Strategies For Beating Time Blindness With ADHD
If you know someone with ADHD or have it yourself, you likely know about difficulties with time management. But why do people with ADHD have problems with time management?
Neuroscientists have been studying an area of the brain called the basal ganglia—which is thought to have to do with time perception. Recent tests demonstrate that timekeeping functions are controlled by the basal ganglia and the right parietal cortex.
The basal ganglia nerve cells are primarily made of dopamine. Dopamine is a neurotransmitter that people with ADHD are demonstrated to have less than their neurotypical counterparts. This is also the reason doctors commonly use drugs like Ritalin as they increase dopamine levels in the brain. Thus, people with ADHD have a difference in their minds that makes them more likely to have gaps in time perception—and difficulty getting places on time.
What is time blindness?
Time blindness is a difficulty in accurately perceiving and managing the passage of time. People with ADHD often experience it more intensely, underestimating how long enjoyable activities take and overestimating the time and effort required for less desirable tasks. This skewed sense of time can make it harder to start or switch between tasks, especially when motivation or sustained attention is required.
Some people who grow up with ADHD have a problem with running late—which can lead to a lot of shame and anxiety. It helps to think about it like a person without glasses who might bump into things they don’t see clearly. However, the good news is that there are compensatory strategies that can help outside of medication alone.
Common Problems with Time Management in ADHD
People with ADHD often struggle with time management due to neurological differences in how their brains perceive time. Research points to the basal ganglia and right parietal cortex—areas of the brain that regulate time perception—as functioning differently in people with ADHD. These regions rely on dopamine, a neurotransmitter typically found in lower levels in ADHD brains.
This dopamine deficiency contributes to:
- difficulty estimating how long things take,
- staying aware of the passage of time,
- and arriving on time.
This isn’t just forgetfulness or carelessness—it’s a genuine disconnect in time awareness. Many people with ADHD feel deep frustration or guilt about chronic lateness, even as they try their best to stay on track. The good news is that, like glasses for someone with vision problems, the right strategies and tools can support these challenges. With the right systems in place, time management can become more manageable—even if it will never be effortless.
Helpful Tools, Tips, & Strategies To Improve Time Management When You Have ADHD
Here are some helpful strategies, tools, and tactics to help you better manage your time and overcome time blindness:
External Tools & Timers
External tools can make a big difference when it comes to managing time and staying focused—especially if you struggle with time blindness. Below are some of our favorite timers, apps, and techniques to help you structure your day and follow through on what matters.
Visual Timers (e.g. Red Sweep timer, hourglass):
Visual timers offer individuals a physical, visual representation of time passing. This helps individuals “see” time which can support any task transitions or overall pacing.
The Time Timer is a favorite tool for those who are bad with time management.
Pomodoro Technique:
Break your work into intervals to support sustained attention and help avoid any burnout. For example:
25 minutes of focus > 5-minute break > repeat!
Multiple Alarms & Reminders:
Try setting different alarms at different stages of your day or week to help with different tasks and help with overall time awareness and transitions.
Task-Specific Timers:
Set timers for individual steps in a multi-step task. This helps individuals prevent overestimating how long tasks will take.
Apps For Time Blindness:
We recommend the following apps:
- Vitamin-R: It breaks tasks into “time slices” to improve focus.
- Focus Mate: A virtual coworking with accountability via scheduled work sessions.
- Apple Maps or Google Maps: Can assist with travel and buffer time if you look at them days ahead and what current conditions look like. I think it always helps to build in a time buffer of 20%.
- Calendar Alerts: Don’t overdo it on this one and you will know what’s best for you. Personally, what tends to catch me the most off guard are the things that are planned well in advance that are different from my day to day schedule. I set alerts 24 hours in advance, 2 hours in advance, and an hour before.
Planning & Scheduling Strategies
Everyone’s brain works a little differently, so it can take some trial and error to find a system that sticks. Below, we’ve rounded up some of our favorite planning and scheduling strategies to help you stay on track without feeling overwhelmed.
Backwards Planning:
Plan daily prep steps (wake up → eat → shower) working back from your event start time.
Weekly/Daily Planning Sessions:
Review your top priorities at the start of the week or each day and focus on the most important ones first.
Prioritization Tools:
Use frameworks like the Daily Grid Balancer (David Seah) to focus on:
- Your top 3-5 weekly tasks
- Any key or important daily goals
- “Other stuff” which can include overflow tasks
Calendar Time Blocking:
Schedule tasks in your planner with buffer time for delays or basic needs (like lunch)!
Put Deadlines in Plain View:
Use whiteboards, calendars, digital reminders—whatever works visually and/or auditorily for you.
Accountability & Support Strategies
Tools, timers, plans, and well wishes are one thing, but without accountability, it will feel hard to stick with your new routine. We’ve included some helpful support strategies to help you stick with it!
Accountability Partners:
Partner up with someone you trust to help estimate time, break down tasks, and offer gentle check-ins.
Focus Mate or Body Doubling:
Try virtual or in-person support sessions to stay on task. We recommend incorporating body-doubling sessions during your work day—this tip is helpful for remote workers!
Workplace & School Accommodations:
Sign up for programs like extended time or alternate schedules to help give you the time and support you need.
Task & Environment Management Tips
To help overcome time blindness, find an easier way to manage large projects or to-dos and avoid triggers that take you off task. We’ve included our favorite tips below:
Break Big Tasks Into Smaller Steps:
To help avoid feeling overwhelmed by large projects, try chunking them into small, bite-sized pieces. Breaking down a large task into smaller steps makes it easier for individuals to work their way through it.
Who doesn’t love to check to-do items off of a list?
Work During Your Peak Energy Times:
To help you stay on track, try scheduling mentally demanding tasks for when you’re most alert. Whether that be first thing in the morning or right after a meal, it helps to complete difficult tasks when you feel most productive.
Manage Transitions & Avoid Triggers:
To make transitioning between tasks easier, avoid engaging with any “black hole” activities like YouTube or scrolling TikTok. These apps on our phones offer a fake dopamine hit, making it difficult to stop.
Create Focus-Friendly Environments:
Our favorite productivity tip is to put yourself in an environment free from distractions. For example, a library, coworking space, or quiet room can reduce distractions and improve focus time.
How To Shift Your Mindset, Self-Reflect, & Adapt For Time Blindness
Managing time blindness isn’t just about finding the right app and implementing a single strategy—it comes with shifting your mindset and being willing to reflect and adapt along the way. Here are a few strategies to help:
1. Ditch the Overwhelming To-Do Lists
Massive, ambitious task lists can be paralyzing. Instead, keep your daily list minimal and realistic. Focus on 2–3 key tasks that move the needle. The goal isn’t to do everything—it’s to bring clarity to your day so you know what to focus on.
2. Reflect on What’s Not Working
When a task slips through the cracks or a reminder fails, take a moment to ask why. Was the reminder poorly timed? Was the task too vague or too big? Treat it like a case study.
Ask yourself, “If I were consulting me, what would I suggest doing differently?” This kind of reflection builds self-awareness and sets the stage for meaningful change.
3. Refine Your Reminder System
Too many pings and alerts can lead to alert fatigue—where you start ignoring all of them. Instead of stacking on more reminders, audit your current system:
- Which ones do you notice and respond to?
- Which ones do you swipe away?
Focus on quality over quantity!
4. Lead with Kindness and Curiosity
Time blindness is not a moral failing—it’s a pattern. The goal isn’t to “fix” yourself but to understand how your brain works and create systems that support it.
Be curious about what does or doesn’t work, and give yourself permission to experiment. This process takes time and patience, but the insights you gain are invaluable. Remember, managing time blindness isn’t about perfection—it’s about progress, reflection, and gentle adjustments that align with how you function best.
Consider Medical Support For Time Blindness
For some people, medication can play an important role in managing ADHD symptoms, including time blindness. Stimulant and non-stimulant medications may help improve focus, attention span, and follow-through on tasks.
If you’re curious about whether medication might be a helpful part of your strategy, consult a physician who specializes in ADHD. It’s also a good idea to do your own research from trusted sources to better understand your options and what to expect.
Take Back Control Of Your Time
Living with ADHD doesn’t mean you have to struggle with time management. With practice, support, and the right tools, you can thrive.
