Time blindness is one of those invisible symptoms of ADHD that affects everything from daily routines to long-term goals. 

Fundamentally, it describes the struggle to sense and maintain awareness of the passage of time. 

Practically, it explains why people with ADHD often struggle to estimate how long tasks will take or effectively plan for future events.  

“What executive functions are really about is time,” says Psychologist Dr. Ari Tuckman, ”I sometimes say that ADHD is really about seeing time and feeling the future.” 

Strategies for managing time blindness

The good news is that, as with most ADHD symptoms, there are strategies and tactics to manage time blindness. Dr. Tuckman offered a few that might help.

1. Consider medication

For many with ADHD, proper medication can make a significant difference. Extended-release stimulants can help bridge the gap between knowing what strategies might help and actually being able to implement them consistently.

2. Manage distractions intentionally

Distractions are a big part of time blindness. Dr. Tuckman recommends getting honest with yourself about what distracts you. Then, create distance between yourself and those distractions. For example, if your favorite social media app constantly pulls your attention away from the task at hand, use blockers or timers to keep yourself from opening or scrolling. You might also consider putting your phone in a different room or using a timed lock box when you need to focus.

3. Prioritize Physical Wellbeing

Good sleep, a healthy diet, and regular exercise can significantly improve executive function and time management. Setting alarms and building routines around these wellness activities can help those with ADHD make these habits a part of their day. Even small improvements can enhance your ability to manage time.

5. Practice Mindfulness

Mindfulness creates a “pause button” between stimulus and response, giving you more opportunities to make conscious choices about how you spend your time. The more frequently you meditate, the better you become at hitting pause more often throughout your day.

6. Use External Time Markers

Set timers, use visual countdown clocks, or schedule regular check-ins to maintain awareness of passing time.

7. Be Realistic About Task Duration

A helpful rule of thumb: Take your initial time estimate for a task and double it. This accounts for transitions, interruptions, and the complexities you might not initially consider.

Self-reflection and awareness

One of the most powerful steps you can take is simply noticing when and how time blindness affects you. Dr. Tuckman suggests reflecting on your day to identify:

1. When did you lose track of time?

2. What activities or situations tend to create time blindness for you?

3. What were the consequences of that time blindness?

4. What strategies helped you stay more time-aware?

Understanding your personal “slippery spots” allows you to implement preventative strategies before you get caught in a cycle of distraction or hyperfocus.

Taking the First Step

If time blindness is affecting your life, you’re not alone. Many adults with ADHD struggle with this invisible challenge, but with the right support and strategies, it can be managed effectively.

Ready to understand your ADHD better? Take the first step by getting a comprehensive diagnosis. ADHD Online offers convenient, comprehensive ADHD testing and assessment from licensed professionals who understand the nuances of adult ADHD, including challenges like time blindness.

This article draws on insights from a podcast conversation hosted by ADHD Online, featuring Dr. Ari Tuckman. His perspectives provide valuable guidance for anyone struggling with time blindness and ADHD, whether diagnosed or seeking to understand their experiences better.