Davis OT Blog
Why do so many people with ADHD struggle with Time Management?
The struggle is real with Time Management amongst adults with ADHD, and honestly many others with lots of things on their plate. Read on to understand why this occurs and learn some ways to try to improve in your ability to be on time!
Have you ever lost track of time? Have you struggled to finish tasks by the deadline? For many people with ADHD, this is a common experience. ADHD can impact how the brain manages time, attention, and organization. This blog post explores why time management is challenging for individuals with ADHD and offers helpful strategies.
Hyperfocus
When people with ADHD engage in a task that interests them, they can become very concentrated and lose track of time (Tate, 2025). This tunnel vision can cause them to miss deadlines and neglect their personal life (Middleton, 2025). While hyperfocus can result in high-quality work, everything else often falls by the wayside (Tate, 2025).
Hyperactivity & Impulsivity
People with ADHD can have trouble sitting still while focusing on a task (Middleton, 2025). When you are hyperactive, you may have excessive movement that you need to let out. You may also feel impulsive. This means you can act hastily without considering your initial plan (Levrini, 2023).
Distractions & Time Blindness
Individuals with ADHD can have difficulty estimating how long tasks will take. It often can feel like time slips away unnoticed. Time blindness can often happen when there are distracting internal and external stimuli. You may find yourself thinking about everything else but what’s right in front of you (Middleton, 2025).
Working Memory, Planning & Prioritization
Individuals can have trouble organizing and sequencing tasks. They may focus on more preferred tasks and procrastinate on non-preferred tasks. This can lead to missed deadlines and last-minute rushes (Tate, 2025). These difficulties are often linked to challenges with working memory. This is the brain’s ability to hold and quickly access short-term information. Poor working memory makes it harder to keep track of steps and priorities (Tate, 2025).
Tips to Help with Time Management
Identify your distraction triggers
External: Auditory (conversations, phone notifications, email alerts) or visual (people walking by, cluttered desks).
Internal: Racing thoughts, boredom, emotional states, physical sensations (Tate, 2025).
2. Minimize distractions
Optimize your work location. Choose a desk that minimizes visual and auditory distractions.
Reduce visual clutter on your desk.
Turn off non-essential notifications on your phone or inbox.
Set boundaries with others.
3. Manage wandering thoughts
Keep a notepad nearby. When an unrelated thought or worry pops into your head, jot it down on a notepad. This acknowledges the thought without derailing your current task.
Mindful awareness: When your mind wanders, gently redirect your attention.
Pre-task brain dump: Before focusing on a task, spend 5 minutes writing down lingering thoughts or concerns. Get them out on paper to clear your mind.
4. Keep track of your schedule
Visual timers can show how much time is passing.
Visual checklists: Check off what you have completed. This provides you with positive feedback and clarifies what remains.
Mind Maps can help organize complex information. It can be easier to process than regular note-taking.
Setting goals: Individuals can use the image of their goal to guide and direct their actions. Your goals should be SMART: Specific, Measurable, Achievable, Realistic and Time-bound.
5. Ask for accommodations (if applicable)
Environmental modifications: quieter workplace location, light adjustments (natural light, reduced fluorescent exposure)
Time management supports: modified work schedules, extended deadlines, regular check-ins with someone, etc.
Communication adjustments: written follow-up after verbal instructions (Tate, 2025).
Building time management skills takes practice. With some self-compassion and the right tools and strategies, it is possible! Be patient with yourself and advocate for the accommodations you need.
Still feeling a little lost? Perhaps having an Occupational Therapist customize these strategies for your specific needs will help. Reach out to Kayla or Emily today to see if OT can help you get a better sense of time.
Understanding Initiation Challenges in ADHD
The struggle is real for so many adults with ADHD - getting started on those less loved tasks. Read on to learn the science behind this and some simple strategies to try out the next time you feel the urge to procrastinate.
How to stop “procrastivity” and get things done!
Many of my ADHD clients share that there are certain tasks they struggle to get going on at home, school or work. They either avoid the task altogether or muddle through it making mistakes along the way.
When I start working with a client, I have them identify tasks that are easy to check off their daily list. Within these achievements, there are usually clues that can help with those less engaging tasks.
What is Initiation?
Initiation refers to our ability to begin a task or activity. In individuals with ADHD, it can be difficult to find the motivation and harness the energy to get going on a task. Initiation is a critical part of executive function. It is necessary to complete tasks.
The Science Behind Initiation Difficulties
Dopamine is a chemical in the brain that helps to regulate pleasure and attention. It can be lower in people with ADHD. Dopamine levels affect motivation and task initiation.
Procrastivity
"Procrastivity" is when we procrastinate boring tasks by using our activity levels to engage in more interesting tasks. When you know you need to file your income taxes but you are feeling the energy to purge your closet instead. You are productive…but for the things that are less important.
Strategies for Overcoming Initiation Challenges
Start Small: Pick 3 goals each day. Break big tasks into smaller tasks.
Use Timers: When creating your “to do” list for the day, add the time it will take to complete each goal.
Create Routines: Establishing regular schedules to build consistency. For example, create your daily “To Do” list in the morning while eating your breakfast.
Visual Aids: My biggest piece of advice to my clients is to step back from technology and go old school. Get yourself a wall calendar, notebook or weekly organizer. Top it off with some colourful pens, highlighters and stickers. Make it fun!
Accountability Partners: Finding support through friends or family. At Davis OT we offer “Body Doubling” sessions so you can boost your productivity. Our OTA, Sophie will point you in the right direction and keep you on track!
Find an OT: Occupational Therapists work with individuals to improve participation in their daily activites. OTs also are great at sparking engagement. This is especially useful for those with ADHD.
It’s important to understand the significance of initiation challenges in ADHD. It’s also important to share this information with your family and friends. This can lessen your own feelings of frustration, anxiety, self-worth and lost control.
Explore some of the strategies mentioned and share your experiences in the comments! You are unique and it's important to find the best fit. Seek support from an OT if you’re feeling overwhelmed.
How do I know if I have ADHD?
Learn a bit more about ADHD and how it is assessed, diagnosed and treated. Did you know that OTs play an important role in helping adults with ADHD live their best life??
How is ADHD diagnosed in adults?
The pandemic threw many of us into a tailspin. It was hard managing all the things that suddenly changed. The routine was no longer as you knew it. It became more difficult to manage all the roles that you were responsible for.
We have emerged from the pandemic yet many of us are still feeling unbalanced. You may have started to hear more and more about adult ADHD. Your social media feed is filled with all things related to ADHD. There is A LOT of misinformation and it can be overwhelming. I’m going to share some facts from credible sources.
A thorough assessment and diagnosis of ADHD should include the following:
A complete physical history as there are many disorders that mimic the symptoms of ADHD.
A personal and family history of mental health disorders. Many mental health conditions can mimic ADHD including anxiety disorders, mood disorders, substance abuse issues and personality disorders.
A personal and family history of cardiac issues.
A review of childhood symptoms. For a diagnosis to occur, symptoms must have been present by the age of 12. If possible, a review of old report cards or a discussion with parents can be helpful.
Rating scales of symptoms completed by the assessed adult and a significant other. Those with ADHD are not always best at recognizing where they have difficulties.
Vision and hearing tests.
Who can assess & diagnose ADHD?
The following health professionals can assess and diagnose ADHD in Canada:
General Physician (GP or Family Physician)
Pediatrician
Psychiatrist
Neurologist
The practitioner you choose to conduct the assessment must be knowledgeable about ADHD.
Is there a cost for an ADHD Assessment?
The assessment of ADHD is usually covered by provincial health care plans. Always ask if there are any extra fees.
A psychologist can also assess for ADHD. Psychologists are not covered by provincial health plans. You can use extended health benefits to cover a part of the cost. Psychologists also cannot prescribe medication as a treatment option.
How does ADHD affect adults?
Many adults with ADHD underestimate the impact of ADHD symptoms. They have learned to live with ADHD by choosing lifestyles that limit symptoms. This makes diagnosis difficult.
In adults with untreated ADHD, symptoms of inattention, impulsiveness, and hyperactivity can:
impair school and work performance
damage self-esteem
interfere with relationships
reduce the chance of success and satisfaction in many areas of life
The role of OT in ADHD
ADHD is a very treatable disorder. Occupational Therapists can help individuals with ADHD by:
Assessing the unique sensory needs of the client
Highlighting the relationship between mood, performance and sensory stimuli
Organizing their physical environment to better meet their habits & routines
Optimizing time management
Enhancing social awareness and interactions
Developing stress management techniques
Tailoring a job to your strengths
Identifying and advocating for workplace/school accommodations
Mindfulness, Nature & ADHD
Mindfulness-based practices in nature can strengthen attention and emotional regulation. This strategy can also improve executive functioning and well-being in adults with ADHD.
Our 5-week Mindfulness in Nature Group begins on May 2, 2024. A Registered Social Worker and Occupational Therapist will lead this group. This group is an opportunity to connect with other adults with ADHD. You will also improve your knowledge and understanding of ADHD. We will help you establish new mindfulness practices to strengthen your mind!