Focus Timer
A gentle timer with Nori by your side
Let's focus. I'm right here.
Quick version · TL;DR
- •Short timers (5 min) work because they don't feel threatening
- •Starting is the hardest part - timers break the paralysis
- •The timer is permission to start AND permission to stop
- •Use shorter times on hard days, longer when you're in flow
Why Short Timers Work for ADHD
Here's a secret about focus: your brain doesn't need to concentrate for hours. It needs to concentrate for right now.
The 5-minute timer works because it's small enough to not feel threatening. Your brain hears "5 minutes" and thinks "I can do that." It doesn't trigger the same resistance as "work on this until it's done."
Note
The Science Behind Short Focus Sessions
Your brain has two systems fighting for control: the prefrontal cortex (planning, focus, decisions) and the limbic system (emotions, impulses, immediate rewards).
For ADHD brains, the limbic system often wins. It wants dopamine now, not later. It sees a boring task and says "absolutely not."
Lower activation energy
Starting is the hardest part. A 5-minute commitment feels manageable. Once in motion, continuing is easier than stopping.
Create artificial urgency
ADHD brains respond to urgency. A ticking timer adds just enough pressure to engage focus without triggering anxiety.
Provide clear endpoints
Open-ended tasks are overwhelming. "Work on the report for 15 minutes" has a finish line that "work on the report" doesn't.
Build momentum
Every completed timer is a win. Your brain gets a dopamine hit. String a few together and you've built actual momentum.
How to Use a Timer When You Can't Focus
Start smaller than you think
Can't do 5 minutes? Try 2. Or 1. The goal isn't the duration. It's breaking the paralysis of not starting.
Pick the tiniest version of the task
Don't think "write the email." Think "open the email draft." The timer isn't about finishing. It's about starting.
Remove friction before you start
Close extra tabs. Put your phone in another room. The fewer obstacles between you and the task, the better.
Use the timer as permission to stop
When it ends, you're allowed to stop. No guilt. You did what you said you'd do. Want to keep going? Great. If not, that's fine too.
Try body doubling
Which Timer Length to Use
Not every task needs the same timer. Here's a guide:
Just Start
Use when completely stuck. The goal is pure initiation. Opening the document. Writing one sentence.
Focus Sprint
Tasks that need engagement but feel overwhelming. Long enough for progress, short enough to stay focused.
Flow State
Works well once you're warmed up. Good for deep work when you have the energy. Follow with a break.
Deep Work
Only use when you're already in flow. Don't start here. Build up to it on high-energy days.
The best timer length is the one you'll actually use. If 25 minutes feels too long today, use 5. There's no wrong answer.
Common Timer Mistakes
Setting timers too long. Starting with 45-minute sessions when you can barely focus for 5. This sets you up to fail. Start shorter than you think you need.
Ignoring breaks. Breaks aren't optional. Your brain needs recovery time. Skip breaks and you'll burn out faster.
Using timers for everything. Some tasks don't need timers. Creative work, conversations, relaxation. Timers are tools for specific situations, not a lifestyle.
Be kind to yourself
Making Your Timer Practice Stick
Pair it with something pleasant. Work next to a window. Light a candle. Have your favorite drink nearby. Small comforts make the timer feel less like punishment.
Track sessions gently. Seeing completed sessions add up can motivate. But don't turn it into a streak. That adds pressure, not support.
Experiment with sounds. Some need silence. Others focus better with lo-fi or brown noise. Harsh alarms can be jarring. Gentle chimes work better for many ADHD brains.
Celebrate completing timers. Finished a session? That's worth acknowledging. Not over-the-top praise. Just a simple "nice" to yourself. Your brain learns that focus leads to good feelings.
❓Frequently Asked Questions
✨ One Tiny Thing
You don't need to overhaul your productivity system. You don't need to commit to working in timed blocks forever.
Just try one timer today. Five minutes on something you've been avoiding.
Set it. Start. See what happens. If it helps, you have a new tool. If not, no harm done. That's it. That's the whole thing.
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