Work in chunks: a one-minute CBT skill for ADHD
When 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.
How to do it
- Set a timer for about as long as you can usually focus. Start with 10 minutes.
- Work until it ends, then take a 2-minute break.
- Do another chunk or stop. Every finished chunk counts.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Work in chunks is drawn from the Distractibility: attention-span chunks 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 feels too big to focus on, Nuri can offer Work in chunks 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
- Earn a reward: when it's dull and nothing pulls you in.
- Catch the thought: when a harsh thought gets in the way.
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.