Why do so many people with ADHD struggle with Time Management?
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.