A Timer That Helps
You Land the Next Task
Three gentle warnings before every task switch. No sudden stops. A 60-second landing window. Built for ADHD transitions.
What is a transition timer?
A transition timer includes graduated warnings before its end rather than a single alarm at zero. Standard timers give one signal — a jarring interrupt at the worst possible moment. Soft Landing gives three preparatory cues (5 minutes, 2 minutes, 30 seconds) so your nervous system can begin disengaging before the switch is required. The subsequent 60-second landing window names the next task explicitly, bridging the gap between stopping and starting. This is the 5-2-30 method — Hivework's coined transition framework for ADHD and AuDHD adults.
Why ADHD brains struggle with task switching
ADHD impairs cognitive flexibility — the executive function that enables smooth transitions between contexts. When a task ends abruptly, the ADHD brain is asked to simultaneously stop current processing, disengage emotionally, orient to a new context, and initiate action — all at once, with no preparation. Unsurprisingly, this produces avoidance, friction, and the familiar “just five more minutes” loop. Graduated warnings allow each of these sub-transitions to begin before the previous one is complete.
The 5-2-30 method
The Hivework 5-2-30 Transition Framework
The 5-2-30 method provides three graduated cues before every task end: a 5-minute warning to begin wrapping up; a 2-minute warning to finish the current action; and a 30-second warning to save and breathe. A 60-second landing window then names the next task explicitly, allowing your brain to begin orienting before being asked to fully switch.
How to use Soft Landing
- 1
Name what you're doing now
Be specific — 'Writing report intro' rather than 'work'. Specificity helps you re-enter after the transition.
- 2
Name what's next
This is the key field. Naming the next task before you start creates a mental bridge that reduces the initiation cost at the end.
- 3
Choose your duration
15 minutes for admin, 25 for focused work, 45–90 for deep work. Match duration to cognitive load.
- 4
Work through the warnings
At 5 minutes, start wrapping up. At 2 minutes, finish your sentence. At 30 seconds, save everything.
- 5
Use the landing window
During the 60-second landing, look at the next task name. Take one breath. Then begin immediately.
Soft Landing vs alarm timer vs Pomodoro
| Tool | Warnings | Transition Support | ADHD Fit |
|---|---|---|---|
| Soft Landing (5-2-30) | 5min, 2min, 30sec + landing | Named next task, landing window | ★★★★★ |
| Honey Timer | Visual colour shift only | Colour cues only | ★★★★☆ |
| Pomodoro (25/5) | Single alarm | Fixed break structure | ★★★☆☆ |
| Phone alarm | Single alarm | None | ★★☆☆☆ |
Frequently asked questions
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