Perceiving & Managing Time

What's the deal with

and ADHD?

Difficulty with perceiving and managing time, often referred to as "time blindness," is a common symptom of ADHD. This not only includes struggling to accurately estimate how long tasks will take, but can also make things like planning for future events and adhering to schedules difficult. Time management issues can affect individuals with ADHD at any age and can significantly impact daily life, work, and relationships.

“Time horizons—the point at which events are close enough to begin to feel real—tend to be much shorter for those with ADHD. For many of us, projects, tasks, and events exist either “now” or “not now”—and anything “not now” can feel as if it doesn’t exist at all.” — Jessica McCabe, How to ADHD: An Insider's Guide to Working with Your Brain

What it looks like:

Time perception and management challenges can manifest in various ways. Some common examples include:

Consistently underestimating how long tasks will take
Consistently overestimating how long tasks will take
Frequent lateness to appointments or events
Difficulty planning ahead for future deadlines or events
Struggling to delay gratification
Procrastination, often followed by last-minute rushes
Losing track of time while engaged in activities
Taking longer to transition between tasks
Difficulty breaking down long-term projects into manageable steps
Feeling overwhelmed by time-related demands
Inconsistent performance in time-sensitive situations

These experiences aren’t always caused by time blindness; for example, overwhelm may be caused by emotional dysregulation, decision-making, or other ADHD symptoms and challenges.

The science:

Researchers have identified several factors that may contribute to time perception and management difficulties in ADHD.

Executive function deficits:
- The prefrontal cortex, a part of the brain responsible for executive functions, is often underactive in individuals with ADHD.
- This can affect working memory, which is crucial for holding time-related information and planning.
- It also impacts cognitive flexibility, making it harder to adjust plans or estimate time accurately.
Dopamine deficiency:
- Dopamine is a brain chemical that plays a role in many mental and physical processes in the body, including time perception.
- The dopamine deficiency often seen in ADHD can affect the brain's "internal clock," making it harder to gauge the passage of time accurately.
Altered brain connectivity:
- Studies have shown differences in connectivity between brain regions involved in time perception in individuals with ADHD.
- This may contribute to difficulties in synchronizing internal time perception with external time cues.

These neurological differences can explain why individuals with ADHD often struggle with time-related tasks and may experience time differently from others.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8293837/

https://pubmed.ncbi.nlm.nih.gov/9276836/

https://pubmed.ncbi.nlm.nih.gov/12030598/

https://pubmed.ncbi.nlm.nih.gov/21490173/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610226/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3055517/

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What you can do:

Improving time perception and management skills starts with recognizing your specific challenges. Consider the following questions:

In what situations do you most often lose track of time?
- Keep a log of situations where you encounter time-related challenges (ex: late to work, spending more time than intended on a task).
What types of tasks do you tend to underestimate or overestimate in terms of duration?
- Time yourself doing these tasks. Keep a record of how long it takes you to complete them.
How does your environment affect your time management?
- Eliminate distractions or work from other locations

Once you've identified your patterns, you can implement targeted strategies:

Use visual timers: Timers that show time elapsing (like sand timers or digital clocks with shrinking bars) can help make time more tangible.
Break tasks into smaller chunks: Use the Pomodoro Technique or similar methods to work in focused bursts with regular breaks.
Create routines and rituals: Establishing consistent daily routines can help anchor your perception of time.
Utilize external reminders: Set multiple alarms or use apps that send notifications to keep you on track.
Overestimate time needs: When planning, add extra time to your estimates to account for unexpected delays.
Practice mindfulness: Regular mindfulness exercises can improve your awareness of the present moment and help calibrate your time perception.
Use time-tracking apps: Logging how you spend your time can increase awareness and help you make more accurate estimates in the future.
Implement the "What's next?" strategy: Always have a clear idea of what task or activity comes next to reduce transition difficulties.
Create a time budget: Similar to a financial budget, allocate your time intentionally for various activities throughout the week.
Seek accountability: Partner with a friend, family member, or coach who can help keep you on track with time-related goals.

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Go deeper:

What Is Time Blindness?

How to Transition Between Work and Home Time

How to Break Down Projects Into Tasks

Does the Pomodoro Method Work for ADHD?

How To Stop ADHD Doomscrolling

Does Mindfulness REALLY Help With ADHD?

Best Mindfulness Hacks for ADHD Adults

Best Mindfulness Resources: ADHD Coach Favorites

https://www.additudemag.com/wasting-time-adhd-and-time-perception/

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Lateness

Procrastination

Rejection Sensitivity (RSD)

Planning

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