Time management is just one of the Executive Function challenges of those with ADHD. With that comes a lack of time awareness and the effect of time blindness. Being on time for a meeting, meeting deadlines, and juggling priorities feels overwhelming at times. There are practical strategies that can make a difference.

1. Use Visual Timers and Analog Clocks

Use external tools that make it easier to “see” time. Leverage timers or countdown clocks to stay aware of time passing. Post analog clocks in places that will help you move forward with work and movement. The best places for an analog clock are easily in sight at you sit at your desk or in spaces that have no window.

2. Break Tasks into Small Steps

It is common for work to feel overwhelming when it is not broken into smaller sections. Chunk larger projects into manageable tasks to avoid overwhelm. For instance, to prepare your taxes, you an create tasks such as gather documents, list income, list medical expences, list other deductions, list estimated tax payments and so forth. Each step gets you closer to the completed project.

3. Prioritize Using a Top-Three List

Prevent being overwhelmed by the length of your list. Choose the three Most Important Tasks (MITs) to focus on each day. Write that list where you can see it all day long to keep on track.

4. Set Specific Time Blocks

Use time blocking to dedicate certain hours to specific activities. A time block can be of a duration that gives you optimal focus time. When blocks are too frequent it creates paralysis. Aim for a duration that you work best.

5. Create a Daily Routine

Your daily routine is how you start the day, end the day, and start your work day. Create a checklist that helps you stay on track. The checklist helps you stay true to your plan. Consistency helps reduce decision fatigue and improves focus.

6. Use Alarms and Reminders

Alarms help us break through hyperfocus. Set multiple alarms for appointments, breaks, or task transitions. Remember to give yourself plenty of transition time to adhere to your schedule.

7. Adopt a Hybrid Calendar

There is no one perfect calendar. Your phone is with you all the time. You get online invitations to keep on your digital calendar. At the same time, you crave seeing the calendar and writing stuff down. The best way to calendar is with a hybrid combination that integrates a shared or personal calendar for scheduling.

8. Time Tasks with Double and Triple Time Estimates

Since time awareness is not a strength, it is difficult to estimate how long tasks take. Give yourself ample time to work by doubling and tripling the amount of time given to any task or project. You will feel that you can do your best work this way.  Start any task or project as early as possible to give yourself this time allocation.

9. Start with a Brain Dump

A cluttered mind makes it hard to get stuff done. Write down all tasks cluttering your mind before organizing them. Remember this long list will be prioritized and streamlined. Having a list frees up mental space to be available for real work. Choose a way to make your brain dump manageable by arranging it by category or urgency. Take the next step wth a daily and weekly list.

10. Set Boundaries for Distractions

There are so many distractions in our lives. Eliminate or limit distractions by silencing notifications or creating a focused workspace. Set a boundary for sleep and rest with charging your devices in a common charging space, not in your bedroom. Your boundaries will help you feel more productive and better rested.

11. Follow the Two-Minute Rule

It is hard to come back to a task. If a task takes less than two minutes, do it immediately.

12. Practice Time Blocking with Breaks

Mental capacity is improved with breaks. Schedule short breaks between work sessions to reset focus. Take a walk, hydrate or text a friend to take a break and clear your mind.

13. Designate a “Landing Zone”

Looking for lost items is frustrating and time-consuming. Create a specific area for essentials like keys, wallet, or phone to save time searching. You will feel better as you start and end your day knowing where your essentials are at all times.

14. Use Color-Coding

Color can help you categorize your day. Color-code your calendar or to-do list to visually differentiate tasks such as starting the day, deep dive work, and break time. Seeing each segment helps you adhere to your plan. You can also color code your family activities on your calendar by person, activity or task.

15. Start with the Easiest Task

It feels good to accomplish a bit quickly and easily. Build momentum by checking off simple tasks first. Keep a list of quick tasks to get done to feel energized.

16. Practice Body Doubling

The science behind body doubling is that working parallel lends energy to both workers. Work alongside a friend or coworker to stay on track. You will be amazed at the results.

17. Set a “Done-for-the-Day” Time

Because time is blurry, overworking and undefined end times for work contribute to feeling drained. Define when to stop working to have time for self-care and fun. That time should be the same every day. If you decide to work longer one day, make it the same day every week.

18. Use Post-It Notes for Key Reminders

Post-it notes make everything easy to see. Place visual reminders where you’ll see them. Edit your notes once a week for clarity and to reset your goals. A favorite post-it note of mine is the 4 by 6 size with lines.

19. Batch Similar Tasks Together

Batching works well in many situations. Rather than return a single call or make a single appointment, group similar or repetitive tasks to save time and gain momentum.

20. Avoid Multitasking

Research shows that you lose time and efficiency when you multi-task. Allow yourself to do your best. Focus on one task at a time to reduce errors and stay efficient. If you are distracted by multiple tasks, write a quick list on a Post-it note to clear your mind.

21. Embrace the Power of Deadlines

Deadlines always make things happen. Set specific, short-term deadlines to create small steps for a tasks with specific outcomes. It is easier to accomplish a long term deadline with smaller chunks of deadlines.

22. Create a Reward System

Small rewards are often a key motivator. That can be a punch card with 5-10 punches for a reward. Or it can be a jar with small rewards listed by you that you reward after you accomplish particularly unmotivating tasks.

23. Declutter Your Workspace Regularly

A cluttered workspace is highly distracting. Keep your space organized to minimize visual distractions by having a weekly reset. Clear cups, toss trash and move items back to their homes to gain clarity.

24. Leverage ADHD-Friendly Apps

Many apps leverage your strengths. Choose to learn and use apps like Todoist, Notion, or Trello for tracking and planning. Each has many ways that can enhance reminders, calendars, and overall project success.

25. Practice Self-Care

The most important productivity tip is to practice self-care which includes high-protein meals, 8 hours of rest in bed, some walking outside, and hydration. Self-care is also the most difficult to accomplish. Set yourself up for success by taking time to take care of yourself.

 

Choose one of these strategies to implement and see the difference!