5 Effective Ways to Improve Time Management in ADHD
Published April 3rd, 2025
4 min read
People with attention deficit hyperactivity disorder (ADHD) perceive time differently, leading to procrastination and other problems with time management. Here are five strategies that can help.
Written by Simon Spichak
Attention-deficit/hyperactivity disorder (ADHD) is one of the most common neurodevelopmental conditions, affecting millions of children and adults worldwide. ADHD makes it difficult to get organized, focus, and plan ahead.
What is ADHD?
ADHD is caused by differences in the way parts of the brain are wired together during development. It can lead to difficulty concentrating, focusing, difficulty organizing and planning tasks, trouble sitting still, as well as impulsivity and emotional outbursts. Though it is usually diagnosed in childhood, many people, especially women, are getting the diagnosis as adults.
How does ADHD affect time perception?
Time perception refers to the way your brain tracks time according to its inner clock. For example, when you need to run errands, the brain’s clock predicts how long this might take so you can plan out your day.
People with ADHD have trouble with accurate time perception. This leads to trouble estimating how much time is passing and estimating how long a certain task might take. Some studies have found that people with ADHD have a faster inner clock, meaning that they might think tasks will take less time to complete than they actually would.
Other symptoms like inattentiveness and trouble with prospective memory, which involves remembering what you need to do in the future, might also affect time perception.
A combination of therapy and medications could help manage these symptoms. In addition, here are some effective strategies that could help you compensate for problems with time perception.
1. Set a schedule
If your brain won’t keep track of time, the best thing you can do is use an external tool instead. Chunking out blocks of time on a physical or virtual calendar for specific tasks could help you stay focused and on track. The more you pay attention to the calendar, and the more you use it, the better the results.
2. Account for prep and travel time
To help reduce stress and anxiety, add in the time it takes for you to travel to appointments or errands in your schedule. Add in blocks of time to prepare for important meetings or take time off between meetings so that you aren’t overwhelmed or unprepared.
3. Check in to create accountability
Keep yourself accountable. Set up meeting time with coworkers or bosses to update them on your progress. Tell a friend or family member about your schedule so that you can check in with them, and keep you accountable to your schedule.
4. Plan out your day in the morning
When you wake up, look at your schedule. Try to plan out your day and add in any other tasks or things you should remember — whether that’s eating your lunch and drinking enough water, or when you want to finish work and head to the gym.
5. Keep a set bedtime
This extra bit of motivation — getting to bed on time — can help you stay on track. Having a set bedtime prevents you from working and trying to finish up tasks until the early hours of the morning. The extra pressure to follow your schedule and finish working or doing chores and other tasks will help keep you on track.
Want to learn more about ADHD?
For more information, read our other resources:
How Resolvve Can Help
Resolvve provides you with quick and easy access to therapists who are specially trained to help with ADHD. The therapists help you improve your emotional regulation skills, work on organization and attention skills, and help you integrate productivity apps to provide a boost to your executive functioning skills. Some of our therapists also provide couples counselling.
If you’re ready to take the next step toward treatment, you can book a free consultation with one of our therapists. For many college and university students, the entire cost of the therapy session may be covered by your student insurance.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
