How to become better at managing your time

Alarms will be your best friend. Set alarms and reminders for everything, whether it's making breakfast, doing laundry, keeping appointments, or completing homework.

The key is to keep the alarm on daily and set it to repeat. This way, you won't have to remember to reset it or continually add new reminders – something that can be challenging with ADHD.

Another helpful tip is to use a physical alarm clock, not just the one on your phone. For example, you can keep an alarm clock in your kitchen and set it to go off when you need to do the washing. This forces you to actually go to the kitchen to turn it off. This can help combat procrastination and forgetfulness.

Losing track of time is common with ADHD. You might think you’ve only spent 10 minutes on a task, but it’s actually been an hour.

To help you stay on track, keeping a visual representation of time can be very useful. To do this, add a clock to every room, and even multiple clocks in one room. For instance, you could have one on the wall opposite your bed and another on your desk.

In addition to adding clocks, set timers for tasks. For example, if you find yourself losing time scrolling on your phone, set a reminder for 30 minutes so you don’t lose track of time.

The Pomodoro method is a technique that helps you complete tasks in chunks. Typically, for every 50 minutes of work, you take a 10-minute break. Breaking your time into shorter intervals makes it easier to stay focused and finish the task.

You can do this by setting a timer or reminder on your phone, or by playing a Pomodoro video on YouTube in the background.

The Pomodoro method also doesn't have to be used for assignments or projects; you can also use it for daily chores. For instance, when cleaning the kitchen, set a timer for 20 minutes to do as much as you can, then take a 5-minute break. If the kitchen is still dirty, set another timer for 20 minutes after the break ends, and so on.

Body doubling is a technique where you have another person present to help you focus and stay on task. The body double doesn’t need to directly help with the task; their presence alone is enough motivation to start and complete a task. For example, you might ask a family member or friend to stay with you while you clean your room.

It also doesn't have to involve a physical presence; a virtual presence can be helpful as well. You can watch a video of someone else cleaning a room or join a livestream where people are collectively working.

ICNU stands for Interest, Challenge, Novelty, and Urgency.

It's often used to help people with ADHD complete tasks they’re putting off or find boring. If a task includes any of these elements (interest, challenge, novelty, or urgency), it can feel easier to start.

Let’s take folding the laundry, for example. Pairing this task with watching television can make it more interesting. Turning it into a game can add challenge and novelty, and setting a timer can create a sense of urgency.

You also don't have to implement all four elements into every task; even adding one or two can be beneficial.

For instance, if you struggle with going to the gym, setting a timer for one hour can create urgency, and wearing new gym clothes or listening to music can add interest. Other times, you might aim to run for 20 minutes on the treadmill, which adds a challenge.

You can pick and choose what works best for you.