If you’ve read my blogs before, you’ll have seen several others about ADHD. ADHD is one of my areas of focus and I love helping clients and families better understand how ADHD works and clarify misconceptions. So, let’s talk about time and ADHD because time is at the root of many ADHD-related struggles.
Time is everywhere
Time is how we orient in our world. The passing of time is noted with each birthday, each time the sun rises and sets, and each time our alarms go off in the morning. Without connecting to the time, we’d never be at work or school when we need to be or we’d miss our therapy appointments! For those without ADHD, time is something that we are conscious of at all times- even if we aren’t paying the closest attention to it. We’ve always got a little voice that reminds us to check the time if we know we have an appointment coming up. We may be able to roughly guess what time it is based on where we are in our daily routine. For those with ADHD, time is harder to keep track of because the underlying functions that keep time on our minds aren’t wired in the same ways.
These underlying functions are called executive functions. Executive functions help us with things like time management, impulse control, organization, problem-solving, and prioritizing tasks- to name a few. Executive functions generally work in the brief moments of pause when we stop to think about what’s next or what we have to do at this time in the day. For those with ADHD, that pause doesn’t happen naturally which results in struggles with time management. Those with ADHD struggle with time in many ways- let’s talk about some of the big ones and ways to manage them!
Focusing on time outside of the present moment
People with ADHD often struggle to see things outside of the present moment. That paper that’s due next week? WAY too far into the future to think about- you might as well be talking about something a year from now! Thinking about leaving work early today so you have time to stop at the grocery store? That’s this afternoon you’s problem! Because ADHD-ers over-focus on the present and under-focus on the future, they are much more likely to be late, underprepared or scrambling to complete tasks at the last minute. Setting alarms and reminders for upcoming deadlines or meetings can be a helpful way to keep some future tasks and obligations in mind! I highly recommend keeping a planner to keep each day organized and using alarms for important times each day so that you can stay on track!
Estimating Time
Many folks with ADHD struggle immensely with estimating how long a task will take or how much time they need to budget to get ready and commute to an appointment. This is particularly tricky because those with ADHD are also more likely to get sidetracked making tasks take even longer. ADHD-ers are likely to underestimate how much time things take- possibly because they are always trying to do things at the last minute and need to do things faster? It’s easy to see how quickly things can go south if the estimation of time is off AND you’re more likely to get sidetracked. I recommend budgeting time for commutes and setting reminders for when you need to start getting ready as well as when you need to leave. I also recommend plugging to-do list tasks into time slots on your calendar and budgeting 25-50% more time than you think you need.
Time Blindness
Time blindness is a hot term in the ADHD world these days, but it is an accurate description. Those with ADHD are far more likely to be blind to the passing of time, especially when they’re engaged in activities that are keeping their attention. While everyone is prone to losing track of time every now and then, those with ADHD are likely to do it daily, especially when they’re engaged in tasks that are interesting, fun, or requiring mental effort. That’s why things like video games and social media scrolling can be dangerous. Setting strict time limits and using alarms or phone settings to shut off apps after a certain amount of time are good ways to manage this. However, the best way to manage this is to not engage with those activities at all, especially if you know your time to play is limited. Don’t start playing that addicting video game 20 minutes before you have to leave the house!
There are hundreds of ways in which difficulties managing time can impact those with ADHD which is why I said time is at the root of many struggles at the beginning of this post. If you’re struggling with managing this, talk to your therapist about ways you can help yourself manage and keep track of time more effectively!
At Cutting Edge Counseling of the North Shore, we're proud to offer our services to clients in Northbrook and the surrounding communities, including Glenview, Deerfield, Highland Park, Wheeling, Northfield, Glencoe, Winnetka, Buffalo Grove, Riverwoods, Lincolnshire, Prospect Heights, Vernon Hills, Mount Prospect, Arlington Heights, and Des Plaines. Our commitment is to provide personalized and effective therapy to help you achieve your goals.
Written By,
Alyssa Onan, LPC
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