Time Management Tips for Adults with ADHD

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In order to have a better understanding of how ADHD affects individuals’ day-to-day activities and how they may be reduced, it is important to have a bigger picture of the role ADHD plays in individuals’ lives.

Hence, this article will address issues such as ADHD and time management, tips for adults with ADHD that may help them plan and focus on their responsibilities, the definition of time blindness and time blocking, and the help they can receive through ADHD support in the workplace.

Does ADHD affect time management?

Studies have discovered that ADHD is typically associated with substantial efforts in planning and time management.

For example, results from quantitative research that examined temporal orientation in adults with ADHD have demonstrated that individuals encountered difficulties in organising daily tasks and timekeeping.

Researchers have stated that temporal perspectives may influence functional problems, also affecting temporal coordination, impairments in motor timing, and duration judgements.

Moreover, it has been stated that ADHD is linked to present-oriented, rather than future-oriented duties.

A possible explanation for this is the higher cognitive control functions and reward regulation. Besides, several publications have found a connection between temporal information processing and people with ADHD.

Additionally, it has also been found that adults with ADHD view their past more negatively compared to the control group. At the same time, they perceived their future in a less positive manner than that of the participants in the control group.

ADHD time management tips

Break tasks into chunks

Coaching clients have found that breaking down tasks or larger projects helps them feel less overwhelmed. This is a great way to avoid procrastination by working on tasks in a more manageable way. Several online articles claim that once complex and long assignments are transformed into smaller pieces, productivity and performance increase.

Instead of focusing on the entire project at the same time, it is recommended to break it down and work on each piece separately. There are several tips and tricks on the internet that teach you how to do this. Find what works best for you and give it a try!

Plan a schedule around your attention span

Studies have demonstrated that exercise may help individuals with ADHD increase their attention span. Moreover, it has been shown that exercises have a significantly positive influence upon students’ attention.

Additionally, other research papers suggested that being involved in sport activities may also play a role in helping individuals modify their behaviour and improve accomplishments.

As opposed to taking stimulant medications, growing attention has also been paid to mindfulness training for improving performance on tasks evaluating attention and cognitive inhibition.

Thus, the Journal of Attention Disorders has published an article which showed that mindfulness meditation training in adults and adolescents with ADHD may improve attention and emotion regulation.

Create a routine

It is important to acknowledge that we, as individuals, have different schedules and responsibilities.

Therefore, awareness should be raised on this matter as there are some individuals who may struggle with daily tasks more than others. A straightforward approach to this issue may represent creating a healthy routine.

By creating routines, individuals are able to organise their daily tasks in such a way that managing chores and taking care of themselves become a pattern that may help them handle small or complex responsibilities easier.

Also, some facts that can be found on the internet mention that having a daily routine may improve mental and physical health, reducing anxiety and stress.

Stay organised

Nowadays, staying organised and being productive may be accomplished by considering tips and tricks that can be found on the Internet or by trying different organisation applications that may boost productivity. These types of applications may help individuals improve their work productivity and stay organised in their daily life.

When choosing an organisation application, it is important to understand what is most relevant for your daily schedule and how it can help you plan your days better. Accordingly, individuals should realise that being organised and productive make it easier for them to focus on what really matters.

Modify your work environment

Think about your work environment very seriously because it develops team building, increases the feeling of belonging to a group, and it improves your productivity. It is also important to take into consideration other aspects such as appropriate workplace ergonomics.

Thus, it is essential to ensure a positive work environment in order to enhance physical and mental wellbeing, reduce stress, and avoid injuries. For example, paying attention to different body parts may represent a significant way to improve your physical wellbeing. Because individuals have specific ergonomic needs, it is best to design workplaces that suit every person’s requirements.

Try Cognitive Behavioural Therapy to learn how to prioritise your tasks

Psychological interventions have a valuable influence upon ADHD symptoms. Studies on cognitive-behavioural approaches have demonstrated that these types of intervention may be useful for adults with ADHD because it allows them to follow a structured agenda alongside the therapist.

Researchers demonstrated that there were considerably more treatment participants among individuals who received Cognitive Behavioural Therapy compared with those who did not. Thus, prioritising tasks, achieving aims, and staying on target with the goals of the treatment are some of the benefits of Cognitive Behavioural Therapy.

What is time blindness?

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Even though time blindness is a common symptom in individuals who are ADHD, everyone can experience it. Thus, it is important to understand the concept of “time blindness”. According to websites, time blindness represents a difficulty in perceiving how time passes or recalling the time when a memory happened. In other words, people who experience time blindness are confronted with the inability to measure time.

Other symptoms of this concept may include difficulties in time management, boredom, procrastination, impulsivity and so on. Therefore, it is recommended to work with a neurodivergent coach in order to overcome it.

What is time blocking for adults with ADHD?

Specific authors state that time blocking is a way to effectively organise duties and time. It has been said that time blocking is one of the most effective solutions to reduce problems with time management in adults with ADHD.

Therefore, this time management technique helps individuals who experience ADHD organise their time and future tasks in specific blocks of time which allow them to plan upcoming responsibilities in a more practical manner. Moreover, time blocking may help people with ADHD overcome these struggles by approaching a flexible style to move the blocks as needed.

If you are struggling with time management in the workplace, then we can help

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Time management in the workplace does not mean to work harder, but smarter. If you are struggling with this issue in your work environment, we recommend you to firstly understand what time management is, and why it is important.

Afterwards, you should have a greater knowledge about the benefits of time management, and this should encourage you to further explore and discover techniques that may help you improve your way of organising your time in the workplace.

Furthermore, you can also take advantage of different tools that can be found on the internet that are meant to help with time management.

This article aimed to raise awareness about ADHD in adults, how ADHD influences their lives, and how individuals who experience this condition can get help to deal with it. Thus, in order to create a more neurodiverse and neuro inclusive world, it is important to have the necessary knowledge to address all the important features it may have.

Useful Links

ADHD Test
ADHD workplace needs assessments
How to support employees with ADHD at work
How to focus at work with ADHD