What is ADHD Time Blindness?
- Kelly Dyches
- May 27
- 2 min read
What is ADHD Time Blindness?
Time blindness is a common executive function challenge where people struggle to:
Accurately sense time passing
Estimate how long things will take
Remember future commitments
Prioritize based on deadlines
For people with ADHD, time often feels like it exists in only two categories:
Now
Not now
This makes it hard to plan, pace yourself, or switch between tasks in a timely way.
It’s why someone might:
Think 5 minutes have passed when it’s been 45
Underestimate how long a task will take (hello, missed deadlines)
Forget about future commitments until the last minute
Hyperfocus and lose track of time altogether
Why Does This Happen?
It’s tied to ADHD’s impact on executive functions, especially:
Working memory
Planning and organization
Impulse control
Future thinking (prospective memory)
ADHD brains have difficulty holding time in mind the way neurotypical brains do.
How to Overcome ADHD Time Blindness
You can’t “fix” time blindness, but you can work around it using external tools and strategies to make time visible and tangible. Here’s how:
1. Externalize Time
Use visual timers (Time Timer, digital countdowns)
Set alarms, reminders, or calendar notifications (several, if needed!)
Keep clocks in every room
2. Break Time Into Chunks
Use techniques like time blocking or the Pomodoro method (25 minutes work / 5 min break) I personally love the "FLOW-modoro" method, which is where you work for longer durations, say 45-90 minutes, then take a 10-15 min break. This works better for my brain.
Assign start and stop times, not just deadlines
3. Estimate and Track Task Durations
Before starting a task, guess how long it will take. Then multiply that number by 3X. That usually gives a more accurate amount of time to complete the task.
Time yourself, then compare, over time to build better internal awareness. This usually takes 5-7 days to get enough data on how long you spend on certain tasks.
4. Use Transition Rituals
Set reminders/alerts 10-15 minutes before switching tasks
Create mental or physical cues to signal task completion
5. Make the Future Feel Real
Use visual planners or write out what Future You needs to do
Put deadlines on sticky notes where you’ll see them
Break long-term goals into short, actionable steps
6. Prioritize One Thing at a Time
When everything feels equally urgent (which often happens with time blindness), use:
The Eisenhower Matrix (urgent/important)
A Top 3 priorities list for each day
My Tally System for Prioritization. Click here to download.
Without Tools: “I’ll start that report in a bit.”
Suddenly it’s 5 hours later.
With Tools: Set a visual timer for 25 minutes, start the report, timer goes off, quick break, repeat. Task gets done, and you can see how time is passing.
It’s not about willpower, it’s about building a time scaffold around your brain.
