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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631 practices

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Plenty of people now describe attention that fails, memory that slips and a day sliced into fragments. That description on its own is not ADHD, and it is worth being careful before anyone hands over a label.

The environment is producing a version of these symptoms in people who do not have the condition, and calling that a diagnosis does two things badly.…

Five minutesScreens and attentionADHD skillsQur’an 102:1One line of research

After a long stretch online people are often not fully there. Something faintly hypnotic settles in, and things get said and done that the same person would not say or do in a room.

This is not only teenagers. Adults describe it too: an hour that vanished, a message that reads as though somebody else wrote it, a flatness…

Five minutesScreens and attentionCoreQur’an 96:6One line of research

More hours on social media goes with more anxiety and low mood. That is a reason to aim at fewer hours, a conversation you can actually have, rather than at none, which usually ends the conversation.

Pick a number genuinely below the current one and low enough to notice, then look at what has changed in a fortnight. Sleep and mood are the things…

Five minutesScreens and attentionCoreQur’an 25:67One line of research

Spend long enough online and people start arriving as types rather than as people: brilliant or worthless, with nothing in between. The flattening happens to how you see yourself as well.

Worth naming as something the environment is doing rather than a fact about your character, because what an environment produces can be changed by…

Five minutesScreens and attentionCore

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

Qur’an 18:46

One line of research

Not every app is doing the same thing to you. The ones that tend to hurt have comments underneath, a feed chosen for you, and a number attached to how you did.

One young woman described a picture site as the safe one, because there was nowhere for anyone to reply to her. That is a useful way to sort your own…

Five minutesScreens and attentionCoreQur’an 47:36One line of research

For one week note three things each time: how you felt before you opened it, how it felt while you were in it, and how you feel twenty minutes after putting it down.

Most people find the before and the after are not the same, and that the middle was better than either. Usually one or two apps come out fine and one…

Five minutesScreens and attentionCBTQur’an 3:191One line of research

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

A young person on the sofa with their phone looks like nothing is happening. From the inside it is often the first hour all day that has asked nothing of them.

Both readings are true, and the argument is usually about which one gets said out loud. Naming the second one to a parent takes a surprising amount…

Five minutesScreens and attentionCBTQur’an 2:286One line of research

Before a phone gets taken away, it is worth asking what else goes with it. For a lot of young people the group chat is where their friendships actually live, and losing it leaves them alone at the moment they most need someone.

This is not an argument against limits. It is an argument for knowing what you are cutting. If the same device carries the friendships, the homework…

Five minutesScreens and attentionCBTQur’an 25:67One line of research

A screen is a privilege, not something a person is owed. Food, clothes, a warm home, medical care, school, being loved: those are owed, and a phone is not on that list.

Saying this plainly gives a household something firmer than mood to stand on when limits are set. It also keeps two things apart. The care and the…

Five minutesScreens and attentionADHD skillsQur’an 7:31One 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 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

A whole evening can go into recording an evening. It is worth asking, with no scolding in it, whether you were there for the thing you now have a photograph of.

This lands better than a rule about hours, because it is about something you would miss rather than something you are doing wrong. Try leaving the…

Twenty minutesScreens and attentionCoreQur’an 28:77One 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