You’ve set aside an hour to power through a few emails, but three hours later, you’re still not done — and when you glance at the clock, a wave of anxiety sets in. It’s a familiar experience for many, but for people with ADHD, this kind of situation can feel especially relatable.
To work out how long a task will likely take, we rely on a complex mix of internal and external cues. If we’ve done a similar task in the past, memory can help us determine how long we need. Or, we might rely on the information available to us to work it out.
But, some individuals, including people with attention deficit hyperactivity disorder (ADHD), find it more challenging to accurately perceive and manage time. It’s often referred to as “time blindness” and it can have a seriously detrimental impact on work, relationships and more.
“It essentially means people struggle to sense the passing of time in the same way neurotypical people do,” explains business psychologist Dannielle Haig. “It isn’t about laziness or a lack of care — it’s neurological. The brain’s executive functions, which help with planning, prioritising, and sustaining attention, tend to be impacted by ADHD.”
Someone with time blindness may struggle with different tasks related to time, such as estimating how long an activity will take, sticking to schedules, or recognising when it’s a good idea to start a task. It’s why tardiness can be such a problem for people with ADHD. You might have every intention to be on time for an appointment, but you misjudge how long you need to get there.
Read more: Monotasking: How to focus on one thing at a time
Overcommitting can also be an issue, particularly when you’re trying to keep others happy. You might say yes to helping a colleague, taking on a project, or attending an event because you underestimate the time and energy required. In people with ADHD, this tendency is sometimes driven by a desire to please others, fuelled by a sensitivity to rejection or a strong need for acceptance.
Although the causes of time blindness are not yet fully understood, underlying differences in the structure and function of brains with ADHD are thought to contribute.
Studies show that within the prefrontal cortex, a brain area which deals with cognitive functions like planning and decision-making, there may be less activation by neurotransmitters like dopamine and norepinephrine. These play a critical role with things like time estimation.
“Tasks like estimating how long something will take, switching focus, or even starting a task can feel difficult,” says Haig.
The thing is, nobody is particularly good at estimating how long a task will take. A psychological bias called the planning fallacy means we often fail to accurately predict how much time is necessary for an activity. So when we allocate ourselves 10 minutes to write an email, it might well take half an hour. But in some people with ADHD, it can be even more challenging.
Some people, including those with ADHD find it more challenging to accurately perceive and manage time. ·RUNSTUDIO via Getty Images
ADHD is a neurological condition, so there’s no “fix” for time blindness. As well as interventions like medication and therapy, however, there are some effective strategies that can help people manage their symptoms. But, it’s important to remember that every brain is different and what works for one person may not help another.
Heather Darwall-Smith, a psychotherapist and spokesperson for the UK Council for Psychotherapy, recommends time blocking. However, it’s important to be generous about how much time you need for a job.
“Break your day into chunks and assign each task or type of work a specific time block. Add a 10–15 minute buffer between tasks — transitions take more energy for ADHD brains. For example, 9am to 9.45am might be for emails, and then 10am until 11am may be for focused work.”
“Timers and alarms can be really helpful,” says Haig. “Using the Pomodoro technique — working in short, timed intervals — can be really helpful for sustaining focus.”
Read more: How AI can help neurodiverse workers
Visual schedules can also work well. Colour-coded calendars or blocking out time for certain tasks, as well as clearly defining break times, can make the day feel more manageable. “Breaking things down into smaller, doable steps with micro-deadlines helps reduce overwhelm and procrastination,” adds Haig.
Body doubling
Some people with ADHD swear by body doubling, where you physically or virtually work alongside someone else.
“It’s surprisingly effective for staying on task because it can provide accountability,” says Haig. “Even a quick text to someone saying, ‘I’m about to start X task’ can help provide that extra nudge.”
“Don’t rely on memory. Use a visual list — on paper, whiteboard, or an app with widgets,” says Heather Darwall-Smith. “Prioritise just three main tasks for the day to avoid overload.”
Darwall-Smith also suggests pairing tasks with routines or triggers.
Read more: What you need to know about neurodivergent burnout
“For example, ‘after I make coffee, I open my laptop and write for 15 minutes’. Routines reduce the mental load of decision-making. Mini-habit anchoring is especially useful in the morning or after lunch,” she says.
“Tech can be a game changer for ADHD brains,” says Haig. “Forest can help you stay off your phone by gamifying focus time. Todoist is great for breaking down tasks and setting recurring reminders. Trello is visually intuitive for project management and prioritisation. Time Timer is a visual clock that makes the passage of time really clear, which can be helpful for managing time blindness.”
Approximately one in seven people in the UK are believed to be neurodivergent, yet many workplaces continue to fall short in providing adequate support and accommodations for individuals who think, learn, and process information differently.
In some cases, this stems from uncertainty among employers about how to effectively support neurodiverse employees. More often, however, individuals with ADHD, autism, or conditions such as dyslexia face stigma and misunderstanding in the workplace.
“Providing clear, written instructions and setting firm deadlines can reduce uncertainty,” explains Haig. “Consistent check-ins with managers also help maintain focus and manage workloads effectively.”
Offering flexibility, showing empathy, and acknowledging people’s individual needs are essential. When employers make intentional adjustments, they not only create a more inclusive environment but also help people work to the best of their abilities — and in the process, ensure equal access to opportunities.
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