Catch the thought: a one-minute CBT skill for ADHD
When 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.
How to do it
- Write the thought down, and how it makes you feel.
- Name the trap: all-or-nothing, catastrophizing, mind-reading, or harsh self-talk.
- Write a more balanced thought, then pick one small next step.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Catch the thought is drawn from the Cognitive restructuring: thinking traps part of cognitive behavioural therapy (CBT) programs for adults with ADHD. Those programs teach practical skills in short, repeatable steps; this is the practical core of one of them.
How Nuri offers it
When a harsh thought gets in the way, Nuri can offer Catch the thought right in the moment, with the steps on screen and the plan adjusted for you. It’s included with Nuri Pro, alongside all ten skills.
Related skills
- Good enough is done: when it has to be perfect.
- Park the distraction: when something pops into your head mid-task.
See all ten skills, or read about time blindness.
This is an everyday self-help skill, not therapy, and it doesn’t replace care from a professional. If you’re in crisis, call or text 988 in the US, or your local emergency number.