You popped upstairs for five minutes to get a jumper. You look at your watch. Suddenly, it’s five hours later and you’re reorganising your wardrobe. You don’t know how that happened. As an ADHDer, you never quite know when time blindness will strike again.

Use Apps and Tech to Your Advantage

You might have a love-hate relationship with technology. However, there are plenty of apps and software out there that may help you manage your time blindness. While you’re unlikely to find a magic cure, using these tools could make a big difference. Here are some examples:

• Reminder apps: Setting a reminder for an event or activity is the simplest way to stay on top of it. Most phones and computers have built-in apps that do this.

• Goblin tools: Do you often under or overestimate how long things will take? Goblin tools have an estimator feature. Add your activity, and get an idea of the time it takes.

• Pomofocus: When you struggle to get into the flow state, Pomodoro can help. The app uses the Pomodoro Technique of mixing focus time with regular breaks.

• Calendar apps: Using a digital or app-based calendar is a great way to visualise your schedule. For people who have trouble with dates, this is a simple tool.

Of course, every ADHDer is different. What works for you may not work for someone else, and vice versa. If you have particular trouble with demand avoidance, for example, having reminders on your phone could have an adverse effect. You may be more likely to ignore them entirely.

Try some of the above apps, but know that it’s a case of trial and error. So, should something not work for you or your brain, you don’t have to use it. Figure out what software is useful, and what you can avoid completely. It’s all about considering your own situation.

Track How Long Things Really Take

One of the biggest challenges that ADHDers have is underestimating how long things take. You might grossly under or overestimate the length of time you need for an activity. This is a common part of time blindness, and can lead to challenges when sticking to a schedule.

While there’s no easy way to overcome this issue, one tactic is tracking how long each activity takes. You can do this with a timer whenever you have to do a task. For example, if you’re about to take a shower and you think it takes two minutes, you can time how long it really takes. This is a quick way to boost your understanding of how long things take so you can plan effectively.

Try Using the “15 Minute” Rule

Aiming to be “early” is too vague. However, if you know that you have problems with managing time, try using the “15 minute” rule. That means setting out 15 minutes before you need to when you’re going places. The worst case scenario here is that you’re far too early for plans.

It’s far more likely that you will be on time and, should anything go awry, you will have time to spare. Of course, it’s not always possible to plan to be early, especially when other things get in the way. However, having this in your mind could help you to get into the habit.

Accept Yourself Without Judgement

Time blindness is incredibly challenging and, unfortunately, it’s not something you can “hack” your way out of. One of the things that many ADHDers come up against is the shame that surrounds this issue. You may have been chastised for your lateness or your inability to manage your own plans. Peace comes when you accept yourself without judgement or guilt.

Set reasonable expectations with those around you. Having open and honest conversations about your struggles with time and scheduling is the first step. Ask those who care about you to grant you leniency when it comes to plans, which — in turn — will ease the pressure on you.

If you suspect you may have ADHD, the first step to self-acceptance is getting a full diagnosis. At Autism Services Group, we offer a private ADHD assessment that puts you in control.