Managing Time for the ADHD Brain

By Erin B. Patterson, LCMHCS, ADHD-CCSP

ADHD can mean that we struggle with a lot of different skills, but one skill in particular that seems to be made worse by this time of year (considering the recent time changes and all the obligations of the end of semester and holidays) is time management. Individuals with ADHD can struggle with time in several different ways, including:

1. Being poor estimators of time. We tend to estimate that things won't take as long or will take longer to do than is correct. Have you ever said "oh, I can get this done really quick" and then it takes much longer? Or what about avoiding something because it seems like it will take forever to get done and you just don't have the energy (but in reality, it only takes about 7 minutes to put away a basked of laundry)?

2. Time blindness. Really, time blindness is the inability to sense the passing of time. You just get to doing something and before you know it, it has been a long time. This can be associated with hyperfocus on an enjoyable activity but not always.

3. Only having 2 time zones: Now & Not Now. The ADHD brain struggles with planning and prioritizing, which often results in not being able to think about a task, idea or event because it is not relevant to the feeling of "this is important right now." I often ask my family not to ask me to do things weeks or months in advance because I can't really wrap my head around what the schedule will look like at that point. This often leads to issues initiating or starting tasks because whatever the thing is, it is not due right now, so we procrastinate.

In my years of living with undiagnosed ADHD, and in my training as an ADHD Certified Clinical Service Provider, I have found some ways to manage time that work well for the ADHD brain. Keep in mind, not all of these tricks will work for everyone, but I believe it is worth trying each of them to see what can easily be implemented in your own life that will help you manage time more effectively.

TIPS FOR TIME MANAGMENT

1. Set a timer - I prefer to use a voice activated option (like Siri, hey Google or Alexa). That is easier to navigate than pulling out the phone and going into the app and all that. Easy is important if we are going to continue to use the hacks.

2. Use a paper planner/agenda - For some people, the electronic calendar/planner makes it more difficult to know what the priority is and is not as satisfying as actually marking things off the list. I find that paper works better for my brain because it doesn't look as overwhelming when I look at the tasks. I also separate them by day or priority. I use this weekly planner sheet in my A5 planner: https://sessavee.com/collections/a5-inserts/products/weekly-overview-wo1p-a5-size-planner-inserts?variant=40647149519045

3. Use a focus app - Apps like Flora of Focus Frog will help you stay on track with boring tasks. We look for dopamine in order to feel fulfilled with a task and, let's face it, some tasks just aren't fulfilling...but they must be done. I set a timer in Flora and grow a tree. Check out this Instagram Reel that shows how it works: https://www.instagram.com/reel/CnaMamhhwZ1/

4. Chunk the task into timed portions - Sometimes a task is avoided or overwhelming to us because it involves too many steps or seems too complicated. Tell yourself that you will work on the task for 5 minutes (or 7 minutes or 11...whatever you like - but keep the amount of time small). Then at the end of that timed period, if you don't feel like continuing the task, move on. At least you have 5 minutes done.

5. Keep a written record of how long a task actually takes you to complete - don't believe the lie your brain tells you that it takes "forever" to put away the laundry. It probably only takes about 7 minutes to put away a small to medium sized load of clothes. If you know it takes only 7 minutes to do the task, in the future you may be able to get it done without avoiding it because it will "take too long." Our brains do not estimate time well and tend to over- or under-estimate the actual time involved with a task. This leads to avoidance of tasks that are perceived to take more time.

6. If a task takes less than 2 minutes to complete - do it now. The end.

Erin B. Patterson, LCMHCS, NCC, ADHD-CCSP

Patterson Psych Group, PLLC

erinbagwelltherapy@gmail.com

www.pattersonpsych.com