHD, and putting a child on them without a reason carries costs of its own.

The cost is not only money and nutrition. It is the birthday party where they cannot have the cake and the lunch table where their food is different…

LongerFood, caffeine and fuelMedical and treatmentQur’an 7:32One line of research

If you are going to test whether a food matters, work out in advance where the plan will leak. School lunch swaps, a grandparent's biscuit tin, your own memory on a hard week: all of it decides whether the answer means anything.

Change one thing at a time and keep everything else steady, otherwise you cannot tell which change did what. Then be honest about who is running the…

LongerFood, caffeine and fuelMedical and treatmentQur’an 12:47One line of research

If your body has something going on as well, try to get both looked after at the same time rather than in a queue. Therapy for what happened to you does not have to wait for your gut to settle, and it often goes better when the two run side by side.

Plenty of people park the physical thing while they do the psychological work, or the other way round, then wonder why progress keeps sliding back. A…

LongerFood, caffeine and fuelMedical and treatmentQur’an 19:26One line of research

Low mood that arrives with bloating, fatigue and a foggy head is worth looking at from the food side too. An immune reaction to something you eat regularly can produce all three, and it gets labelled depression far more often than it gets tested.

The point is not to start cutting foods out on a hunch. It is to say the possibility out loud to a doctor, particularly if the gut symptoms and the…

LongerFood, caffeine and fuelMedical and treatmentQur’an 5:88One line of research

When something has gone wrong across several systems, expecting one treatment to fix it is usually the mistake. Movement, processing what happened, changes to food and work on calming the body tend to add up in a way that none of them manages alone.

This is not an argument for doing everything at once until you are exhausted. It is an argument against giving up on the whole idea when the first…

LongerFood, caffeine and fuelMedical and treatmentQur’an 36:33One line of research

Sleeping until the middle of the afternoon, day after day, is usually not rest. It is closer to the body shutting down, and it tends to leave you flatter rather than restored.

The tell is how you feel on waking: real rest gives something back, while shutdown leaves the day already gone and you no better for it. Nudging the…

LongerFeeling from the insideMindfulnessQur’an 9:118One line of research

If you are going to try a mindfulness course, give it the full eight weeks before deciding. Expect a real but moderate change rather than a different life.

Courses of this length help a good number of people and do very little for others, which is worth knowing at the start so that being in the second…

LongerGrounding and settlingMindfulnessQur’an 20:130Long taught, never tested

Attention problems often travel with anxiety or low mood, and those two eat working memory as well. Settling that layer can make everything else look quite different.

If you are anxious most of the day you will lose track of things, forget what you came into the room for and struggle to hold a plan, whether or not…

LongerGrounding and settlingMindfulnessQur’an 9:118Long taught, never tested

Give a new habit two months rather than two weeks, and change one thing at a time. The old line about thirty days sets you up to feel like a failure on day thirty one.

Routines that wobble make repetition harder, and repetition is the whole mechanism, so it simply takes longer for some of us. Pick one change, keep…

LongerMoving your bodyMedical and treatmentQur’an 106:2One line of research

Unstructured play in a big open space settles a child. A structured class teaches them how to be with other children. You want some of each, for different reasons.

If you only ever book the class, you take away the roaming that calms them down. If you only ever send them out to roam, they miss the taking turns…

LongerMoving your bodyMedical and treatmentQur’an 71:19One line of research

Whatever gets you outside and quiet for a stretch of time counts. Fishing, sitting in a hide, weeding, waiting in the car park with the window down.

Nobody has to call it mindfulness for it to work like mindfulness. Hours of low demand attention outdoors, with nothing much required of you, is the…

LongerMoving your bodyMedical and treatmentQur’an 28:24One line of research

Martial arts happen to bundle four useful things at once: hard physical work, a fixed structure, feedback in the moment, and a teacher who stays. That is why they suit restless minds so well.

Any one of those on its own helps a little. Together they cover the arousal, the shapelessness of time, the need for a reward that arrives today…

LongerMoving your bodyMedical and treatmentQur’an 34:11One line of research

Long goals need markers you can reach this month. Belts work because you get a visible, earned step every so often instead of one distant summit.

Build the same thing into anything you are trying to keep up: a distance, a number of sessions, a move you could not do in January. Make it something…

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

For a child having a hard time, one adult who plainly thinks well of them makes more difference than almost anything else. A coach or a teacher can be that person.

Studies of children growing up through poverty, hunger and worse keep landing on the same finding: those who did well usually had somebody who…

LongerMoving your bodyMedical and treatmentQur’an 28:26One line of research

A practice kept up for years stops being something you do and becomes part of who you are. That is when it no longer needs willpower.

People who started something physical as children and carried on often point to it as where their steadiness came from. The early years are the…

LongerMoving your bodyMedical and treatmentQur’an 30:54One line of research

Keep a movement practice going long enough and your body starts doing it without you. People who have practised for decades describe the form running itself while their mind is elsewhere.

In the early months it takes all your concentration, which is why it feels expensive. Later it stops asking for that, and you get the calm without…

LongerMoving your bodyMedical and treatmentQur’an 106:2One line of research