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Time Management Strategies for ADHD

Updated: Jun 19


Taming the ever-flowing river of time can be a constant struggle, especially for those with ADHD. The Canadian Mental Health Association states that, “If you live with ADHD, you might have problems paying attention, concentrating on one task or organizing things.”


The impulsivity, distractibility, and time blindness often associated with ADHD can make staying on schedule and completing tasks feel like an uphill battle. Fortunately, there are some practical strategies specifically designed to help people with ADHD manage their time more effectively.


Planning and Prioritization

: Simple solutions, like keeping a list, can help with time management

  • Embrace the Power of Lists Our brains love the satisfaction of checking things off. Keep a running to-do list, either digitally or on paper. Break down large projects into smaller, more manageable chunks. Categorize tasks by urgency and importance (think Eisenhower Matrix), focusing on high-priority items first.

  • Schedule Like a Pro Don't just rely on memory. Utilize a planner, calendar app, or bullet journal to map out your day, week, and month. Block time for specific tasks, including breaks and buffer periods for unexpected delays.

  • Prioritize the "Ugh" Tasks We all have those dreaded tasks we put off. Schedule these for times when your focus is at its peak, often first thing in the morning. Getting the tough stuff out of the way frees up mental space and reduces procrastination.

Structure and Routines

  • Routine is Your Friend Create consistent routines for daily activities, like waking up, getting dressed, and meal times. This predictability helps anchor your day and reduces decision fatigue.

  • Minimize Distractions Environmental clutter and digital distractions are the enemy of focus. When tackling a task, find a quiet, organized space. Silence your phone notifications, close unnecessary browser tabs, and consider using website-blocking apps to stay on track.

  • Take Advantage of Pomodoro The Pomodoro Technique is a time management method that involves working in focused 25-minute intervals, followed by short breaks. This strategy caters to the ADHD brain's natural tendency to work in bursts and helps maintain focus over longer periods.


Time Awareness and Estimation

  • Calibrate Your Internal Clock People with ADHD often struggle with time blindness. Wear a watch, place clocks strategically in your environment, and set regular alarms to stay grounded in the present moment.

  • Be Realistic with Time Estimates We all underestimate how long tasks will take. For those with ADHD, this tendency can be even stronger. Double or triple your initial estimates to create a more realistic schedule.

  • Track Your Time Spend a few days tracking how you actually spend your time. This awareness can be eye-opening and help you identify areas for improvement.


Tools and Technology

  • Find Your Perfect Planner Experiment with different planners (paper or digital) to find a system that works for you. Look for features like colour coding, checklists, and habit trackers.

  • Reminder Power Utilize the built-in reminder apps on your phone or computer, or explore downloadable options with customizable alerts.

  • Time Management Apps Explore apps like Forest or Focus Keeper that gamify the task completion process, adding a fun element to staying on track.

  • Listen Up! Text-to-speech apps can be a lifesaver. Have your tasks and deadlines read aloud to you while you commute or do chores, keeping you informed without straining your eyes.


Creating Routines and Systems

  • Morning and Night Routines Establish consistent routines for waking up, getting ready for the day, and winding down for bed. This structure provides a sense of stability and reduces decision fatigue.

  • Declutter Your Space A cluttered environment can be overwhelming for anyone, but especially for those with ADHD. Dedicate time to decluttering your workspace and living areas, creating a sense of calm that can improve focus.

  • Batch Similar Tasks Group similar tasks together to optimize your workflow. For example, answer all your emails at once or schedule all your errands for a designated shopping trip.

  • Delegate and Outsource Don't be afraid to ask for help! Delegate tasks to colleagues, family members, or even hire professionals for things you struggle with.


Practicing Self-Care

Care for yourself by building healthy habits, like following a regular sleep schedule


  • Prioritize Sleep Getting enough quality sleep is crucial for focus, concentration, and overall well-being. Establish a regular sleep schedule and stick to it as closely as possible.

  • Healthy Habits Maintain a healthy diet and exercise regularly. These habits improve energy levels, mood, and overall brain function.Reward Yourself: Positive reinforcement goes a long way. Celebrate your accomplishments, big or small, to stay motivated.

  • Mindfulness and Meditation Practices like mindfulness and meditation can help manage stress, improve focus, and promote emotional regulation.


Treatment Options for ADHD

Fortunately, there's a range of effective treatments available to help individuals with ADHD manage their symptoms and thrive.

  • Medication for ADHD

    • Stimulants These medications are the first-line treatment for ADHD, particularly for children and adolescents. Stimulants work by increasing levels of dopamine and norepinephrine in the brain, neurotransmitters crucial for focus, attention, and impulse control. Common stimulant medications include methylphenidate (Ritalin, Concerta) and amphetamine-based options like Adderall.

    • Non-stimulants For those who don't respond well to stimulants or experience side effects, non-stimulant medications offer an alternative. Atomoxetine (Strattera) is a commonly prescribed non-stimulant that works by regulating norepinephrine levels. Other options like guanfacine (Intuniv) may also be considered.

Finding the most effective medication often involves trial and error. Factors like individual response, side effects, and desired duration of action all play a role. Work closely with a healthcare professional to determine the best medication and dosage for your specific needs.


  • Therapy for ADHD

    • Cognitive Behavioral Therapy (CBT) CBT helps individuals with ADHD identify and change negative thought patterns that contribute to their symptoms. CBT can equip individuals with skills for managing impulsivity, improving organization, and developing better emotional regulation.

    • Parent Management Training For children with ADHD, parental involvement is crucial. This therapy equips parents with strategies for setting clear expectations, implementing consistent routines, and providing positive reinforcement for desired behaviors.

    • Social Skills Training Individuals with ADHD may struggle with social interaction. Social skills training can help them develop better communication skills, navigate social cues, and foster positive relationships.

    • Mindfulness and Meditation Mindfulness and meditation can be particularly helpful for managing inattention and hyperactivity. By focusing on the present moment and calming the mind, individuals with ADHD can improve their ability to concentrate and regulate emotions.

  • Combining Treatments for Optimal Results Often, the most effective approach to managing ADHD involves a combination of medication and therapy. Medication can provide a foundation for improved focus and attention, while therapy equips individuals with the tools and strategies to navigate daily challenges. This combined approach can empower individuals with ADHD to reach their full potential.

Living with ADHD doesn't mean you're destined to be forever at the mercy of time. By implementing these strategies and seeking professional help if needed, you can harness the unique strengths of your ADHD brain and become a master of your schedule.

Still struggling to manage your time effectively? Don't hesitate to reach out to the professionals at Radcliffe Psychotherapy Clinic. Our experienced therapists can help you develop personalized strategies and support you on your journey to time management success. Call us today at (289) 801-4133.











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