Park the distraction: a one-minute CBT skill for ADHD
When 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.
How to do it
- Something pops up mid-task? Don't act on it yet.
- Write it down so it's safe. Nuri puts it in Later.
- Go back to what you were doing. Look at the list when you're done.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Park the distraction is drawn from the Distractibility delay 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 something pops into your head mid-task, Nuri can offer Park the distraction 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
- Make it smaller: when you can't start.
- Time check: when something takes longer.
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.