8 ADHD Time Management Hacks That Actually Work

Why is it so hard to manage time when you have ADHD?

If you have ADHD and you’re struggling to manage your time, you’re not alone. ADHD falls under the umbrella of neurodivergence, and neurodivergent people tend to perceive time differently than neurotypical people. ADHDers sometimes struggle to prioritize the future over the present moment, which can lead to difficulties with things like time management.

Time management requires executive functioning, and executive function is often impacted by ADHD. Executive functions are cognitive processes and skills that allow us to complete everyday tasks, like planning, organizing, and solving problems. There are three main categories of executive functions: working memory, cognitive flexibility, and inhibition control.

These are some of the reasons why managing time gets tricky when you have ADHD:

• Task initiation - Those with ADHD tend to have a hard time getting started on a task, especially tasks they don’t enjoy or find interesting 

• Motivation - Neurodivergent brains are motivated differently than neurotypical brains. ADHD brains crave hits of dopamine, so tasks that aren’t exciting or rewarding might be harder to complete

• Hyperfocus - ADHDers often experience bouts of hyperfocus, where it’s difficult to walk away from a task 

• Time blindness - People with ADHD often deal with time blindness, where they struggle to accurately estimate how long a task will take to complete or how much time has passed

• Procrastination - When you struggle with executive functioning skills that help you stay organized and manage your time, it’s easy to slip into procrastination 

So, what can you do to make it easier for you to manage your time when you have ADHD? Try these tips to see if they make a difference for you: 

Use visual timers

One way to help manage your time with ADHD is to try to visually keep track of time. This can be done with a watch or a clock, but analog is best for this purpose so you can actually see the minutes ticking by when you look at it. There are also timers that visually display the amount of time left so it’s easier to keep track. 

It may be helpful to set timers for yourself based on when you need to wrap up tasks and when you need to leave the house to make it to certain events. Everyone needs If you struggle with time blindness, try timing yourself as you do activities in your daily routine so you can get a better understanding of how long they actually take, so you can set your time accordingly. 

Try body doubling

Do you find it easier to get things done when there are other people around, working too? This is actually really common for people with ADHD. Using a body double to help motivate you to complete tasks is a trick that has been helpful to neurodivergent folks. 

Body doubling is a way to provide yourself with accountability when working on something. When you have a task that you need to complete in a certain amount of time, inviting a buddy to work quietly on something while you complete it can help you stay focused and stick to your time frame. 

Develop a routine

This is often easier said than done, because ADHDers tend to feel constricted by a set schedule. However, it can be immensely helpful to know what to expect and when in your day to day life, especially when you struggle to manage your time effectively. 

If a detailed routine is too limiting, try to develop a daily menu of options so you still have some flexibility within your structure. You might need to leave yourself visual reminders, or even set alarms for yourself, until you get in the habit of following your routine.

Set limits on your screen time

It’s so easy to get pulled into a doomscroll on your devices, even if you don’t have ADHD. If you find yourself getting sucked into your phone, even when you don’t mean to, try adjusting your screen time settings. Set time limits for apps that eat up your time, and try to stick to them. 

You might consider exploring different apps designed to prevent mindless browsing or scrolling, to see if any of them work for you. If you get sucked into binge watching tv, try turning off the auto-play setting on your streaming services so you have to actively choose to continue watching. 

Have a place where everything gets written down 

ADHD can impact your ability to remember things, so make sure that you have a place to write everything down that you need to remember. Whether you prefer to write in a planner or use a calendar app on your devices, make it a habit to immediately write down items you want to remember, like appointments or deadlines. 

When you write down a task, be as specific as possible. Include travel time when you’re going somewhere. Vague to-do list items like “exercise” or “work” aren’t tasks, they’re more like categories of tasks, and they’re not very motivating, because they require more thinking. Instead of writing “exercise” on your to-list, write “30 minute yoga video”, so you know exactly what to do, when to do it, and how long it will take. 

Build in extra time

If you know you struggle to manage your time, building in buffer time to your daily schedule might help you manage transitions easier. This might be easier to do after you get an idea of how long tasks take. Give yourself extra time between tasks, pad your travel time, and remember to build in time for fun, to work with your brain instead of against it.  

This can also help with procrastination - if you know you tend to procrastinate, build in time for that into your schedule. 

Don’t be mean to yourself

When you struggle with time management, it’s easy to beat yourself up about it. It might even cause conflict with the people in your life when you’re constantly late, or when you forget things. However, being a jerk to yourself about your time management skills will only increase your anxiety around this issue, and potentially make things even worse. 

Even if you mess up, don’t be mean to yourself. Remember, you’re doing your best, and even if you don’t get it right all of the time, that’s okay! 

Reward yourself when you do well

ADHD brains crave novelty and excitement, so take advantage of that by rewarding yourself when you manage your time well! If there’s a big task you need to complete, tell yourself that you can do something fun for yourself afterward as a reward. 

Maybe take yourself out for a coffee, or paint your nails a fun color, or meet up with a friend to chat. Think of some ways you can reward yourself for a job well done, and then follow through. 

Wondering if you have ADHD? You can get tested at Hope+Wellness. We will leave no stone unturned to look at questions you have but also questions you don’t even know you have — so that you can walk away from the evaluation with definitive answers you are seeking, along with a personalized roadmap ahead. Contact us today to get started.