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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.
Eat a meal with your other hand. Wear your watch on the wrong wrist for a week. Use a fork where you would normally use a spoon. These are cheap rehearsals of the only skill that matters here.
None of them has anything to do with anger, which is precisely why they work: you get to practise noticing and choosing while nothing is at stake and…
When the watch on the wrong wrist keeps bothering you, the honest answer is: good. The bother is what is doing the work, so there is nothing here to fix.
Most people quietly drop these practices at the exact moment they start working, because the irritation reads as a sign that something has gone…
Put your small interruption right before the moment you already know is hard. If it is the drive home, do it as you get into the car.
Anger tends to be patterned rather than random: the same commute, the same meeting, the same hour of the evening, the same name coming up on the…
Treat this as playing a trick on your own mind rather than as another rule to obey. Confusing yourself on purpose is allowed to be funny.
Anger work arrives with a lot of moralising attached, and most people have had their fill of being told what sort of person to be. A lighter framing…
Looking for a whole subject rather than a single practice? Start from the nine areas.
Your body gets up in the morning and your mind often does not. Half a day can go by in a sort of waking dream, and whatever meets you in it gets the sleepwalker's answer.
So make waking the moment you decide something, before the day has handed you anything to react to. Thirty seconds on the edge of the bed will do:…