If you’ve ever felt like time is just something you can never seem to grasp, you’re not alone. As someone with ADHD, I’m no stranger to the challenges that come with trying (and often failing) at managing my time well. The clocks tick, deadlines loom, and yet here I am, sometimes feeling like I’m floating through a time warp where minutes stretch into hours—or snap back into seconds—without warning.
The ADHD Time Warp: What does it even mean?
One of the things I find fascinating about having ADHD is how differently we experience time. There’s this thing called "time blindness," where our internal clocks don’t quite sync up with reality. You know that feeling when you’ve been scrolling through your phone, and suddenly two hours have vanished into thin air? Or when you sit down to do something you know will take five minutes, and it turns into an all-day project? Yeah, that’s time blindness in action.
For us, time isn’t linear—it’s more like a roller coaster with unexpected twists, turns, and loop-de-loops. We can often live in two main states: hyperfocus or time oblivion. Hyperfocus is when you’re so absorbed in a task that the rest of the world melts away, but it often happens at the wrong times (like at 2 AM when you should be sleeping). Time oblivion, on the other hand, is when you’re barely aware of time passing at all. Deadlines sneak up like ninjas, and suddenly, you’re panicking because you have five minutes to do what should have taken two hours.
The frustration of to-do lists
Ah, to-do lists. They’re supposed to be the holy grail of productivity, right? But for someone with ADHD, they can feel like a constant reminder of what we didn’t do. I’ve tried every kind of list: bullet journals, digital apps, sticky notes, and even the classic pen-and-paper. But somehow, my tasks either end up in a chaotic jumble or remain untouched, glaring at me from the page.
It’s not that we don’t want to get things done. It’s more like our brains struggle to prioritise and initiate tasks. I can look at a list and know exactly what needs to be done, but actually starting the task? That’s a different story. Sometimes, the pressure of a looming deadline is the only thing that kickstarts my brain into action, which means I’ve become well-acquainted with last-minute panics.
Strategies that (sort of) work
Over the years, I’ve picked up a few time management tricks that help me survive the daily grind. They’re not foolproof, but they’ve made a difference:
The Pomodoro technique: This is where you work for 25 minutes, then take a 5-minute break. The idea is that by breaking time into manageable chunks, it’s easier to stay focused. Plus, the frequent breaks help reset your brain, so you don’t get too overwhelmed.
External reminders: Alarms, timers, and calendar notifications are lifesavers. I set multiple alarms for everything—from waking up to taking breaks—because I know that I’ll forget otherwise. My phone has become my external brain, reminding me of all the things my mind doesn’t naturally track.
Body doubling: This is a technique where you do tasks alongside someone else, either in person or virtually. It’s amazing how much more I can accomplish when someone else is in the room or on a Zoom call, even if they’re doing something completely unrelated. Their presence creates a sense of accountability, so I’m less likely to get distracted.
Task chunking: Breaking tasks into smaller, manageable parts helps a lot. Instead of saying, “Clean the entire house,” I’ll aim for “Clean the kitchen counters.” It’s less daunting, and once I start, I often find the momentum to keep going.
Forgiveness: I’ve had to learn to forgive myself for not being perfect. Time management isn’t a one-size-fits-all skill, and ADHD adds its own unique hurdles. I’ve stopped expecting myself to operate like a neurotypical person and started focusing on progress over perfection.
Embracing my unique tendencies
It’s taken time, but I’m learning to embrace the way my brain works rather than constantly fighting it. Yes, my relationship with time is complicated, but it’s part of what makes me who I am. I’ve got a creative, quick-thinking mind that sees the world differently, and that’s something to be celebrated.
Sure, time management will probably always be a bit of a struggle for me, but that’s okay. I’ve learned to work with my brain rather than against it, finding methods that help me function in a world that’s not exactly built for people like us. And when all else fails, I remind myself that even when I feel like I’m failing, I’m doing my best—and that’s enough.
So, here’s to navigating the ADHD time warp with as much grace and humour as possible. If you’re on this journey too, know that you’re not alone, and together, we’ll find our way through the time-bending maze.