“I was busy all day, but I don’t know what I did.”
If this thought haunts your evenings, you’re not alone. As professionals with ADHD, we often find ourselves caught in this frustrating cycle: working constantly yet feeling unproductive. After years of missed appointments, forgotten deadlines, and self-criticism, I discovered something crucial: The problem wasn’t me—it was my approach to time.
The Hidden Truth About Time Management
Traditional time management advice often fails ADHD professionals because it doesn’t account for how our brains work. We need systems that work with our unique cognitive style, not against it.
Here are three game-changing strategies that transformed my relationship with time—and can transform yours too.
1. Strategic Time Blocking: Beyond Basic Scheduling
Most people get time blocking wrong. They try to schedule every minute, creating an overwhelming, rigid system that’s destined to fail. Here’s the breakthrough approach:
The White Space Method
- Schedule focused work periods
- Build in buffer time between tasks
- Include deliberate “do nothing” blocks
- Use Google Calendar or Time Tree for flexibility
Pro Tip: It took me a full year to master calendar adherence. If you’re struggling, you’re not failing—you’re learning.
2. The Mindset Revolution: Transforming Your Relationship with Time
The biggest obstacle isn’t your schedule—it’s how you think about time. Let’s address two critical mindset traps:
The “Later” Myth
- Reality: Time is finite
- Solution: Prioritize what matters now
- Action: Give important tasks dedicated time slots
The Scarcity Trap
- Old Thought: “There’s never enough time”
- New Perspective: “I have enough time for what matters”
- Result: Empowered decision-making
3. Visual Time Management: Making Time Tangible
For ADHD brains, abstract time concepts can be challenging. Making time visual changes everything:
Tools That Work
- Focus Keeper app
- Time Timer (physical visual timer)
- Calendar color coding
- Visual progress tracking
The 10-Minute Game
Turn overwhelming tasks into engaging challenges:
- Set a 10-minute timer
- Focus on one area or task
- Race against the clock
- Marvel at what you can accomplish
Implementation Strategy
Start small. Choose one approach:
- Time Blocking Starter Pack
- Block one hour tomorrow
- Include white space
- Set reminders to check your calendar
- Mindset Shift Exercise
- Notice “later” thoughts
- Reframe time scarcity beliefs
- Practice positive time affirmations
- Visual Time Training
- Use a timer for one task daily
- Track actual vs. estimated time
- Celebrate accuracy improvements
The Path Forward
Remember: Time management is a skill, not a talent. Just as I progressed from losing hours to accurately estimating task durations, you can develop this ability through practice and the right tools.
Your Action Plan
- Choose one strategy to implement today
- Start with a 10-minute experiment
- Track what works and adjust accordingly
- Build on small successes
