Set My Next Time Cue

Set My Next Time Cue

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TIME

TIME

Wait… where did the last hour go?!

Wait… where did the last hour go?!

Wait… where did the last hour go?!

Wait… where did the last hour go?!

Due to hyper-attention, when locked on something of high interest, ADHD brains can make passing time very hard to monitor.

Due to hyper-attention, when locked on something of high interest, ADHD brains can make passing time very hard to monitor.

Due to hyper-attention, when locked on something of high interest, ADHD brains can make passing time very hard to monitor.

Due to hyper-attention, when locked on something of high interest, ADHD brains can make passing time very hard to monitor.

Set My Next Time Cue

Set My Next Time Cue

Help Me Choose A Reminder

Help Me Choose A Reminder

Do this with me

1

1

1

Check the actual time

Check the actual time

Pause and look at a clock before deciding what to do next.

2

2

2

Set an alarm for the next transition

Set an alarm for the next transition

Use an external cue to mark when the current activity needs to end.

3

3

3

Put a visible clock or timer in view

Put a visible clock or timer in view

Keep time visible rather than relying on an internal estimate.

Quick PowerUp support video for you

A quick time check reset

A quick time check reset

Understand what's happening

Why did the hour disappear?

Why did the hour disappear?

Due to hyper-attention, when locked on something of high interest, ADHD brains can make passing time very hard to monitor.

Absorbed attention may block awareness of passing time, and internal time tracking may be unreliable.

What helps?

  • Agree on alarms before the activity begins.

  • Give neutral time updates.

  • Pair the reminder with the next action.

Helping someone else start

Try saying

Try saying

“Let’s check the actual time and agree on one alarm before this activity begins. The reminder is support — not nagging.”

What helps

What helps

  • Agree on alarms before the activity begins.

  • Give neutral time updates.

  • Pair the reminder with the next action.

Avoid

Avoid

  • Assuming time is being tracked internally.

  • Using reminders without naming the next action.

  • Treating a time cue as nagging.

Still stuck?

Check the actual time

Check the actual time

Look at a visible clock before choosing the next action.

Set a transition alarm

Set a transition alarm

Set one neutral cue for the next transition.

Pair it with the action

Pair it with the action

Name exactly what happens when the reminder goes off.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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