For many adults with ADHD, times doesn’t function the same way it seems for others. You may plan your day out carefully, but find yourself running behind. Or you sit down to respond to an email and suddenly it’s been two hours—nothing is finished. This challenge is often referred to as “time blindness”, and it is a very real part of ADHD.
Why Is Time So Slippery With ADHD?
ADHD affects the brain’s executive functions—skills like planning, organization, prioritizing, and self-monitoring. When these symptoms are less efficient, things like estimating how long a task will take or remembering what needs to be done next can feel chaotic. It can be exhausting or constantly feel like you’re playing catch-up or putting out fires.
Tips That Can Make A Difference
- Use Visual or External Reminders: Digital calendars, physical planners, color-coded sticky notes, or task-tracking apps can help create external structure. Try to review them daily and build them into your routine.
- Break Tasks into Mini-Steps: Large or vague tasks (like “clean the house”, or “work on taxes”) often feel overwhelming. Breaking them down into smaller, actionable items makes them feel less intimidating and gives a sense of progress.
- Use Body Doubling: This strategy involves working alongside someone—even virtually—as a way to stay focused. Just having someone present can help anchor attention and reduce procrastination.
- Set Timers and Alarms: Use timers for focused work sessions or to remind yourself to take breaks, transition tasks, or check your schedule.
- Add Buffer Time and Assume Things Will Take Longer: If you thing something will take 10 minutes, budget 20. ADHD brains tend to underestimate time, so padding your schedule helps reduce stress and lateness.
- Design Your Environment For Success: Keep frequently used items visible, reduce clutter in workspaces, and consider organizing by “zones” (a drop zone by the door, a charging station, a quiet corner for focus, etc.)
A mindset shift matters too. It’s easy to fall into cycles of self-blame for procrastination, lateness, or missed deadlines. But, the more constructive approach is to view ADHD not as a failure to try hard enough, but as a brain that simply works differently. With compassionate planning and realistic expectations, life can become more manageable and less overwhelming.