Time Management Strategies to Support Individuals with ADHD

Article written by Denver therapist, Shelby Aronoff

Individuals with ADHD can struggle with focus and organization and because of this their ability to manage time may feel like a constant battle.

From the moment we wake up and begin our day, we begin to utilize the executive functioning part of our brains related to planning, prioritizing, motivation, and time management.

With ADHD, these functions may be harder to access.

Without insight of this, those with ADHD may enter their day feeling frustrated, lost, or incapable of managing their time in a useful way.

Without understanding and recognizing the adversities that people with ADHD experience, those with ADHD may continue to hit the same roadblocks and repeat the same unhelpful behaviors that leave them feeling stuck.

That is why in this blog, we will explore time management through the lens of an ADHD brain.

We will note the importance of time management within our environment  and identify tools and strategies needed to motivate, empower, and prepare individuals with ADHD for taking control of their time.

Challenges of time management for individuals with ADHD

Symptoms of ADHD can create challenges for you in many different settings.

You may find it hard to remember appointments, stick to a deadline, get all of your chores done, or show up to social gatherings and meetings on time.

Read More: “ADHD: A Difference, Not A Deficit”

One of the hardest executive function challenges to overcome or navigate with ADHD can be managing complex and long-term projects or tasks that do not hold our attention.

Time management plays a significant role our ability to do this.

If you have ADHD, you may notice that it can feel challenging to estimate how long something will take or how much time is needed to complete an activity or task.

This can cause you to feel like you are constantly falling behind, in a state of panic, or can cause you to forget about other things on your to-do list all together.

Often, ADHD brains have two concepts of time: now and not now.

This means that planning ahead and anticipating the future does not always come easily, leading to more susceptible to procrastination.

Despite these common struggles with ADHD, each person’s experience with losing sight of time may be less common and may lead to a place of distress.

For some, it may not so much be a struggle to start a task, but rather sticking to it until it is complete as we get turned around by distractions.

For others it may be that once a task has been started, hyperfocus takes ahold and they may end  up spending twice as long to complete it.

ADHD is not a disorder of knowing what to do, but rather of HOW to do certain tasks in a way that fuels motivation and holds attention.

Because ADHD can affect our threshold and tolerance to stress, it can feel easy for individuals with ADHD to shut down once the first roadblock comes about, distracting from achieving what was set out to do.

The importance of effective time management with ADHD

It is because of this distress that can arise that the effective use of time management plays such a crucial role.

Read More: “Work With Your ADHD: Learn Strategies To Create A Supportive Environment”

Learning to catch and manage distractions, create structure in a day, and using time management tools to lessen procrastination and stress, better equips those with ADHD to manage symptoms of ADHD with more confidence and self-acceptance.

Coming to understand and accept how each unique ADHD brain works, greatly improves mental health and offers more self-power to overcome any challenges faced and in this case, with time perception and management.

Getting to know our relationship with time is an important step in this process.

Strategies for Time Management with ADHD

 Let’s explore some useful tools to help better manage your time in a way that accommodates your ADHD brain:

Ask yourself, “How Long Will This Really Take”?

It can be tricky for ADHD brains to estimate the length of time needed to complete a task.

Take a moment to think back on your past experience. How long has this task taken you to do before? How long did you think it would take you? 

Managing Distractions and Staying Focused: What Gets in the Way vs. What Paves the Way

Think back and identify what factors have historically stopped you from managing your time.

What kind of distractions seem to always come up? And what are ways in which you can minimize these distractions?

Also, think about when and where you tend to lose track of time. Investigate your past and be on the lookout for clues.

This is also a good time to identify what has been useful or successful to you before.

Make note of these strengths and tools and weave them into your routine.

Break It Down

It can be helpful to determine how long a task takes and what is needed to complete it when we break it down into smaller and clearer steps before we get started.

This gives us an easy-to-read roadmap of how long we will need, what we need to do it, and allows for things to feel less overwhelming as we get started.

You can also create a checklist of the steps needed if that feels useful to you.

This can also help us to create a structured daily routine that allows us to feel prepared and motivated.

Set Reminders or Make Cues

Use things like an alarm, timer, or something that cues you into how much time has passed while you are active in your tasks so that you may be better aware of how much time you are spending.

This way you will not lose track of time while you are focused on the task at hand.

Use Tools, Technology, and Apps for Time Management 

Explore what ADHD friendly apps and resources are out there that are built to support ADHD brains.

Sometimes there’s a need for a resource to help us check in with ourselves with the knowledge and consideration of ADHD symptoms.

Take Breaks

Read More: “Finding Balance: Self Care and Stress Management Strategies for Individuals with ADHD”

Begin to pay attention to how long your window of focus truly is.

Based on this knowledge, incorporate times for rest and recovery in between steps.

This helps you to increase engagement. If people with ADHD do not take the time they may need to rest, then this may promote burnout.

Burnout will inevitably make a task far more difficult to complete and can lead to taking more time to complete.

It also invites more room for distractions and frustration.

Strategies for Overcoming Procrastination

Set realistic goals and expectations for yourself.

When unrealistic high expectations are set, inevitably feelings of overwhelm may come possibly leading to putting off the task for a later time.

An ADHD brain attaches to distraction more easily and when one begins to feel overwhelmed, it may feel more rewarding to their system to avoid the task than actually completing it.

Use incentives and rewards.

A factor of ADHD is a depletion of dopamine in our bodies and brains.

This may mean more incentives are needed to begin a task and get moving.

There may be a need for something more to procure that feel good sensation that we experience when getting things done.

Establishing a reward system within your time management can help you feel motivated to achieve a goal.

Reward yourself for the little steps taken towards reaching your set goal.

This will allow the task itself to feel more rewarding if afterwards you treat yourself to something valuable and special.

This will also allow you to break down the steps of a task in a way that promotes the continuation of focus and lowers the chances of procrastination at the start!

Plan or Schedule with Energy in Mind

Consider when you tend to have the most energy throughout the day, week, or month.

Plan and schedule appointments, activities, and tasks with this in mind when you can.

If you are trying to start a task during a time or moment when your energy is low, then it increases the chances of avoidance.

If you do not have control over the timing of a task, then take note of your energy and incorporate something to help yourself recharge beforehand such as taking a walk, taking a rest, or eating a meal to help fuel your body and mind before you get started.

Set up Support and Accountability

If available, ask someone to help with reminders and accountability. Asking for help should be viewed as a strength not a weakness!

If you know or feel like you may need some extra guidance or a helping hand to stay on track and on time, then reach out to others when you feel it is most needed or seek support from an ADHD therapist or coach.

It’s About Time!

We cannot slow down or speed up time. Learning to slow down and become more mindful of how your time is being managed and how your ADHD brain impacts this, can help with navigating your world in a more ADHD friendly way.

Time management is a constant struggle for many people.

For those with ADHD, it can be helpful to put on investigative hats in order to find the reasons why time management is continuing to get in the way of truly thriving.

Time management with ADHD is also not about perfection. It is about finding the strategies that work best for you. ADHD therapy can help you figure this out, too!

You can then begin to see a clear picture of yourself in a way that allows for acceptance and growth!

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Denver Therapist, Shelby Aronoff

Shelby is an ADHD therapist in Denver who works with women and teen girls.

If you are looking for support in navigating challenges you experience with ADHD, the support of a therapist who understands ADHD can be instrumental.

Finding the right fit when navigating life with ADHD is important.

Shelby has both life experience as someone living with ADHD and advanced therapeutic training in working with ADHD.

She understands how challenges can become all-consuming and also understands that while she may have similar experiences with ADHD, yours is unique to you.

To learn more about ADHD and ADHD therapy, reach out for a free 20-minute consultation with Shelby today.