The definition of time management—according to the book Smart But Scattered by Dawson and Guare—is understanding how much time you have, determining where to spend that time, and operating within time limits to meet deadlines.
If you are someone who struggles with time, I want you to know: It’s not your fault. Time management is a brain-based skill—an executive function controlled by the brain. Understanding this has given me a lot of peace regarding my own challenges, and I hope it does the same for you.
Understanding the Brain-Based Connection
For those of us who are neurodivergent, time management tends to be either a significant strength or a major challenge. This is common across all executive functions. Unfortunately, not everyone realizes this is a brain-based skill, which can lead to unfair judgment from others.
If you are looking to improve your skills while judging yourself, please lean into self-compassion. Research shows that the more self-compassion we have, the better we are at working on the things we want to change.
A Realistic Perspective
If time management is a huge challenge for you, it probably won’t ever be perfect or as strong as your other talents—but you can definitely make progress by choosing strategies that work for your brain.
For many of us, the difficulty is situational. You might be a pro at work, but struggle at home, where there is less external structure. You might simply lose track of time when the “scaffolding” of a formal environment is removed.
Common Challenges
Even if you have strengths related to time management, you may recognize some of the common ADHD time management issues listed below (Tuckman 2012):
- Over-committing to too many tasks
- Structuring solo time without external guidance
- Running late or double-booking
- Having difficulty making time for yourself
- Having difficulty recognizing the passage of time (time blindness)
Many of us (myself included) are much better at meeting external deadlines than the ones we set for ourselves. Since we will inevitably slip up occasionally, it is vital to have a toolkit of strategies ready for when that happens.
Tips and Strategies to Try
Remember: Take what works and leave the rest. You do not have to try any or all of these strategies right now, and it is completely valid to save a strategy for later.
Account for “Hidden” Time
Our time estimates are often off, especially for complicated tasks. We frequently forget to budget for:
- Task switching (the mental energy to move from one thing to another)
- Transition time (getting ready to go or cleaning up)
“Buffer zones” can help. Try not to pack your schedule too tightly. Instead, use “5- or 10-minute warnings” to help yourself transition more easily.
Commit to Less
Practice saying “no.” Prioritize your top “must-do” items and let the others go. This creates the wiggle room necessary to actually finish the most important things.
Create Micro-Deadlines
The ADHD brain often operates on “now or not now.” If a deadline is weeks away, it’s hard to find the motivation to start.
- Build in closer deadlines to create a sense of immediacy.
- Use alarms or calendar reminders.
- Externalize accountability: If your self-imposed deadlines or alarms don’t work, check in with a friend to hold yourself accountable or join a co-working group.
Gamify the Task
Make it a game by using an abbreviated timeframe.
- Compete with yourself: “How much can I write in five minutes?”
- Sprint for rewards: “If I do the dishes for 10 minutes, I get 10 minutes of downtime.” This creates the urgency many of us need to get moving and builds in a reward.
Evaluating What Works for You
Time Management Essential Reads
There is no “perfect” strategy that works 100 percent of the time. When reviewing these strategies above, ask yourself:
- Have I tried this before?
- Did some or all of it work? (You might rate the strategy on a scale of 1 to 10 to help you compare with other strategies.)
- What are the pros and cons of this strategy?
- Do I want to start or keep using this strategy, tweak it in some way, or save it for later?
By reflecting this way, a pattern usually emerges. I highly advise keeping a “menu” of a few different strategies so you can switch things up if one specific method stops being effective.
