The aforementioned interval timer is a great tool. But it depends on how you use it. As its essence, it is an external reminder to be mindful of the passage of time. Whether you are distracted or hyper focused, the right interval timer, used correctly will help you to not get lost and to continue to move through your day with purpose.
Interval timers are, just like it sounds, timers that go off at a regular interval. There are plenty of free options to download on your phone. Or you can get a freestanding one. The freestanding ones are great for kids. I’ve used this one with my kids. Ideally, your interval timer/app should be easy to set, have a chime that is not so intrusive that it totally derails you if you are on task, but loud enough to get your attention if you are off task. This is important because we want to notice the timer, no matter what the situation is, but we don’t want it to be disruptive or annoying. (But don’t blame the timer if you find time itself annoying.) If you are using an app, make sure the timer doesn’t stop when you phone screen sleeps. When searching for apps, it may help to look for HIIT (high intensity interval training – workout apps) or meditation timers. They are all basically the same thing.
BUT DO NOT USE A KITCHEN TIMER. Forcing yourself to stop what you are doing to reset a timer every few minutes is my idea of hell. Not so helpful.
This is where I shock you. Set the timer for six minutes intervals. I’m sure you think that is way too short and weirdly specific. But it’s not. Think about this: Let’s say your morning routine is an hour. If you set a timer for an hour, it is pass/fail. Either you are ready to go or not. Even at a half hour, you aren’t getting meaningful information throughout the time that is that hour to help you best utilize it. But if you set an interval timer for six minutes, you get reminded nine times to stay on task or adjust your expectations before the final ding that says it’s time to go. Also, six minutes has a wonderful combination of not being a round number, yet still being a meaningful building block of time. It isn’t a round number that we use as a short had to the point that it loses meaning, like five minute. Five minutes could mean anything they way we commonly use it. But, it is exactly 1/10th of an hour.
For younger kids, experiment based on age and attention. I found my kids needed two minutes in the mornings when they were young. Annoying for me. Helpful for them. Just pick a time that works for them and stick with it. This will facilitate the learning of time.
Use it for large chunks of your day. Use it everyday. Consider using it at home and a work. We can get distracted anywhere… by anything!