Earn a reward: a one-minute CBT skill for ADHD
When 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.
How to do it
- Pick a small reward you'd look forward to.
- Do one chunk of the task first.
- Take the reward only after, so finishing is what pays off.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Earn a reward is drawn from the Reinforcement: rewards after effort 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 it's dull and nothing pulls you in, Nuri can offer Earn a reward 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
- Catch the thought: when a harsh thought gets in the way.
- Good enough is done: when it has to be perfect.
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.