Time Blindness and ADHD: Practical Ways to See Time More Clearly

May 15

By Mary Sanford, Ph.D.

Are you ruled by the clock, or does the clock rule you? Time, its focus, presence, and relentless demands, is the perennial watchdog nipping at our ADHD heels. What’s the name of this lawless watchdog? Time blindness.

What is Time Blindness?

Time blindness for neurodiverse folk is the challenge with perceiving and managing time. It can be manifested in several different ways. Time blindness is often connected to neurological differences and how they are tied to the executive functions, particularly working memory. People with ADHD struggle with working memory, a key executive function. When a person’s working memory is weak, there is a struggle with simultaneously keeping track of tasks and the actual time needed to complete the task. We often expect our ADHD brains to remember multiple tasks and deadlines. We say yes to requests from others and lose track of our obligations, often at our own peril.

How Time Blindness Manifests

Time blindness can show up in one or more of the following ways.

Time estimation - Neurodiverse folks struggle with having realistic estimations about how long something will take to complete, such as a work project, a home task, or simply meeting time deadlines. As a result, they are often late.
Skewed time awareness - A lack of time awareness is an inability to realize how much time has passed. We are fantastic at hyperfocus, especially if it’s something we are passionate about. Or we get distracted by another task/ project and completely lose focus on the first task.
Mixed-up prioritization of tasks - A third way time blindness is manifested is in dealing effectively with competing priorities. Neurodiverse folks struggle with understanding the importance of given tasks and blindly start on the first task on a to-do list, not realizing that it’s the least important.
“Now/Not Now” thinking - People with ADHD believe time exists in two realms: Now and Not Now. In the Now realm, the task needs to be done now — immediately. Everything else can wait, filed away into the Not Now realm. To the ADHD brain, seeing a task as Not Now means it’s for The Future, which could mean next week, at the end of the month, or at some vague time in the distance. We put off the task because tomorrow is so far away, and we are convinced we will complete the task in The Future. We tell ourselves this story, and it placates our anxiety. We have a plan, and it’s in The Future. The only problem is that this decision feeds our out-of-sight/out-of-mind mental trap.

Solutions to Combat Time Blindness

If you struggle with time blindness, there are workable solutions. The first is self-awareness. When you experience time blindness, stop, pause, and analyze what happened. Take notes and keep this information in a daily journal labeled Time Blindness. Jotting down these events is a crucial step in shaping behavior. A trusted friend can help you by being an accountability partner.

In addition, use visual time reminders such as a Time Timer, which gives you a visual representation on an analog clock along with an alarm. For example, what exactly does 15 minutes look like? The timer will give you a visual representation. Many of my clients use sticky notes placed strategically next to computers, bedside tables, etc. Use whatever will grab your attention.

Another strategy is to practice time estimation. For example, how long does it actually take to make your bed? Jot down your estimate and then time yourself. You can gamify this by competing with yourself or friends and family members. I often struggled with changing the sheets on my bed, much as I liked fresh ones, because I’m convinced it will take hours. One day, I challenged that mentality and actually timed myself. Result? From start to finish, 15 minutes! I then set up little goals to decrease the time and challenged myself to do the task more efficiently.

Many people also find it helpful to use auditory timers and timer tracker tools via their phone, computer, or even on the microwave! A key idea is to always allow more time than your estimate. This practice sets you up for success and diminishes stress and overwhelm.

Finally, if you are feeling overwhelmed by the task itself and start to spiral into shame, or if others shame you, stop for a moment. Break down the task into subtasks and set time goals for accomplishing each subtask. Build in extra time to set yourself up for success. By incorporating intentionality and self-awareness into your daily practice, whether at work or home, you will find yourself seeing time more clearly. You will feel a greater sense of peace, calmness, and an attitude of possibility.