Practise

Guided techniques

Free — no account needed to read

Each technique explains what it is, why it may help, when to reach for it, the steps, and an honest note on the evidence — including who it may not suit.

Breathing

• Slow breathing — (2–5 min · Moderate evidence)
• Box breathing — (2–4 min · Practical evidence)
• The double-inhale sigh — (1–5 min · Emerging evidence)

Mindfulness

• Mindful attention to the breath — (5–10 min · Moderate evidence)
• Body scan — (8–10 min · Moderate evidence)
• STOP: a one-minute pause — (1 min · Practical evidence)
• Urge surfing — (3–5 min · Emerging evidence)

Calming the body

• 5-4-3-2-1 grounding — (2–5 min · Practical evidence)
• Progressive muscle relaxation — (10–15 min · Moderate evidence)

Working with feelings

• Name the feeling — (2 min · Emerging evidence)
• Self-compassion break — (3 min · Moderate evidence)
• Expressive writing — (15 min · Moderate evidence)
• Talk to yourself by name — (2–3 min · Emerging evidence)

Thought work

• Thought record — (10 min · Strong evidence)
• Fact or story? — (3–5 min · Practical evidence)
• Worry time — (15 min · Moderate evidence)
• Best, worst, most likely — (5 min · Practical evidence)

Getting started

• Plan one small meaningful activity — (10 min · Strong evidence)
• The two-minute start — (2 min · Practical evidence)
• Find the next physical action — (3 min · Practical evidence)
• If–then plan — (2 min · Strong evidence)
• Temptation bundle — (2 min · Emerging evidence)
• Six-step problem solving — (10–15 min · Moderate evidence)

Focus

• Focus session — (10–25 min · Practical evidence)
• Attention reset — (3–5 min · Practical evidence)
• Clear one distraction — (2 min · Practical evidence)

Digital life

• Notification audit — (10 min · Emerging evidence)
• Add friction to your phone — (5 min · Emerging evidence)
• Digital sunset — (30–60 min before bed · Emerging evidence)
• Replace the scroll — (2 min · Practical evidence)

Sleep practices

• Evening wind-down — (20–30 min · Moderate evidence)
• If you can’t sleep, get up — (As needed · Strong evidence)
• Morning light — (10 min · Moderate evidence)
• Bedtime to-do download — (5 min · Emerging evidence)

Movement

• Movement break — (3–5 min · Moderate evidence)
• Brisk walk — (10–20 min · Strong evidence)
• Five-minute mobility — (5 min · Practical evidence)
• Bodyweight strength starter — (10–15 min · Strong evidence)

Connection

• Reach out to one person — (5 min · Moderate evidence)
• Listen fully — (10 min · Practical evidence)
• An assertive request — (5 min · Practical evidence)

Reflection

• Three good things — (3–5 min · Moderate evidence)
• Values check — (10 min · Moderate evidence)
• Weekly health review — (15 min · Practical evidence)