For individuals with ADHD, managing time effectively can be a major challenge. ADHD can cause time to feel warped, making it difficult to focus and prioritise tasks. This can lead to wasting time, missed deadlines, and increased stress. However, with the right strategies and tools, individuals with ADHD can learn to manage their time more effectively in the workplace.

Understanding How ADHD Warps Time Perception

One of the key challenges for individuals with ADHD is how the disorder affects their perception of time. Time may seem to move more quickly or slowly, or may feel unpredictable and difficult to measure.

Time Blindness and the Time Horizon Problem

Time blindness is a common symptom experienced by many people with ADHD. It is the inability to accurately perceive the passage of time or estimate how long a task or activity will take. This can lead to difficulties in managing time and planning tasks effectively.

The time horizon problem is a related issue. It refers to the tendency of people with ADHD to focus on the immediate present rather than planning for the future. This can make it difficult to set long-term goals and to prioritise tasks that may not have an immediate payoff.

Temporal Discounting

Temporal discounting is a cognitive process in which an individual places a lower value on delayed rewards compared to immediate rewards. People with ADHD tend to have a higher tendency towards temporal discounting, which means they may prioritise immediate gratification over long-term goals. This can lead to poor time management and procrastination, as individuals with ADHD may struggle to prioritise tasks that require a longer time frame or delay immediate rewards.

For example, an individual with ADHD may choose to scroll through social media or engage in other distracting activities instead of starting an important project because the immediate reward of the former is more appealing than the delayed reward of the latter. This can lead to a lack of productivity and difficulty meeting deadlines.

Strategies to help ADHD’ers Manage Their Time

Use the 5 Second Rule

The 5-second rule is a time management strategy commonly used by people with ADHD. The idea is simple: when faced with a task or decision, count down from five and take action. The purpose of this strategy is to help people with ADHD overcome their tendency to procrastinate or become distracted by other thoughts or stimuli. When a person counts down from five and takes action, they interrupt the cycle of inaction and start to build momentum towards completing the task.

The five-second rule can be used for a variety of tasks, from getting out of bed in the morning to starting a work project or responding to an email. The key is to use the rule consistently and build it into a habit over time.

Break Down Tasks

Breaking down tasks can be an effective way to reduce temporal discounting for employees with ADHD. By breaking down larger tasks into smaller, more manageable ones, individuals with ADHD can create a more immediate sense of accomplishment and reward.

Breaking down tasks can also help individuals with ADHD better visualise the steps needed to complete a task, making it easier to plan and allocate their time effectively. By breaking down tasks into smaller components, individuals can also better prioritise and focus on the most important aspects of a task, reducing the likelihood of becoming overwhelmed and losing focus.

To break down tasks effectively, it can be helpful to use a task list or planner. By breaking down larger tasks into smaller ones and assigning specific deadlines or timeframes for each step, individuals with ADHD can better track their progress and stay on top of their workload.

Use Timers or Alarms

Using a timer or alarm can help you stay on track and complete tasks within a specific time frame. Set a timer for a specific amount of time, and work on a task until the timer goes off. One Timer I like the use is the Pomodoro Timer, which you can download onto your phone or computer. It works by timing 25 minutes of focused work, and giving you a 5 minute break between every cycle.t

Prioritising Tasks and Planning Ahead

Another challenge for individuals with ADHD is prioritising tasks and planning ahead. Without a clear plan and structure, it can be easy to get distracted or overwhelmed by competing demands. To manage this challenge, individuals with ADHD can try using a daily planner or scheduling tool to map out tasks and prioritise them according to importance and urgency. Breaking tasks down into smaller, more manageable steps can also help make them feel more achievable.

Eliminating Distractions

Distractions can be a major challenge for individuals with ADHD, making it difficult to focus and stay on task. In the workplace, distractions can come in many forms, from noisy colleagues to email and social media notifications. To eliminate distractions, individuals with ADHD can try using noise-cancelling headphones, turning off notifications on their devices, or scheduling specific times to check email and social media.

Getting Organised

For individuals with ADHD, getting organised can be a major challenge. Keeping track of paperwork, files, and other materials can be overwhelming and lead to wasted time searching for lost items. To stay organised, individuals with ADHD can try using a filing system or colour-coding system to keep track of paperwork and materials. Investing in organisational tools, such as binders, file folders, or storage bins, can also help keep materials in order and easily accessible.

Seek Support

Finally, it’s important for individuals with ADHD to seek support and guidance when managing their time in the workplace. This may include working with a coach or therapist to develop coping strategies and time-management skills. Additionally, seeking support from colleagues and supervisors can help create a more supportive and understanding workplace environment.

If you need extra support, you can also contact us at Enna. All you need to do is register with us and you will receive an email to book a call with a member of our team.