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ADHD & Time Insensitivity




Although we still have a lot to learn about ADHD and time issues, and we know each human perceives time differently, individuals with ADHD often have many, and often severe, challenges around time.


It's important to remember that ADHD exists on a spectrum, and individuals experience these challenges to varying degrees.


Dr Russell A. Barkley, a leading authority on ADHD, says that ADHDers have an "exceptional nearsightedness about the future." He argues that ADHD is fundamentally a disorientation in time and that it creates a serious time management problem for adults in their daily lives.


Many areas may be impacted, such as:


  • Altered Time Perception: ADHDers often struggle to accurately judge how long tasks will take or how much time has passed.


  • Difficulty with Planning: Breaking down tasks into manageable steps and anticipating future needs can be overwhelming.


  • Trouble with Task Initiation: The "Not Now" effect can make it difficult to start tasks that feel distant or unimportant in the moment.


  • Hyperfocusing: While beneficial in some situations, hyperfocus can lead to losing track of time entirely.


  • Procrastination: Putting things off until the last minute is a common struggle, fuelled by the lack of urgency associated with future events.


  • Organisation and Prioritisation: Keeping track of appointments, deadlines, and responsibilities can be a constant battle.


  • Memory Issues: Forgetting important dates, commitments, and even daily tasks is a frequent occurrence.


Most people think ADHDers are always late and are generally poor at managing their time. While this can be true for many, the "being late" issue is often the least impactful time-related issue. Time insensitivity is much more than simply being early or late.


Many ADHDers live mostly in the "NOW" – which is only about 4 seconds long. There is also the "NOT NOW" for the ADHDer, which is outside of that 4 seconds; this could be seen as some future time – perhaps tomorrow, in a week, two weeks, etc.


In the "NOT NOW" there is no adrenaline to get us to focus. We often don't feel the urgency of time passing, and it can simply get away from us. We often argue with the reality of time (because we really don't feel the time). We can then beat ourselves up for not fitting in the tasks we wanted to in a set time period.


Naturally, this can have a huge impact on an ADHDer. Time is not just one thing for an ADHDer; there are many pieces to it. Generally, with this "lack of future thinking", it is crucial that the various time challenges are understood and supported.


Externalising Time


A scientific approach to time management involves leveraging research-based strategies that address the unique challenges associated with the condition. For example, externalising time involves using visual and tangible tools to make time more concrete and observable. The use of visual timers and clocks in every room can make time more tangible.


Some other strategies for time insensitivity could be:


  • Planning and blocking time on a calendar.

  • Visual: Planners, PDAs, timers, etc.

  • Auditory: Alarms, buzzers.

  • Kinaesthetic: Vibrating pager.

  • Planning friend: Someone to help with accountability and reminders.

  • Practice estimating time: Develop a better sense of how long tasks actually take.

  • Plan rewards for timely accomplishments.

  • Resist the "just one more thing" thought and commit to being early.

  • Always have something to do/read/listen to with you.

  • Use music: Certain types of music can help with focus and concentration.


By being aware of the many time-related issues and also externalising time, people with ADHD can supplement internal time perception abilities with external cues. This approach helps us to better understand task durations, manage deadlines, and maintain awareness of time passing, ultimately improving our overall time management skills.


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1 commento


israclodaghcahill
28 gen

Some great tips there David, thanks. I didn’t realise how bad I was at estimating time until recently. I am also a last minute junkie … Urgh!

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