ADHD and Time Blindness

By Joanna Harding-Duggan, B.A., Dip. C.S., PCC, ADHD/Wellness Coach

The ability to accurately perceive time is a significant challenge for many individuals with ADHD. This can manifest as difficulty estimating how much time has passed, difficulty determining how quickly a task is approaching, or managing time for larger projects (ADDA, 2023). I often liken the ability to see into the future as a sort of time myopia; where the future feels foggy and out of focus. How far you can accurately gauge will be different for everyone. Some may be able to see time a week ahead, while for others it is a few hours.

When we overlay time blindness with the various dimensions of wellness we can see how it can significant impact multiple areas of life.

Occupational Well-Being:
Time blindness at work may result in difficulty managing bigger projects, especially those with long time lines, or, accurately process how fast a due date is approaching. Navigating these challenges can feel overwhelming and foster a sense of always being behind, thus increasing stress.

Financial Well-Being:
Challenges paying bills on time or being prepared for tax season may be a result of poor time perception.

Social Well-Being:
Being late for social events with family and friends can put stress on important relationships. Moreover, difficulty recognizing the passage of time may create challenges if you find yourself suddenly faced with a loved one’s birthday or special event for which you are ill prepared.

Physical Well-Being:
Getting to the gym, making classes on time, or even recognizing that it has been ages since you’ve exercised are again associated with time blindness and can lead to reduced physical health.

So how do we remedy these challenges? As our executive functions do not work in the nicely compartmentalized units we use to talk about them neither do the strategies that support them.

Effectively using planning and organizational skills can be very helpful in mediating time challenges as can using visual representations of time. I suggest that everyone put 4 monthly calendars up on a wall near their workspace or on the fridge to see time at least four months down the road. Take large projects and break them into smaller, manageable size chunks with associated due dates that you then write on the calendars.

If you need time to prepare for a meeting, block out the time in your schedule and set an alarm to remind yourself that this is your prep time. If you are someone who hyperfocuses set an alarm to pull you out of the activity after a specific amount of time. (ADDA, 2023)

Use phone reminders and written post-it notes to remind you that a bill payment or tax time is approaching or that a social event is coming up. One of the most effective places to put a post-it note reminder is the bathroom mirror.

Remind yourself that your ability to estimate time might not be accurate. Therefore overestimate how long you think a task will take or travel time might take, or even how long it will take you to get ready to leave the house. An effective way to get a better understanding of time is to track it. How long does it actually take to get ready in the morning?

Much like I can’t see across a room without my glasses, managing time challenges requires strategies. I can’t will myself or “try harder” to see better like someone who experiences time blindness can’t just “try harder” to be on time or be better prepared.

Be patient with yourself. If general strategies are not effective, reach out to a Professional Coach, who will work with you to specifically understand not only where your challenges lay but to recognize what inherent strengths you possess to help you navigate your life.

Joanna Harding-Duggan is an ADHD/Wellness Coach who is committed to helping people make positive lifestyle changes that support physical and mental health. If you are interested in understanding your unique challenges, and developing strategies and action plans, book a Complimentary Consultation with her to find out how coaching can support you.

References:
ADDA Attention Deficit Disorder Association (October 2, 2023). ADHD Time Blindness: How to Detect It & Regain Control Over Time