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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831 practices

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Nobody is asking you to want less of a lift. The ask is to take some of it from somewhere that does not leave you flat afterwards.

Put that way most people will engage, because it is not a demand to become a calmer sort of person. Cold water, music that actually moves you,…

Five minutesScreens and attentionCBTQur’an 62:10One line of research

Who pays the bill does give a household some say. That argument weakens every year a child gets older, and it runs out entirely once they are an adult sitting in front of you asking for help.

With a sixteen year old at home on the family plan, parents setting terms is reasonable and worth saying out loud. With an adult, the same move…

Five minutesScreens and attentionADHD skillsQur’an 28:77One line of research

Screens are easy to start and have no natural end. So the part worth planning is not the getting on, it is the getting off.

Decide in advance what happens at the finish, and make sure something appealing is waiting on the other side. A timer that only tells you to stop…

Five minutesScreens and attentionADHD skillsQur’an 6:68One line of research

Tell someone their phone is wrecking their sleep and you have handed them something to argue with. Ask instead what they notice on the mornings after a late scroll, and let them say it.

This is the difference between a conclusion arriving from outside and one a person reaches themselves, which they then have to take seriously because…

Five minutesScreens and attentionADHD skillsQur’an 17:36One line of research

There is more about focus, starting, and adhd than the practices: the focus, starting, and adhd area has the themes and the courses too.

What you are on there for matters more than how long you are on. Scrolling to keep up with people you love is a different activity from posting and then watching to see who approved.

Use aimed at status, at likes, at managing how you come across tends to sit alongside feeling worse. Use aimed at staying in touch and sharing what…

Five minutesScreens and attentionADHD skillsQur’an 57:20One line of research

Online you can draft, delete, reply an hour later or simply leave. None of that exists in a kitchen, and plenty of people now find real conversation unbearably fast.

So the ordinary friction of talking to someone in person, the pause you fill badly, the thing that comes out wrong, gets read as proof that you are…

Five minutesScreens and attentionADHD skillsQur’an 18:28One line of research

Spend long enough in comment sections and cruelty starts to look like the normal way people speak. It is not. You are reading a very odd sample.

Rudeness online is loud, cheap and rewarded, so it fills the space out of all proportion to how common it is. The trouble is that we generalise.…

Five minutesScreens and attentionADHD skillsQur’an 4:140One line of research

There is a rough benchmark for homework: about ten minutes a night per school year, so a child in their first year does ten minutes and a final year student tops out near two hours.

It helps to have the number before a school meeting, because "this is too much" sounds like an opinion while a benchmark sounds like a standard. Some…

Twenty minutesScreens and attentionMedical and treatmentQur’an 2:286One line of research

A rule that holds in your house and nowhere else is not really a rule. Children locate the unrestricted house within about a week.

So the awkward job is the useful one: a short message to the parents of the two or three friends your child spends most weekends with, agreeing…

Twenty minutesScreens and attentionMedical and treatmentQur’an 4:140One line of research

Sitting with one long unrewarding task has got harder for almost everyone. If you are planning work for yourself, or setting it for someone else, build the variety in rather than hoping for stamina.

In practice that means breaking a long stretch into shorter ones with something marking the end of each, changing what the work looks like part way…

Twenty minutesScreens and attentionADHD skillsQur’an 24:37One line of research

Things posted in ten seconds have got young people excluded from school, and worse. It is worth asking about online conduct in the same routine way you would ask about anything else that could go badly.

Ask what has been posted, what has been sent, what someone would not want read out. Not as an inspection and not as a lecture about permanence, but…

Twenty minutesScreens and attentionCoreQur’an 23:3One line of research

Nobody gets far taking the drink away without asking what the drinking was for. It is the same here. Find out what the scrolling is doing for someone before you start subtracting hours.

It is doing something, or it would not have lasted this long. Company at one in the morning. A way to stop thinking. Somewhere they are good at…

Twenty minutesScreens and attentionCBTQur’an 3:14One line of research

If the phone was giving you company, an evening class in something practical will not cover it. Match what you put in its place to what it was actually providing.

Subtracting an hour and leaving the hour empty is the version that collapses by Thursday. If it was company, the replacement has people in it. If it…

Twenty minutesScreens and attentionCBTQur’an 28:77One line of research

Write down three to five things you actually enjoy, small ones, and do one of them a day. That is the whole instruction.

They have to be yours rather than the ones that sound impressive. Sitting in the garden with tea counts. Ten minutes on the guitar counts. Keep the…

Twenty minutesScreens and attentionCBTQur’an 33:35One line of research

An alarm that marks the end of a session rather than the start. A written list of what these apps give you and what they cost. The phone's own usage figures. An agreement that an hour of scrolling gets matched with an hour of something else. Pick whichever you would actually do.

The choosing is part of why any of it works. A limit handed down gets tested and beaten, while one somebody picked themselves tends to survive a bad…

Twenty minutesScreens and attentionCBTQur’an 17:110One line of research

Most parents setting rules about an app have never scrolled it for ten minutes. The rules are usually reasonable and the picture underneath them is missing.

This is not really about being permissive. If you do not know that the feed is chosen for you, that one worried search brings a fortnight of similar…

Twenty minutesScreens and attentionCBTQur’an 17:36One line of research

Ask your child to show you their feed and explain it to you. You are asking to be taught rather than to inspect, and from the other side those feel nothing like each other.

Something shifts when the young person is the one who knows more. They slow down, they explain who these people are, they tell you which bits are…

Twenty minutesScreens and attentionCBTQur’an 24:31One line of research

Ask two questions and then sit with the difference. How much time on this would you like? And how much do you think is actually good for you?

Almost nobody gives the same answer twice, and the gap between the numbers is more persuasive than anything you could have told them, because they…

Twenty minutesScreens and attentionADHD skillsQur’an 18:46One line of research

For a week, jot down what was going on just before you picked up the phone, what you were thinking while you scrolled, and how you felt when you put it down. Nothing cleverer than that.

What usually surfaces is not that screens are bad but that two or three specific things are: one account, one time of day, one mood you always reach…

Twenty minutesScreens and attentionADHD skillsQur’an 20:131One line of research

One client took two years of steady work to get a single app off her phone. If you are three weeks in and it is still there, you are not doing this wrong.

Change here is slower than nearly everyone expects, including the people helping. Saying so early protects both sides: you do not read a slow month…

LongerScreens and attentionCoreQur’an 31:19One line of research