Do you find yourself scrolling on your phone, only to realize hours have passed? You had plans, but suddenly the day disappears, and now you're running late. You set aside 10 minutes to fold the laundry, but somehow it takes 30. Does time constantly slip away in the blink of an eye? This might be due to a phenomenon called time-blindness.
Time-blindness? What is this?
Most neurotypical individuals can make fairly accurate predictions about how much time they’ll need for tasks or how much time has passed. For folx with ADHD, however, our internal clock often underestimates time or fails to notice it passing altogether. Think of those times you’ve been completely absorbed in a task, only to realize it’s dark outside—or that you’ve stayed up all night and the sun is rising. This can lead to overplanning your days or scheduling too many social interactions, leaving you feeling exhausted and defeated when you can’t get everything done.
Sadly, this may lead to feelings of shame and frustration when you miss an appointment, forget a payment, or disappoint a loved one by arriving late or cancelling plans. Explaining time-blindness to someone who doesn’t experience it can be challenging, and it might even come across as an excuse. Moreover, most institutions don't offer the flexibility that time-blindness may require, and the consequences—like late fees or penalties—can add up over time, making you feel like a failure.
1. Time everything.
If you think it takes you 10 minutes to get ready and out the door, time it. Going on a grocery run? Time it. The more accurate data you have, the easier it will be to plan your day. You might be surprised by how long certain tasks actually take (or how quick doing the dishes can be, no more excuses 😣).
2. Have a to-do list you can “win.”
Long to-do lists can be overwhelming and discouraging. Prioritize the most urgent tasks, and try cutting it down to 3 main tasks per day. If it helps, schedule some easy, quick tasks (just make sure you've timed them!) to build momentum before tackling the bigger ones.
3. Plan backwards.
Got plans with friends? Start by figuring out what time you need to leave (you can use an app like Google Maps to time your route) and then plan backwards from there. This is where knowing how long it takes to get ready comes in handy! 😉
4. Set a timer for long tasks.
Using a timer can help you stay on track and avoid periods of hyperfocus. It encourages you to work efficiently within a set time frame and reminds you to take breaks. If you’re procrastinating, the timer can serve as a mini-deadline, pushing you to finish the task before time runs out.
5. Build a flexible routine.
Instead of creating a rigid list of things to do, set aside blocks of time for certain activities. For example, instead of listing all your school readings, dedicate a couple of hours each day to study. Familiarity and repetition can help improve your time management over time.
Finally, be kind to yourself.
You may have internalized feelings of shame or guilt about “always being late” or “never being able to stick to a schedule.” Learning how to manage time-blindness takes… well, time! We can’t change everything at once, and that’s okay. Start by implementing one strategy at a time, perhaps testing one each week to see what works best for you.
If you'd like support or more tools, schedule a free 20-minute consultation with one of our counsellors.
Ashley Kabugo is a counsellor-in-training currently pursuing a master’s degree to become a registered clinician. A passionate advocate for mental health, she is dedicated to helping individuals find the support they need. If you're looking to connect with a counsellor or coach, please don't hesitate to reach out.
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