ADHD and Time Blindness: How to Overcome Chaos and Secure Calm Control Now!

Time blindness, a common trait in individuals with ADHD and other neurodivergent conditions, can create difficulties in personal relationships, academics, and professional environments. Time blindness may consequently contribute to problems such as diminished motivation, procrastination, fear of failure, feelings of shame, disrupted sleep patterns, and the adoption of escapist behaviors, alongside other challenges. 

Executive Functions and Time Blindness 

“Time blindness” is the tendency to live in the “now.” According to ADHD expert Russell Barkley, “time blindness” results from dysregulation with the “when” executive function network. The “when” network involves what to do when, and in what order, how long it takes to do it, how to start, stick to the plan, and follow through to completion. 

According to Barkley, the “why” executive function network describes the “why challenges with time: motivation, hyperactivity, impulsivity, and emotional dysregulation. Most individuals with time blindness struggle with the “when” and “why” executive functioning networks. (For more information please see Russell Barkley's Webinar on Executive Functions). 

Russell Barkley also points out that the ADHD brain struggles with anticipating and planning, because of a very short “time horizon.” 

A time horizon measures how close in time an event must be for you to “see” it and act. It’s difficult for the ADHD brain to see into the future until an event is looming. 

Here are four ways to help yourself or your loved one manage time blindness so you can control your time and your life. 

Make Time Concrete 

Quick Tips:

• Wear a watch –Rather than relying on your phone that’s stuck in your purse or pocket,. And ….. once your phone is out of your purse or pocket, you see a text, which has an Instagram message, which you click on, and we all know what happens …. Get that watch!
• Use analog clocks. The traditional clock face spatially represents the passage of time. You can see the time that has passed, the current time, and the future time represented on the clock face.
• Keep concrete time tools in your immediate environment wherever you may need to see the time. For example, kitchen clocks, bathroom clocks, a clock on your desk, and shower clocks. 

Estimate Time

Schedules in calendars often need to be changed because it’s difficult to predict how long it takes to complete tasks and projects.  

Many tend to avoid both, with the perception that if they avoid creating lists or keeping calendars, their related responsibilities will somehow disappear.

Quick Tips:

• Make a game out of estimating time. Estimate how long an enjoyable activity takes and compare the time to the actual time. Estimate how long a dreaded chore takes and compare the time to the actual. If you’re a parent, try this with your child. What do you notice? (Hint: You might notice that the dreaded activity takes a shorter amount of time than predicted. )
• For large projects, what is the most "laughingly doable," easiest possible step that you can do first? Estimate how long it will take. Do it. Compare it to the actual. Now try that with the next step.
• Add cushion time. Try estimating time for homework assignments. Have your student evaluate the homework assignments that are due the next day. Estimate the length of time for each. Add cushion time because it usually takes more time (sometimes double) than originally planned. 

Use Your Calendar To Tell You When

Quick Tips:

• Set aside a consistent daily time to review your calendar 
• Stack calendar time with something you already do consistently to launch calendar review time as a habit
• Shift and adjust what didn’t get done if needed for an upcoming day 
• Scheduling according to your mood tends to maximize flexibility, especially for those who have an aversion to scheduling: Build a flexible schedule around your high priority items, and  consider your best time of day for focusing on your high priority items and your least favorite tasks/chores. 
• Evaluate whether to use a paper calendar vs a digital calendar:

• A digital calendar is great for managing appointments; make sure your digital calendar syncs to all your devices.  The cons of a digital calendar is it can be distracting and gets hidden hidden behind a tab or app, or if on a phone, in your pocket, or purse. 
• A paper calendar is best used as a planning tool to intentionally prioritize and schedule time. 

Connect Before Correcting

Numerous factors can cause our child or loved one to hesitate before beginning tasks. They might feel overwhelmed by what's ahead, leading to reluctance to start. As they gain more control over these daunting tasks, their self-confidence grows, making it easier to approach challenging responsibilities.

Quick Tips:

• Offer your complete focus to your loved one and empathize with their situation. For example, "It must be really frustrating to have all this work piled up, especially with deadlines approaching so soon! I understand how badly you want to go outside, but these tasks need attention. How do you think you can manage this?"
• Model or demonstrate using a whiteboard calendar or desk and include them in scheduling events on the calendar.
• Illustrate the importance of maintaining a regular schedule for updating the calendar and adjusting tasks that weren't completed, such as grocery shopping, homework, and other daily activities.

To sum up, to help yourself or a loved one overcome time blindness so you can take control of your time and your life:

• Make Time Concrete
• Estimate Time
• Use Your Calendar To Tell You When
• Connect Before Correcting

Warmly,

PS. Need help supporting yourself or a loved one with time management? 

Contact me for an ADHD Strategy Assessment and we’ll create a realistic plan you can get started on right away!

Transforming Parents Lives

Warmly,

PS. Need support regulating emotions and easing meltdowns? 

Contact me for an ADHD Strategy Assessment and we’ll set up a plan you can start now!

Transforming Parents Lives