I have a repeating alarm but tapping it does not work for me. For exactly the reason you say, I just go back to what I was doing.
I need to stop what I’m doing as soon as it goes off. I mean actually stand up / walk around the room and check WHY it’s gone off.
Then I have to start getting ready for the schedules event EVEN THOUGH I know it’s far too early and I’ve got loads of time to just continue doing what I’m doing.
I can’t go on saying
” oh I’m a terrible judge of time “ and then go on making instant , split second judgements about “ do I have enough time “ and then being surprised that I’m wrong.
So I don’t rely on some magic interval sense of time ( that everyone with AHDH seems to think that NT have but very few actually people do ) .
I rely on the systems and routines that I have set up.
So I’ve timed myself for how long it takes me to get up, showered, dressed etc for work. I’ve timed it for fastest possible, average and relaxed. So if I know that my average is 30 mins and when in stressed it takes 40mins, I need to leave a MINIMUM of 40 mins to do that.
Otherwise I will be late.
There’s no point in hoping that I will be FASTER on a busy day, because I won’t. There’s no point in hoping that the bus / train will be late , the traffic will be clear or my boss will happily keep the everyone waiting for me.
There’s no point in moaning that everyone else in office can do it in 10 mins and that my brother can do it in 5 mins. Or indeed being grateful that it only takes me 40 mins because it takes some people with other disabilities 3 hours .
So I need to plan my life around that 40 mins. Or do other things to set up a new routine, such as showering at night.
There's no point in me adding other tasks into that 40 mins, such as checking my email, choosing what to wear, loading the dishwasher. They are EXTRA tasks that need their own time. Because I can’t multi task.
I also need to built in contingency time and plan to be early. Because I’m shit at judging time.
Does this make sense? I’m shifting my reliance from somethings I’m bad at
( guessing time and making split second judgements under pressure ) to something I CAN do ( planning by using a pen, paper and the internet when I’m NOT under pressure ).