ADHD and time management: An overview

ADHD can cause real problems with time management. It isn't just about a lack of willpower, but a biological difference that causes problems with executive function. 

This means that planning, organising, and meeting deadlines are bigger challenges for people with ADHD. 

Why do patients with ADHD struggle with time management?

ADHD causes problems with executive function, so tasks like planning, organising, prioritising, and multitasking are more challenging. Because of this, you might find it hard to complete things on time and often struggle with lateness.

Time blindness

Time blindness is when you struggle to manage time and perceive it accurately. People with ADHD often find it hard to accurately gauge the passage of time, estimate how long tasks take, or effectively prepare for future events.

Time blindness can lead to chronic lateness, procrastination, and struggles to meet deadlines. 

ADHD time blindness is a real symptom that involves genuine issues with internal time perception. It can feel as though someone is manipulating time. At times, it seems like time is speeding up, while at other moments, it slows down so much that each passing minute feels like ten minutes.

What does time blindness look like?

Let’s take an example:

I tell myself, okay, I need to attend the appointment at 1 pm.

It takes about 10 minutes to get there, so I’ll leave 10 minutes early in case of any traffic. This means I need to be ready by 12:40. 

It’s currently 9 am. This gives me plenty of time to make breakfast.

I grab my phone.

Ooh, my friend sent a message. Let me just reply quickly.

Now I’m on TikTok.

I scroll for what feels like 10 minutes, but it’s been an hour.

It's fine. There’s still plenty of time for breakfast.

Wait, I need the toilet now. 

And since I’m already in the bathroom, I might as well take a bath.

I finally leave the bathroom. It’s 10:40.

Okay. Now we’re making breakfast.

Kettle on.

Hmm…the kitchen looks dirty. Better clean that while I’m here.

The washing machine door is open.

Looks like some dirty clothes need to be washed, let's just do the laundry. 

I go to my room to collect dirty clothes. 

My bed is unmade, let's quickly make it. 

Ooh, I've not read this book in a long time, let’s read a few pages. 

I wonder what this word means, so let's search for it.

I feel a bit tired, so I'm taking a short break.

Back on my phone “for a second.”

Somehow it's 12:30 – I didn't eat breakfast, my laundry is incomplete, and the kitchen counters are still dirty. 

No time for that. I need to get to the appointment on time. 

Now I’m rushing.

I can’t find my coat.

Where are my keys?

I leave late. Again.

And somehow… I genuinely don’t understand where the time went.

‘Now’ versus ‘not now’

People with ADHD often struggle to conceptualise future events. Meaning if it's not happening right now, the brain doesn’t register it as ‘real’ data to act upon. 

For example, you have a deadline in 10 weeks, which is plenty of time to finish the assignment. While that’s true, it’s easy to underestimate the amount of research, planning, and drafting required to complete it. But you tell yourself that this is a problem for your future self to deal with and that it doesn't need to be a concern right now.

‘Now’ versus ‘not now’ combined with future blindness often causes many struggles to meet deadlines, complete tasks, and plan effectively. 

Read more:

How to become better at managing your time