Ever feel like time just vanishes? One minute, it’s morning, and suddenly, the day’s gone. This isn’t about being careless—it’s a common experience for those of us with ADHD, known as time blindness.
Why Does This Happen?
ADHD affects our internal clocks, making it tough to gauge time accurately. Research indicates that individuals with ADHD often struggle with time perception, leading to challenges in estimating how long tasks will take*.
Strategies to Navigate Time Blindness
- Visual Time Cues
- Use Analog Clocks: Analog clocks provide a visual representation of time passing, which can be more intuitive for ADHD brains than digital displays.
- Time Timers: These devices show time elapsing visually, helping you stay aware of deadlines.
- Chunk Tasks with Mini-Deadlines
- Break Down Projects: Divide tasks into smaller segments with specific time limits. For instance, allocate 15 minutes to draft an email and then 10 minutes to review it.
- Set Alarms for Each Chunk: Use alarms to signal when to move to the next segment, keeping you on track.
- Schedule Transition Periods
- Buffer Time: Include short breaks between tasks to account for transitions, reducing the rush and potential lateness.
- Mindful Shifting: Take a moment to mentally prepare for the next activity, easing the switch.
How I Used These Tips
Let me tell you a quick story. A few years ago, I was constantly late to meetings. No matter how hard I tried, I’d underestimate how long it would take to wrap up what I was doing, gather my things, and head out the door. It was exhausting and left me feeling like I was constantly disappointing people—and myself.
That’s when I started using visual timers. I bought a Time Timer, the kind that shows time ticking away as a red section slowly disappears. I set it for 10 minutes before I needed to leave. When I saw the red shrinking, it clicked: I needed to start wrapping up, not keep working.
Adding buffer time made a huge difference, too. I now plan for 15 minutes of “transition time” between tasks, like finishing one project and heading into a meeting. It felt weird at first, but over time, I realized it was giving my brain the space it needed to shift gears.
These changes didn’t just help me stay on time—they helped me feel less stressed and more in control of my day.
If time has been slipping through your fingers, give these tips a try. Remember, you’re not working against your brain—you’re learning how to work with it.
Amy Harper