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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Time speeds up inside something absorbing and crawls inside something dull, and for many people with ADHD that swing is much wider. Which means your sense of time is least reliable exactly where you need it most.
Two things follow. When the task is dull, expect your sense of how long you have been at it to fall well short of the truth, so use a timer instead…
A clock with hands shows you how much is left. A number only tells you where you are, which is why the hour can vanish while you keep checking it.
Try one on the wall where you work, or the sort that shows a shrinking coloured wedge for the time remaining. What you want is to see the deadline…
If you will not look at clocks, let something tell you instead. A watch or phone that buzzes every fifteen minutes, or on the hour, rebuilds a rough sense of how long you have been at this.
Start with a gentle interval, a quarter of an hour or half an hour, and treat it as a question rather than an alarm: what am I doing, and is this…
Reading the time off a clock does nothing on its own. The useful bit is the question straight after it: where was I meant to be by now, and how much is left.
Try adding one sentence to every glance. It is twenty past two, so I have forty minutes and I am about halfway. Said out loud it sounds laborious,…
Keep one short question and use it everywhere: is this what I should be doing right now. Nothing clever, just the same words often enough that they turn up on their own.
Looking for a whole subject rather than a single practice? Start from the nine areas.
The value is in it being fixed. An intention to monitor yourself is far too vague to survive a busy afternoon, whereas a set phrase can be triggered…