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Do this with me
Pause the task that is holding you before time slips further.
Move through shoes, keys, and door — one visible transition at a time.
Send the message now so the plan can adjust without extra pressure.
Quick PowerUp support video for you
Understand what's happening
ADHD can make duration and transition time hard to estimate. Getting ready and leaving often take longer than they feel.
Underestimating preparation time and delaying the final minute can lead to rushing or arriving late. A clear leave cue can help.
What helps?
Say, “Start leaving now.”
Give one anchor: “Shoes on by 2:40.”
Save problem-solving for later.
Helping someone else start
“Start leaving now. Let’s use one anchor: shoes on by 2:40. We can save the problem-solving for later.”
Say, “Start leaving now.”
Give one anchor: “Shoes on by 2:40.”
Save problem-solving for later.
Adding another task before leaving.
Treating lateness as a moral failure.
Trying to solve the whole schedule at the door.
Still stuck?
Put on shoes, pick up keys, and head for the door before returning to anything else.
Choose one visible cue, such as “Shoes on by 2:40.”
If you will be late, message ahead now and keep moving.
When additional help may be useful
ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.
Back to ADHD PowerUp Cards