Wrap up and switch: a one-minute CBT skill for ADHD
Before an event. Switching tasks is hard. A short, planned wrap-up makes it easier to stop and leave on time.
How to do it
- Write one line on where you stopped, so it's easy to come back.
- Save, close, stand up.
- Check what you need for the next thing, then go.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Wrap up and switch is drawn from the Organizing your time 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
Before an event, Nuri can offer Wrap up and switch 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
- Work in chunks: when it feels too big to focus on.
- Earn a reward: when it's dull and nothing pulls you in.
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.