Beyond the ordinary
Why Time Management Feels So Tricky with ADHD
For years, I thought I was just bad with time—always running late, or being far too early, missing deadlines, or losing hours to hyperfocus. Turns out, it wasn’t laziness at all. My ADHD brain sees time through a different lens.
Time blindness, executive dysfunction, sensory overload… they all jumble together and make “managing time” feel more like taming a wild horse. But once I realised my brain works differently—not badly—I stopped feeling ashamed and started leaning into understanding.
Tiny wins, kind routines, and self-compassion? That’s where the real progress begins.
Coach’s Perspective: Strategies That Honor Your Neurodivergent Time Superpowers
As your neurodivergent-identified empowerment coach, my job is to help you respect how your brain experiences time, rather than trying to force neurotypical structure onto it. Here’s how we begin:
1. Visualise Time to Combat Time Blindness
Try using visual timers or analog clocks that show time visibly ebbing away. It helps your brain connect “now” with “soon,” reducing surprise and overwhelm.
2. Time Block with Flex and Buffer Zones
Instead of rigid schedules, opt for flexible time blocks that include short transition gaps between tasks. This allows your brain to reset, avoid switching fatigue, and shift smoothly between activities.
3. Chunk Tasks + Set a 2-Minute Rule
Break larger tasks into bite-sized steps—no longer than 20–30 minutes—and if something takes under two minutes, do it immediately. That boosts momentum and reduces mental clutter.
4. Use Body Doubling for Gentle Accountability
Working alongside someone—even silently via Zoom—can provide external structure and reduce drift. Body doubling is a powerful method to start and finish tasks when internal motivation feels distant.
5. Release All-Or-Nothing Thinking
ADHD isn’t about perfection. It's about fitting strategies to the neural wiring you have. Celebrate small wins, set realistic expectations, and let go of “all or nothing” myths
If you're ready to take control of your time and work with how your brain functions, book a session today, and let’s build strategies that support your strengths, not fight them.
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