Ten one-minute CBT skills for ADHD

Cognitive behavioural therapy (CBT) programs for adult ADHD teach practical skills for planning, starting, focusing, and handling the thoughts that get in the way. Nuri turns ten of them into one-minute moments, offered right when they help.

The skills

Make it smallerProcrastinationWhen you can't start. Big tasks stall because the first move isn't clear. Breaking it down and deciding exactly when you'll do the first step makes starting automatic.Time checkTime estimationWhen something takes longer. Most people guess short, and ADHD makes time harder to feel. Checking your guess against what really happened makes the next plan fit you.Prioritize A, B, CPrioritizingWhen there's too much today. Sorting into A (must happen today), B (could), and C (can wait) means today holds only what matters.Fresh startCognitive restructuringAfter a hard day. Thoughts like “I ruined everything” feel true but usually aren't. Checking them makes it easier to start again.Wrap up and switchOrganizing timeBefore an event. Switching tasks is hard. A short, planned wrap-up makes it easier to stop and leave on time.Work in chunksDistractibilityWhen it feels too big to focus on. Working in pieces about as long as you can usually focus, with short breaks, gets more done than fighting for a long stretch.Earn a rewardReinforcementWhen it's dull and nothing pulls you in. Effort that pays off gets easier to repeat. A small reward right after a chunk gives your brain a reason to start.Catch the thoughtThinking trapsWhen a harsh thought gets in the way. Unhelpful thoughts follow common patterns. Spotting the pattern and finding a more balanced thought takes away some of its pull.Good enough is donePerfectionismWhen it has to be perfect. Perfectionism is a thought pattern, not a standard. Deciding what “done” looks like first stops a task from growing forever.Park the distractionDistractibility delayWhen something pops into your head mid-task. Acting on every thought that pops up breaks focus. Writing it down keeps it safe, so you can go back to what you were doing.

Where these skills come from

Each skill maps to a module from established CBT programs for adults with ADHD, which cover organizing and planning, prioritizing, time estimation, procrastination, distractibility, rewards, and working with unhelpful thoughts. Nuri keeps the practical core of each one: a few short steps you can do in about a minute.

How Nuri offers them

You don’t have to remember any of this. When you can’t start, Nuri offers Make it smaller. When a block runs long, it offers Time check. After a hard day, Fresh start. Three skills are free, and Nuri Pro includes all ten.

These are everyday self-help skills, not therapy, and they don’t replace care from a professional. If you’re in crisis, call or text 988 in the US, or your local emergency number.

The skills

Where these skills come from

How Nuri offers them

Try the planner that bends.