ADHD Time Management Tips Backed by ADHD Research (That I’ve Actually Tried)
Featured Image by Steve Buissinne via Pixabay
Intro: The Planner That Ghosted Me
If you’re anything like me, you start with a shiny new planner and all the enthusiasm in the world. You grab your favourite pen, make a cuppa, and think, This is it! This is how I’ll finally get organised. Fast forward a few months, and the planner is MIA — most likely hiding under the bed, making friends with dust bunnies and lost socks. It’s like a secret club of forgotten planners down there.
I’ve also spent a small fortune on apps promising to “change my life” — writing apps, scheduling apps, productivity apps — you name it. Nine times out of ten, I forget to cancel the free trial and end up paying for something I barely use. So, I gave myself the title of “Professional Planner Abandoner” and decided to actually try some research-backed time management tips designed for ADHD brains.
Spoiler: Some worked beautifully, others… not so much. Here’s what I learned on this bumpy, often hilarious journey.
ADHD and Time: Frenemies at best
If ADHD and time had a relationship status, it’d definitely be “It’s complicated.” Time slips through our fingers like sand. I can’t think of a single occasion where my ADHD hasn’t made time management a challenge. I’m either ridiculously early to appointments (like one or two hours early — hello awkward waiting room stare-downs) or I’m late in a way that makes me want to invent a time machine.
People love telling us, “Just leave earlier!” as if it’s some kind of magic spell. News flash: I’ve left early and still showed up way before anyone else. It’s like my brain’s internal clock runs on its own mysterious timezone — and it refuses to sync with Google Calendar.
Image by StockSnap from Pixabay
1. Time Blocking… But Make It Chaotic Good
Time blocking gets thrown around as the ultimate productivity hack, and there’s a reason for that. Breaking your day into chunks dedicated to specific tasks can reduce overwhelm and help your brain know exactly what’s expected.
Research supports this: time blocking cuts down on decision fatigue and can help maintain focus. But if you have ADHD, there’s a catch. Rigid schedules feel suffocating, and trying to predict exactly what you’ll want to do at 2:15pm on a Thursday can feel like trying to read tea leaves.
My early attempts at time blocking were painful. I mapped out my day minute-by-minute, and inevitably ended up flustered when things didn’t go exactly as planned. The game-changer was loosening the rules and grouping tasks by energy level instead.
Example time blocks that work for me:
- 9–11am: High-focus work — writing, planning, tackling tough tasks.
- 12–2pm: Break time — eat lunch, rest, and recharge.
- 3–5pm: Lower energy activities — chores, light tidying, admin tasks, or random errands.
Buffer zones between blocks are essential. Something will always run late — whether it’s hunting for your keys, or just needing a five-minute brain break (which can easily become 20).
Bonus: Give your blocks silly names to make them more fun — “Brain Power Hour,” “Admin Abyss,” or “Snack & Slack.”
Remember, this isn’t a prison sentence. It’s a guideline — a helpful nudge, not a rigid rule.
2. The Magical 2-Minute Rule (aka: Just Do the Thing)
This little rule has saved me from drowning in tiny tasks that pile up like laundry. If it takes less than 2 minutes, do it immediately. It’s putting away a cup, replying to a quick email, or tossing rubbish in the bin.
Why does this work? Because “later” is a trap. Future-you almost never want to deal with those little tasks, and they end up cluttering your mind and your space — creating invisible stress you didn’t know you had.
Now, when I catch myself just standing or scrolling aimlessly, I scan my surroundings for a quick 2-minute win. Sometimes it’s clearing a surface, sometimes it’s refilling my water bottle or tidying my desk. These small victories help future-me relax — and free up mental space for bigger stuff.
3. Time Feels Unreal
ADHD often comes with “time blindness” — a distortion of how we perceive time passing. Five minutes can feel like an eternity, or it can fly by before we even notice. This makes staying on schedule tricky.
Visual timers are a lifesaver. I even have one with a barcode scanner — I scan my shampoo bottle on a morning and therefore I’m in the bathroom so I know I need to shower and have breakfast
Loud, persistent alarms are also helpful — especially ones that increase in volume or require you to solve a puzzle before they turn off. They break through the fog of distraction.
If your brain zones out, try quirky timers — ones that quack like a duck or blast death metal. Trust me, it’s not procrastination if a duck is yelling at you every 20 minutes.
4. Task Chunking (aka: Fooling Your Brain on Purpose)
Enormous tasks can be overwhelming, especially when your brain screams “Nope!” before you even start. The trick? Break them down into tiny, manageable chunks.
“Clean the entire kitchen” sounds terrifying. But “pick up one fork” is a tiny win. Then “wipe the counter,” then “put the forks away.” Before you know it, the kitchen is looking better without you needing to summon superhuman motivation.
Turning chores into “side quests” or missions makes it feel like a game. It’s easier to start when the steps sound optional, achievable, and even fun.
5. ADHD-Friendly Apps: Use with Caution
Apps promise the world. They can help you focus, track your habits, and organise your day — but be warned. They also make it very easy to spend more time customising than doing. I’m guilty of spending 45 minutes tweaking an app’s background or notifications — oops.
Apps like Forest encourage you to stay off your phone by growing a virtual tree — but sometimes, you end up googling how to “kill the tree” because your focus is elsewhere.
My advice: pick one app, use it simply, and don’t stress if it doesn’t work perfectly. Remember, apps are tools — not life partners.
Closing Thoughts: Progress > Perfection
Managing time with ADHD isn’t about flawless routines or rigid schedules. Some days you’ll be a calendar wizard, smashing your goals. Other days, you’ll be staring into space, eating toast, and that’s okay.
Celebrate the tiny wins, embrace the chaos, and remember: you’re not lazy. Your brain just runs on its own unique operating system — and that’s something to be proud of.
Image by Alexa from Pixabay
📚 Handy Resources (That Actually Help)
Want to dig deeper or try some of the tools I mentioned? Here’s a short list of resources I’ve found useful — no jargon, no overwhelm, just practical stuff for ADHD time management.
🧠 Understanding ADHD & Time (UK-Friendly)
- NHS: Overview of ADHD – Clear and trustworthy info from the NHS.
- ADHD UK – Support, advice, and lived-experience blogs.
- Mind: Living with ADHD – Tips and support from a mental health charity that gets it.
- CHADD: What Is Time Blindness? – A quick read on why time can feel slippery when you have ADHD.
⏱️ Productivity Tools I’ve Tried
- Forest App – Stay off your phone and grow a virtual tree.
- Time Timer – A visual countdown that actually helps you “see” time.
- Focus Keeper – A simple Pomodoro app that keeps you moving.
🧼 Little Life Upgrades
- 2-Minute Rule – James Clear – A quick tip for tackling tiny tasks before they pile up.
- How to Trick Your Brain Into Cleaning – Turn boring chores into bite-sized quests.
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