Time Management Tips for People with ADHD

Time management problems can arise in people with attention deficit hyperactivity disorder (ADHD). Planning time for those with ADHD may be improved by planning, adhering to routines, and rephrasing the disorder.

People with ADHD have trouble recalling when specific events occurred or are expected to occur, estimating how long tasks could take, and scheduling events chronologically.

This article explores the reasons why people with ADHD might struggle with time management and how they can learn time management skills.

How Does ADHD Affect Time Management

Individuals with ADHD may have trouble efficiently organizing and managing their time. Stress in job, school, or university may result from this, making it more difficult to be productive. Additionally, it may make managing one’s own time challenging.

Here’s a detailed breakdown:

1. Difficulty Estimating Time

ADHD is largely characterized by distortions of time or could be described as a difficulty with time perception. This has popularly come to be known as ‘time blindness.’ If one cannot accurately estimate how long something will take, they are unlikely to be on time and will probably underestimate deadlines.

2. Procrastination and Task Avoidance

People with ADHD postpone tasks that are usually overwhelming, boring, or complicated. Even if the task is important, the brain seeks immediate rewards by engaging in trivial activities rather than completing the main task at hand.

3. Challenges With Prioritization

ADHD minds often find it hard to determine which task is more important. If priority is not well set, an individual may end up spending a lot of time on activities that are not very critical and leave the important tasks incomplete.

4. Frequent Distractions

ADHD brains are highly sensitive to stimulation. External and internal distractions can take away focus very easily. Much time is lost in multitasking, making it even harder to notice how close one is to a deadline.

5. Emotional Impact

Struggling with time management can lead to stress, frustration, and anxiety, which may further impair focus and task completion. It can become a feedback loop of poor time management, which causes stress, which worsens ADHD symptoms.

Tips for Time Management for People With ADHD

Experts advise people with ADHD to try a number of time management techniques in order to accomplish activities more quickly and successfully. 

1. Divide Up the Work into Manageable Portions

It can feel daunting to have too much on your plate. However, breaking things down into smaller parts might make them feel more manageable and possibly even help you focus.

Chunking your time facilitates completing one job or goal before moving on to the next. Additionally, you feel like you’ve accomplished something, which gives you the drive to keep going and cross things off your list. 

2. Create a Strategy

Consider your attention span when creating your timetable. Plan your calendar in 20-minute increments only if you are aware that you can only focus for 20 minutes at a time.

If your objective is to work at your desk or study, for instance, just set aside 20 minutes for this task, followed by a 5-minute break, another 20-minute period, and so on.

You could set a timer to make sure you just need to concentrate for a predetermined period of time. After that, you could take a break. Try to eliminate as many distractions as you can during those 20 minutes, including cell phones.  

3. Look For An Effective Planner

How many times have you heard the advice to “just use a planner”? I wish it were that simple. However, don’t abandon the concept right away. To ensure you can always check your schedule, think about using a digital calendar and placing a whiteboard or paper calendar in a conspicuous location. To better prioritize and arrange the jobs and appointments, you can also experiment with color coding.

4. Follow a Strict Routine

We could normally forget things, but routines can help us recall them. It is advised to establish a nightly and morning regimen.

You might have a cup of coffee, take your prescription, and wash your teeth as part of your morning ritual. Following these three actions will help you stay on schedule.

Similar to this, establishing a nightly routine that includes brushing your teeth, taking your prescription, and brewing coffee can help you recall important tasks and prepare you for the next day.

5. Modify Your Work Environment

Make sure you’re in a calm area where you can concentrate if you know you get sidetracked quickly. Avoid placing items at your workspace that could divert your attention.

Put your phone in a different room or turn off alerts if you know you will check it every time it pings. Choose a neat area if you are aware that a disorganized setting would prevent you from completing tasks.

The biggest difficulty faced by college students with ADHD is maintaining focus. Because of this, minimizing distractions in any setting can be essential to achieving your objectives.

6. Allow Yourself Some Buffer Time

Preparing for the unexpected is known as buffer time. By giving a task more time, you may ensure that you won’t be late. Add time before and after the task, based on how long you estimate it might take.

Tell yourself that your job starts at 7:30 a.m. if it starts at 8 a.m. You’ll have more time for your morning ritual as a result. You’ll be shocked at how fast those additional thirty minutes pass, and you’ll soon question how you managed to arrive on time.

7. Create Momentum For Things To Do

Examine your to-do list. Think about what will feel most comfortable. Next, consider what will be most challenging.

Find a rhythm, start with something easy, and gradually transition into more difficult material.

Some people could choose to prioritize their list by focusing on the top three items and finishing them first. In this manner, the most crucial activities are already finished, regardless of how the remainder of the day unfolds.

Lean into the chores that give you the greatest sense of accomplishment first, regardless of how easy or difficult you start. You’ll have the drive to continue in this manner.

Final Words

The most important thing to remember is that ADHD is manageable. You just need to establish a routine for yourself that can help you manage your time properly. 

We at MindSpa Psychiatry and Therapy are aware that having ADHD can make life challenging. Our goal is to provide safe, effective, and supportive care. You might want to make an appointment to take our TOVA test and receive a more accurate diagnosis of your symptoms if you think you might have ADHD or would like to know exactly what symptoms you are experiencing.