Time check: a one-minute CBT skill for ADHD
When 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.
How to do it
- Compare your guess with how long it's really taking, without judging it.
- Choose: add time, wrap up soon, or move the rest to Later.
- Next time, multiply your guess by your own number. Nuri does this for you.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Time check is drawn from the Time estimation 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 takes longer, Nuri can offer Time check 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
- Prioritize A, B, C: when there's too much today.
- Fresh start: after a hard day.
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.