⏳ Time

Guess, then ×1.5

Your time estimate is probably too short. Plan for one and a half times it.

Tiny version

Next task: guess the minutes, multiply by 1.5, and plan with that.

Start a 5-min timer

Good for

  • Planning your day
  • Saying yes to things
  • Always running behind

Why it helps

Underestimating time is very common with ADHD. A fixed buffer is easier than trying to estimate better in the moment.

The full version

  1. Guess how long the task will take.

  2. Multiply by 1.5 and put that in your plan.

  3. Afterwards, check how long it really took.

  4. Notice your pattern and adjust the multiplier.

If this doesn’t click, try

All skills →
Make time visible Use a timer you can see shrinking, not one you have to check. ⏳ Time Count back from “out the door” Work backwards from when you must leave, and set a labelled alarm. ⏳ Time Good enough is finished Decide what “done” looks like before you start. 🌊 Feelings