Managing Time with ADHD: Tools and Strategies
If you, or someone you know, have been diagnosed with ADHD (Attention-Deficit/Hyperactivity Disorder), you are likely familiar with the unique challenges it brings, especially when it comes to ADHD and Time Management.
A particularly puzzling aspect of this condition is what's often termed as “Time Blindness”. Simply put, many individuals with ADHD find it challenging to manage time effectively. If you're nodding your head thinking, “That’s me!”, let’s dive into it.
The ADHD Time Conundrum
It’s an all too familiar scenario for many, the moment you’re engrossed in a task or hobby, hours seem to pass like minutes, and before you know it, you’ve missed an important deadline or appointment. On the flip side, when facing a tedious chore or waiting in line or traffic, minutes feel like hours. Now, imagine how such skewed perceptions can be amplified for those with ADHD.
Russell Barkley, Ph.D., a prominent ADHD researcher, refers to this phenomenon as "time blindness." In one of his comprehensive studies, Barkley explains that those with ADHD often struggle with internal time management. They might find it hard to gauge how long a task will take or how much time has already passed, leading to procrastination, missed deadlines, or rushing through tasks.
Russell Barkley is Dedicated to ADHD Science - YouTube
Why the Struggle with Time?
The frontal lobe of our brain plays a crucial role in executive functions, a set of cognitive skills, including time management. ADHD is linked to irregularities in the frontal lobe, thus impacting these essential skills. This might explain why someone with ADHD would miscalculate the time it takes to, say, get the kids ready and out the door, leading to frustrations when they're late for appointments. Don't get me wrong, the idea of miscalculating time in everyday tasks is not exclusive to people with ADHD, but the degree to which it affects their lives, is much more pronounced.
Managing Time with ADHD
Given the intricacies of juggling various commitments, from personal appointments to work deadlines, time management becomes indispensable. For instance, in my professional sphere, I rely heavily on calendars. I maintain shared calendars with multiple associates to ensure alignment, avoid oversights, or prevent double bookings. While each of these spheres maintains their own calendar (my clients don't need to know where my partner and I are going on our next date), I merge them all on my Mac, ensuring there are no overlaps. This system is my saving grace, and it underscores the importance of having a reliable time management tool, I have found to be especially true for those with ADHD.
The additional challenge is the application of these time management tools. Individuals with ADHD might benefit from additional support systems, like visual aids, alarms, and reminders. It's not just about having these tools, it's about using them diligently.
Out of Sight, Out of Mind
"If its important, write it down immediately"
One phrase that resonates particularly deeply with ADHD is "out of sight, out of mind." Moments after something is mentioned, it could be forgotten, leading to potential miscommunication or missed opportunities.
Do you view your abilities objectively?
Therefore, if you have ADHD, I can’t stress enough the importance of noting things down. Over the past decade, working with ADHD clients, a recurring pattern emerges. Those who consistently note down crucial information tend to manage their time and responsibilities better. So, bypass that fleeting thought of *Should I note this down?* and just do it. Trust me, it makes a world of difference.
Conclusion: Embrace and Adapt
In conclusion, embracing and adapting to the challenges of ADHD and Time Management can lead to significant improvements in daily functioning. Understanding the root of the problem and adopting specific strategies and tools can help individuals navigate these challenges more successfully.
Everyone, ADHD or not, occasionally loses track of time or forgets an important task. But with ADHD, the frequency of such occurrences is higher. Recognise this, adapt, and find what works best for you. And if you just remembered something crucial while reading this, note it down before you move on!
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