ADHD Time Blindness: Focusing On Time Management

by | Jun 2, 2024 | ADHD

Living with ADHD feels like dealing with a tricky clock that’s hard to set right. One of the biggest hurdles for people with Attention Deficit Hyperactivity Disorder (ADHD) is what we call “time blindness.” This means it’s tough to keep stable time management, plan ahead, and meet deadlines. This issue comes from difficulties with executive functioning and working memory.

People with ADHD tend to struggle with time management because their brain works a bit differently. The part of the brain that handles planning, decision-making, and self-control isn’t as efficient. This leads to slower processing speeds and trouble estimating time. As a result, it’s easy to miss deadlines, and have trouble accurately managing time. These issues have a big impact on mental health and daily life.

In this article, we’ll explore how understanding time and how it affects everyday life for people with ADHD may open up channels of improvement. We’ll look at how our brains handle time and share practical tips to help you manage time blindness. By learning about the brain and time and using tools like visual timers, alarms, and reward systems, you’ll master time management and make the most of your daily routine.

What is Time Blindness in Attention Deficit Hyperactivity Disorder?

Time blindness is when someone struggles to understand and control time. People with ADHD may find it hard to: 

  • predict how long tasks will take
  • organize future plans
  • recall the order of activities

Time blindness shows up in different ways:

Time Perception or Estimation: One of the core symptoms of ADHD is difficulty estimating time. You might often lose struggle with time management because your perception of time is off. For example, you might sit down to write an article, thinking it will take an hour, but then realize that three hours have flown by. 

Time Horizon: With ADHD, you often have a shorter time horizon, meaning it’s hard to see deadlines coming until they are almost here. This makes it hard to plan and prioritize your schedule. For example, you might know a report is due in a week, but you won’t start working on it until the night before it’s due. 

Time Management: Managing time with ADHD needs skills like concentration, memory, and planning. Due to how your brain structure and executive functioning, you might have slower processing speeds and poor time management skills, making it hard to coordinate activities. This means important actions like planning a project, organizing your day, or even deciding what to cook for dinner feel like you’re being buried.

Time Sequencing: Time sequencing involves placing events in their correct chronological order. You might often struggle to remember the order of tasks or events, making following a plan or routine difficult. For instance, you might start a project and forget important steps, resulting in mistakes and the need to backtrack, wasting time and effort.

Time Reproduction: Another aspect of time blindness is the inability to replicate the duration of tasks accurately. This means that even if you’ve completed a task before, you struggle to gauge the same amount of time needed to complete it again. For example, cooking a meal that took 30 minutes last week might take you an hour this week because you can’t accurately reproduce the time spent on each step.

What Are the Symptoms of Time Blindness?

Time blindness is a common issue for people and the symptoms are as various as those struggling with it. Let’s look at these symptoms and how they show up in daily life:

Frequently Running Late or Missing Deadlines: You might plan to leave the house at 8:30 AM for a 9:00 AM appointment. But, you lose track of time while getting ready, and before you know it, it’s 8:45 AM. Being late all the time causes stress and messes up your daily routine.

Underestimating or Overestimating How Long Tasks Will Take: You start a project thinking it will take an hour, but three hours later, you’re still not finished. On the other hand, you might think a complicated task will only take a few minutes, which leads to rushed and incomplete work.

Difficulty in Planning and Organizing Tasks: Planning a simple event like a dinner party makes you feel swamped. You struggle to organize the steps, such as buying groceries, cooking, and setting the table.

Procrastination and Last-Minute Rush to Complete Tasks: Knowing a report is due in a week, you put off starting it until the night before. This last-minute rush causes unnecessary stress and often results in lower-quality work because there isn’t enough time to complete tasks accurately.

Losing Track of Time During Activities: You might start watching TV intending to watch for 30 minutes but suddenly realize several hours have passed. Losing track of time throws off your other plans and tasks you need to do.

These symptoms lead to stress, affecting your personal and professional life. Constantly running late or missing deadlines strains relationships and lowers your performance at work.

The stress of procrastination and the rush to complete tasks at the last minute impact significantly affect your mental health, leading to anxiety and burnout. Difficulty in planning and organizing makes even simple daily tasks feel overwhelming, adding to the stress.

What is the Brain’s Relationship with time?

The brain of someone with ADHD handles time differently. Here’s a breakdown to help understand how this works:

1. Prefrontal Cortex Efficiency: The prefrontal cortex is responsible for important tasks like planning, decision-making, and controlling impulses. In people with ADHD, this part of the brain doesn’t work as smoothly.

2. Distorted Sense of Time: Because the prefrontal cortex isn’t as efficient, it makes your sense of time feel off. Here’s how:

Future Events Seem Distant: Upcoming events might seem far away and hard to grasp.

Difficulty Prioritizing: It becomes challenging to figure out which tasks are most important.

Planning Problems: Creating a clear plan and sticking is very hard.

3. Practical Implications: This causes real problems in daily life, such as:

Missing Deadlines: Without a clear sense of how time is passing, deadlines are easily missed.

Poor Time Management: Struggling to estimate how long tasks will take leads to poor time management.

Stress and Frustration: Constantly feeling behind or rushed causes stress and frustration.

Attention Deficit Hyperactivity Disorder (ADHD) is recognized as a mental disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Knowing the clinical importance of ADHD will guide you in finding helpful time management strategies and the right support to make daily life easier.

What are Some Strategies for Managing Time Blindness?

Good time management is important to handle time blindness. Here are some strategies that help you perceive time well:

Break Tasks into Smaller Steps: Breaking larger tasks into smaller, manageable steps makes them less overwhelming and easier to estimate. This also helps in tracking progress and maintaining focus.

Divide tasks into smaller, fun segments. For example:

Themed Work Sessions: Name work sessions after fun themes (e.g., “Power Hour” for focused work, “Creative Burst” for brainstorming).

Task Jar: Write tasks on slips of paper, place them in a jar, and draw one to focus on. This adds an element of surprise and excitement.

Use Timers and Alarms: Setting timers for specific tasks creates a sense of urgency and keeps you on track. Alarms can serve as reminders for deadlines and appointments.

Time Challenges: Set a timer and try to complete a task before it goes off. Reward yourself with a small treat if you succeed.

Use Fun Alarms: Set multiple alarms with different sounds or songs you love. For example:

  • A favorite song to start your day
  • A funny sound effect for task reminders
  • A relaxing melody for winding down

Create a Visual Schedule: Having a visual representation of your tasks and deadlines helps you keep track of time. Use calendars, planners, or apps that allow you to see your schedule at a glance.

Sticky Notes: Place them in strategic locations around your home or workspace.

Color-Coded Scheduling: Use different colors for different types of tasks on your calendar. For example:

  • Red for urgent tasks
  • Blue for personal activities
  • Green for work-related tasks

Visual Timers: Use visual timers to help you see the passage of time. For example:

Hourglass Timers: These are a fun and old-school way to track short tasks.

Time Timer: The Time Timer is a physical timer with a clear, visual representation of time passing. It shows a colored disk that gradually disappears as time goes by.

Kitchen Timer: An analog kitchen timer is a simple, mechanical device that counts down from a set time and rings when the time is up.

Engage with Technology: Use tech tools to your advantage. For example:

Smart Speakers: Ask them to set timers and reminders.

Productivity Apps: Use apps like Forest, where you grow a virtual tree as you stay focused on tasks.

Pomodoro Timer Apps: Many apps visually display time and offer breaks, making work sessions feel more manageable. 25 mins work 5 min break and repeat.

Incorporate Movement: Combine tasks with movement to make them more engaging. For example:

Walk and Talk: If you have a call, take it while walking around.

Cleaning Dance Party: Play your favorite music and dance while you clean.

Gamify Your Tasks: Turn tasks into games. For example:

Task Bingo: Create a bingo card with tasks you need to complete. Mark them off as you go, and reward yourself when you get a bingo.

Points System with Rewards: Set up a reward system where you redeem points for fun activities or treats. For example, 50 points might earn you a movie night, or 100 points might get you a new book.

Using these creative strategies makes managing time more fun and effective for someone with ADHD time blindness.

What are Some Tips to Promote Time Awareness?

Increasing your awareness of time improves time management. Here are some tips:

Mindfulness Practices: Participate in mindfulness exercises to become more aware of the present moment and how you spend your time. Incorporate short mindfulness or meditation sessions to improve focus and awareness of time. Apps like Headspace or Calm guide you through quick exercises.

Reflect on Past Experiences: Looking back at how you managed your time before helps you see where you need to improve.

Prioritize Tasks: Prioritizing tasks by importance and deadlines helps you manage time better. One way to do this is by using the Eisenhower Matrix, which sorts tasks into four categories: important and urgent, important but not urgent, urgent but not important, and neither urgent nor important.

Set Realistic Deadlines: Setting achievable deadlines for tasks prevents procrastination and last-minute rushes. Be honest about how long tasks will take and allow some buffer time for out-of-the-blue delays.

Regularly Review and Adjust: Regularly checking and adjusting your schedule will help you keep up with your commitments. It also helps you spot patterns and get better at estimating time.

Seek Support: Don’t be afraid to ask for help from friends, family, or a counselor. Having someone to keep you on track helps.

If you’re struggling with ADHD or time blindness, Healing Psychiatry of Florida can help. Reach out today to start your journey towards better time management and improved well-being. Your path to a more organized and stress-free life begins here. Contact us now!


Dealing with ADHD time blindness is tough, but with the right strategies, you’ll manage your time more effectively. By understanding how your brain handles time and using practical techniques, you will make daily life smoother and less stressful. Remember, progress is the goal, not perfection. Small, steady efforts generate big improvements in your time management and overall well-being.

You might find yourself losing track of time, having trouble estimating how much time has passed, or missing deadlines. But don’t worry—there is hope! Managing time blindness is about more than just keeping track of the clock; it also means working on the cognitive functions and executive skills that come with ADHD. With patience, self-awareness, and the right support, you’ll be able to adjust your internal clock and improve your overall quality of life.

Anastasiya Palopoli
Written by Anastasiya Palopoli

Anastasiya Palopoli, a board-certified Psychiatric Nurse Practitioner, has extensive experience in nursing and psychiatric care, with degrees in Nursing from UCF and Psychiatric Mental Health from the University of Cincinnati. Following a residency in General and Child Psychiatry in Florida, she specializes in treating Dementia, psychosis, depression, and anxiety through holistic approaches. Beyond her professional life, she enjoys hiking, tennis, and traveling with her family.