ADHD Time Blindness: The 5-Minute Reset (Then Start in 10 Minutes)
If you regularly think “I’ll just do this for a second” and suddenly it’s 2 hours later, you’re not lazy—you’re dealing with time blindness.
This post gives you a simple loop:
- reset your nervous system,
- pick the next 10 minutes,
- start immediately on the Free Session Canvas.
What time blindness feels like
Common patterns:
- You underestimate how long things take
- You lose track during transitions (starting/stopping)
- You can’t “feel” time passing until it’s too late
The 5-minute reset (do it now)
1) Ground your brain (60–90 seconds)
Use this sensory reset to stop spirals and return to the present.
2) Choose the next 10 minutes (30 seconds)
Don’t plan the whole task. Choose one tiny outcome you can finish in 10 minutes.
Examples:
- Open the doc and write the first ugly paragraph
- Collect the 3 links you need
- List the next 5 steps as bullets
3) Park distractions (30 seconds)
When your brain throws random tasks at you, don’t fight them—capture them.
4) Optional: box breathing (60 seconds)
If you feel physically tense, reset your breathing before you start.
5) Start on the Free Session Canvas (now)
Open your Free Session Canvas (no timer, no phases) and begin the 10-minute micro-sprint.
/free-session
Tiny rules that make this work
- If it’s not doable in 10 minutes, it’s not the next step.
- Write distractions once, then return.
- After 10 minutes, decide: continue or take a 2–5 minute break.
Next step
If you want a guided 3-phase ritual instead of a freeform canvas:
/session