Time management with ADHD

Time can be a tricky thing for those of us with ADHD. One day, a task feels like it’s taken hours, and you check the clock—five minutes have passed. The next day, you swear something took only two seconds, but surprise—it’s been a solid five minutes again.

This is time blindness—the experience of not really feeling how time passes. Add in our tendency to think we need to accomplish all our goals perfectly and immediately, and it’s a recipe for frustration. Sound familiar? (Yeah, me too.)

As an ADHD coach, I help my clients tackle these challenges and find realistic ways to manage their time. Let’s dive into some of the biggest time management struggles and how you can work with time—rather than against it.

⏰ Time management challenges in ADHD

1. Time Blindness

Time blindness is when we struggle to feel how time passes or estimate how long something will take. Most of the time, we underestimate the time we need. Other times, a task seems so big, we avoid it because we feel like it will take forever. (Raise your hand if this feels like your daily life 🙋‍♂️.)

• What Helps: Use visual timers—ones where the color fades away as time passes. This can build awareness of how long tasks really take. You can also set alarms during routines to remind you how much time you have left. I used to set alarms every 15 minutes just to keep myself from being late—now I’ve got a 15-minute morning routine thanks to this method.

2. All-or-Nothing Thinking

Ever feel like you need to do everything perfectly or there’s no point? That’s all-or-nothing thinking, and it leads to a whole lot of overwhelm and procrastination. Instead of starting a task, you end up doom-scrolling, feeling bad, and then wondering why you didn’t just start in the first place. Sound familiar?

• What Helps: Start by setting 2-3 realistic goals for the day. Focus on those must-do tasks and avoid the temptation to overload yourself. By breaking things down into smaller steps, it feels more doable—and you’re less likely to get stuck.

3. Unrealistic Expectations

We tend to overestimate what we can get done in a day, setting ourselves up for frustration. You might think you can work perfectly through your to-do list, but when things go off track (as they often do), you end up feeling defeated.

• What Helps: Set small, realistic goals. Choose 2-3 absolutes for the day, and give yourself permission to let the rest wait. Trust me, you’ll get more done over time by learning to pace yourself. Working with a coach can also help you find balance and stay realistic.

🛠️Simple time management strategies for ADHD

1. Time Blocking with Wiggle Room

Trying to schedule every single task down to the minute is overwhelming and often backfires. We’re not great at estimating time, so packing the day with tasks just leads to moving everything around when they take longer than expected. (Fun, right?)

• What Helps: Block out general task categories (like work, house chores, or self-care) rather than specific tasks. Then, work off a list for that block of time.
• Example: If you block time for housework, create a to-do list for that time frame, and see how much you can get done. Add some urgency by turning it into a challenge and try to beat your time.

2. Beat the Clock

Once you start tracking how long tasks actually take, you’ll begin to develop better time awareness. The fun part? You can turn it into a game by trying to “beat the clock.”

• What Helps: Track your time and challenge yourself to finish tasks faster.
• Example: If cleaning the kitchen takes 20 minutes, see if you can get it done in 15 next time. It’s a small tweak, but it makes routine tasks feel more interesting and helps sharpen your sense of time.

3. Breaks for Dopamine Boosts

Not scheduling breaks is a mistake a lot of ADHDers make. Our brains need dopamine, and breaks give us that hit. But when we don’t plan for them, we end up either burning out or procrastinating for too long.

• What Helps: Create a "dopamine menu"—a list of things that give you a quick boost, like a 5-minute walk, your favorite snack, or even playing with your dog. Use them between time blocks or during Pomodoro sprints (25 minutes on, 5-minute break).
• Example: It might seem counterintuitive, but taking regular breaks will help you feel refreshed and more productive.

🕳️ Overcoming Common Pitfalls

• Pitfall: Trying to schedule every single task into time blocks.
  • Fix: Block out general categories and work from a list. Avoid cramming your day full of specific tasks that might not fit.
• Pitfall: Forgetting to schedule breaks.
  • Fix: Use your dopamine menu to stay motivated, and give your brain the little boost it needs throughout the day.

🤝Working with your brain

Time management with ADHD can feel overwhelming, but it’s all about working with your brain, not against it. By breaking things down into smaller, manageable tasks, learning how long things really take, and building in breaks, you’ll find it easier to stay on track.

Remember: You don’t have to do it all today. Start with one strategy, and build from there. And if you just can’t seem to figure out the right tool or strategy (or just can’t seem to make yourself use it), ADHD coaching might be a good next step.

Try one of these strategies today and let us know how it goes!

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