Have you ever felt sheer panic when you remember you should be somewhere by now, and you’re late?
For most people, this feeling, while awful, comes seldom. For those of with ADHD, it’s pretty much a daily occurrence, and it’s not a good feeling.
Making apologies, being absent from deadlines, and feeling like you’re stuck are all things you seem to be always dealing with.
Time management and punctuality are important skills to have in today’s hectic and fast-paced environment.
This can be particularly useful for people with ADHD in their everyday experiences.
Why Time Feels Different with ADHD
Here’s the thing with ADHD and time: the affected individual does not experience it the same way as other people.
Most people have a working internal clock that allows them to estimate the time it takes to do tasks. With ADHD, that clock is way off.
This is not a reflection of being lazy or irresponsible. It’s just how your brain works.
Time blindness is a real thing and it means that you may genuinely believe that spending 20 minutes to shower, eat, and drive across town is actually doable. Only it is not.
The Challenges of Being Late
ADHD impacts your relationship with time in a few different ways.
- First is hyperfocus. You start one task, and then three hours disappear. You were meant to leave, but that thing you were doing felt too urgent to put on hold.
- Then, underestimating time. Getting ready in your head is a short 10 minutes, but in real life, it’s actually 40. It happens every time.
- Then, it’s getting sidetracked. You’re set to leave, but you see your phone, read a message, and all of a sudden, you are 20 minutes into an unexpected text thread.
- After that, there is the case of starting. You know you need to go, but shifting from whatever you are doing to actually walking out the door is a huge mountain to overcome.
10 Ways You Can Stay on Track
The positive side is that there are actually useful methods available.
1. Set Multiple Alarms
One alarm is never enough. Set several.
Get one a few minutes before the time you should start getting ready, one for when you should be about halfway done getting ready, and then one for when you need to leave.
2. Build in Buffer Time
Whatever you estimate, add on at least 50%. For example, if you think getting yourself ready will take 20 minutes, block out 30. You’ll appreciate this considering how much we all run late.
3. Use Visual Timers
Standard clocks don’t cut it when you can’t feel the passing of time. Visual timers show time disappearing from the screen, helping the brain log it and feel it.
There are several apps for visual timers.
4. Prepare the Night Before
Decide on the clothes you will wear and lay them out. Every decision you make the morning of your big day drains your brain before you even head out the door.
5. Create Launch Pads
Choose one location for all the things you need to leave. No more frantic searching when you’re already on a time crunch.
6. Use Your Phone’s Calendar with Alerts
It’s not enough to just add appointments. Set notifications for 1 hour before, 30 minutes before, and 10 minutes before to really cover all your bases.
7. Time Yourself Doing Routine Tasks
Actually track how long your morning routine takes. Many people are shocked to learn it’s usually far longer than they thought. Then, you can plan more accurately.
8. Break Tasks into Smaller Chunks
It is hard to tell yourself that you should prepare to leave. Though you can do smaller things like brush your teeth for 3 minutes. Dress up for 5 minutes. Pick up your bag for 1 minute.
Smaller things are not so overwhelming.
9. Try Body Doubling
The presence of another human being, however virtual, can assist you to get focused and on task. Online communities exist specifically for this.
10. Be Open About Your ADHD
Make it known to others that you are practicing time management.
When you take time to clarify to people that you are not being disrespectful and that you are going through a challenge, they tend to be more understanding.
Your Brain Just Works Differently
ADHD makes time management more difficult, but it certainly does not mean that you are going to spend your life apologizing.
With appropriate support and methods, it is possible to work with your mind and not against it when building systems.
Get Support That Actually Understands ADHD
At Synergy Behavioral Health, we assist people with ADHD and focus on building practical skills for everyday life.
If you experience problems with time management, and these problems are affecting your work, relationships, and your peace of mind then reach out.
Get in touch with Synergy Behavioral Health today.
FAQs
Is it possible for medication to assist with the time management issues associated with ADHD?
Medications do improve your ability to sustain attention and reduce the level of impulsivity you display, and as a result, may improve time management abilities.
Will I ever be on time?
Yes. Many people with ADHD can become more punctual than they used to be with the appropriate techniques and support, and especially with self-awareness. It won’t be easy and will take some time, but it can be done.
