7 ADHD Time Management Issues (& How to Solve Them)

When it comes to time management for adults with ADHD, there are only two “times”: now, and not now. 

And now is the only time that matters – often to the detriment of tasks needed in the not now – (aka the future).  

For example, because Present You spent most of the morning hyperfocused on researching the best recipes for chicken tetrazzini for dinner, Future You is in a jam and will now have to figure out how to get your kids ready for school and out the door in 10 minutes. (Hint: It’s not going to happen!)

Present You means well. 

Present You is trying her very best! 

But Future You deserves a bit more consideration – which is where time management skills can help. 

In episode #129 of the Motherhood in ADHD podcast, entrepreneur and mom with ADHD Angel McElhaney serves as guest host, as we discuss the details of my Time Management Mastery course for moms with ADHD. 

You can listen to the episode here:

Or if you prefer to read, this article will cover 7 common ADHD time management issues and offer a few solutions for each one – so ALL versions of you can feel more peaceful and productive.

Why do people with ADHD struggle with time management?

Time management is a part of executive functioning–the part of your brain (located in the frontal lobe) that controls working memory, mental flexibilit,y and self-control. 

One of the hallmarks of ADHD is executive dysfunction–meaning this part of the brain doesn’t work as well in ADHDers as in neurotypical people. 

Part of executive dysfunction is the inability to perceive and manage time effectively – which is why people with ADHD struggle to plan and prioritize time-sensitive tasks. 

Here are a few examples of common ADHD time management struggles:

• Constantly running late

• Focusing on the wrong tasks (failure to prioritize)

• Missing deadlines & failed commitments

• Giving in to distraction

• Disorganization (causing wasted time)

• Procrastination

We’ll talk about each of these in detail and offer solutions for each one – but first, we’ll need to tackle the first (real) issue with ADHD and time management: resistance to learning it.

The (Actual) First Issue: ADHD Resistance to Time Management 

If you make a face or roll your eyes when you hear the words “time management,” you’re not alone. 

The idea of managing your time can feel boring, tedious, impossible, or even downright oppressive. 

It can also induce anxiety if you’ve tried it before and failed, or if you’ve internalized others’ comments about how being late, unorganized and “all over the place” is just part of your personality or moral failings.

Because so many of us with adult ADHD resist time management for various (& completely valid) reasons, let’s start with a few important truths. 

Truth #1: Time management doesn’t have to be a huge, overwhelming thing, and you don’t have to be perfect at it. 

When you have ADHD, you resist tasks that feel like “too much.”

And it’s easy to feel like time management falls into that category – there are a million books, blogs, TikToks, and YouTube videos about it. 

It’s a rabbit hole any ADHDer could fall into and never end up getting started. 

But here’s the truth: you don’t have to overhaul your whole life to improve your time management skills.

You can implement tiny changes that add up over time. 

You also don’t have to be perfect. Consistency isn’t required to be successful. You will struggle, and that’s okay! It’s part of the learning process. 

Truth #2: You are capable of improving your time management skills. 

No matter what your parents, your peers, teachers or coaches have said about your time management in the past, you can improve.

All it takes is a little knowledge, the right teacher to explain in an ADHD-friendly way, and a lot of persistence. 

So turn down the volume on those negative feedback loops, and open your mind to (even the tiniest of) new possibilities. 

Truth #3: Time management can be flexible. 

Your schedule doesn’t have to be set in stone. Again, consistency isn’t required to be successful. 

And you don’t have to use every tip, trick or tool offered in this post. 

You can create a time management plan that works for your unique personality and lifestyle. 

Truth #4: Time management will make life easier for you. 

Let’s make one thing clear: time management isn’t something we’re doing to please others – it’s something you can do to increase your own well-being. 

How would you feel if your mornings were peaceful rather than frantic?

If you didn’t have to feel so guilty for being late or missing appointments?

If you could reflect on your day and know you spent it on the things and people that matter most?

Pretty good, right? 

Awesome – let’s get into the part we like: Action! 

7 Common ADHD Time Management Issues (& How to Solve Them)

Now that we’ve established that you are capable of improving your time management skills, and you’re a bit more open to the positive effect it can have on your life, let’s dig into the actual issues and solutions. 

Issue #1: You’re constantly running late

Your kids are always late to school. 

You’re always late to work. 

Your friends show up 15 minutes later than the agreed-upon lunch date time, because that’s when they know to expect you. 

If this sounds like you, punctuality is probably a major issue for you. 

Solutions:

1. Clocks

   Placing clocks visibly and strategically in your home helps increase your awareness of what time it is, and it also helps with time blindness – the inability to perceive the passage of time (a common ADHD symptom). Talking clocks are even better. (I’ll explain this in a sec.)

2. Alarms 

   Alarms aren’t just for waking up! You can set alarms to go off 5-15 minutes before your appointments, to remind you to take medicine, for just about anything you need to remember. Just be sure to spring into action as soon as the alarm sounds – or you’re at risk of getting distracted! Snoozing is ok, but under no circumstance will you dismiss the alarm until you’ve actually done the task. Ask me how I know… *eye roll*

3. Smart Speakers

   Unlike you (no offense!), smart speakers like Alexa or Google Home won’t get distracted or off task. 

   Let these handy devices guide your morning by programming them to give you audible reminders like “take your medication!” or “It’s time to leave the house now!”
   Interested in creating a custom morning routine using smart speakers? Check out my Time Management Mastery course.

4. Make your plan achievable

   None of the above tips will help if you try to cram too many tasks into too short a time frame. 

   When you think about scheduling tasks, be sure to reflect on whether or not the time frame you’ve set is appropriate. Be sure to consider “transition times,” such as parking your car and walking to a building, using the bathroom before your next meeting, etc.
   If this is a struggle bus item for you, check out my  Time Management Mastery course.

Issue #2: You focus on the wrong tasks

You promised yourself you’d accomplish several important tasks today, but at the end of the day you realize you’ve spent hours on a completely irrelevant and unimportant task – leaving no time at all for the important stuff. 

If you play tend to play “whack-a-mole” with your day, addressing whatever pops up rather than what’s truly important, you struggle with prioritizing your tasks. 

1. Take time to prioritize

   Take some time to reflect on what tasks (long and short-term) are truly most important to you. 

   Is spending an extra hour bonding with your kids at night more important than deep cleaning the kitchen? If so, prioritize time with your kids by getting it in your schedule and committing to it. 
   If you struggle to determine what’s most important, the Eisenhower Box is a helpful tool.

2. To-do lists 

   After you prioritize your tasks, put them into a to-do list. 

   You can have a “master” to-do list (Excel or Google Sheets) with short-term (to-do this week), medium-term (to-do this month), and long term (to-do when I have time). 
   Review your master list each morning, and copy some of the tasks to a written, daily list (that you can scratch off!).

3. Time-blocking

   Your calendar isn’t just for scheduling appointments – you can use it to block out time to complete tasks. 

   Time blocking helps you be more intentional with your day – ensuring you’ll actually work on what’s most important. 

   You don’t have to schedule every minute of your time – feel free to time-block only the most important tasks.

Issue #3: You miss deadlines or fail to follow-through on commitments

You constantly ask your boss or clients for extra time to complete work, even though you promised you’d have it done by now. 

You overestimate your capacity to get things done, and try to do too much – so you end up flaking out on commitments to friends or family (even though you don’t mean to!). 

If you relate, you probably struggle with meeting deadlines and commitments. 

Solutions:

1. Timers

   Time yourself to develop an awareness of how long it takes you to do certain tasks, so you can better manage your capacity.

2. Buffer time

   Give yourself “buffer time” (extra time) when needed. You can set your clocks 10-15 minutes fast to get you moving. But vary it by the clock so it’s still a surprise.

   Think it will take you 15 minutes to do that task? Double it & call it 30 minutes, and you’re more likely to be accurate.

   If you time yourself and realize you take longer to do certain things, use your new “buffer” knowledge in your planning next time.

3. Time blocking

   We can revisit time-blocking for this issue as well. 

   Time-blocking helps you create a concrete time and space for you to do tasks instead of leaving your time ambiguous (a recipe for distraction!). 

Issue #4: You give in to distractions (resulting in wasted time)

You’re working on an important project and “Beat It” by Michael Jackson is playing in the background. 

You’re suddenly overcome with curiosity about who played guitar on the track (it was Eddie VanHalen) – then you go down a Michael Jackson Google rabbit hole for an hour, getting behind on your work. 

If this sounds like you, you might be a bit distractible! 

Solutions:

1. “Focus Mode” on your devices

   Focus mode on Andriod or Apple devices allows you to select certain apps and make them unavailable while the mode is turned on. While in focus mode, you won’t be able to open these apps, or get notifications from them – decreasing distractions. 

   I also use this before bed so I don’t head down an instagram rabbit hole when I should be sleeping.
   There are also several apps you can install that do the same thing – I haven’t personally tried any of these, but feel free to give them a whirl if you’re curious!

2. Design a distraction-free environment

   Be intentional about your work space. 

   This may mean placing your phone in a drawer (or on airplane mode) during tasks, keeping the TV off (or in another room), etc. 

   Kindly but firmly set boundaries with your friends, family and co-workers who might call or come visit you when when you need to focus--you can even have a sign on your door or in your workspace. 

   If your home or work office is too distracting, you can also pack up and head to the library or a coffee shop.

3. Make your priority clear.

   Write your current task on a post-it and stick it on your computer screen or phone to remind you quickly to get back on track.

Issue #5: You’re disorganized (resulting in wasted time)

Do you lose your keys, purse, phone, wallet or any other frequently needed item on a daily (or hourly) basis?

If so, you probably struggle to stay organized. 

Solutions:

1. Find (or create) a “home” for essential items

   You don’t have to go full Marie Kondo to organize your house – simply creating a “home” for your essential items – like a hook by the front door for your purse or keys – will help you find them quickly.

2. Minimalism

   Again, you don’t have to become a complete minimalist, getting rid of all your excess silverware and coffee mugs. 

   But getting rid of useless clutter will help you locate items that would otherwise be hidden.

3. Advanced Set-Up

   If you tend to need the same items every day – clothes, hair tools, kids’ backpacks, etc – you can spend a few minutes at night setting these items up for easy access in the morning.

Issue #6: Procrastination

Why finish this task now when you can wait till the last minute and let stress be your motivation?

If this is your motto, you probably procrastinate often. But even though stress can be a good motivator, it will eventually take a major toll on your mental and physical health. 

Solutions:

1. Breaking down tasks into smaller steps

   You might procrastinate because a task feels way too big and intimidating. 

   Try breaking it down into small, even “micro” steps, so it feels more manageable. Write down how many steps you’d like to accomplish during a time period and then cross them off as you complete them. 

   Tasks can be as small as “sit down in my chair,” “open up my laptop” and “log-in.”

2. Commit to working in small intervals of time

   A project may take 5 hours to complete, but what if you started by working on it for 15 minutes? Or if even that sounds too daunting, how about 5?

   Set your timer to whatever amount of time feels good to you, and commit to working on the task for only that long. 

   If you feel like you can keep going after the timer goes off, then do it! 

   If not, put the task aside for now, and reset the timer when you’re ready to tackle another small time interval.

3. Find an accountability buddy

   If you don’t have a boss to check in on you to make sure you’re getting things done, find a friend or co-worker who will hold you accountable. 

   You can meet them on Zoom to body double (work nearby at the same time, but on different tasks.) 

   Ask them to check in with you by text or phone call each day or week for an update on your progress, and to encourage you when you feel down. You can do the same for them!

Issue #7: You have ADHD

You’re not the best with time and that is okay. You’re a human and you’re not meant to be perfect. Yes, you want to bumperpad your weaknesses, but focusing on your strengths matters, too.

Solution:

Offer yourself grace when the timing doesn’t work out. Accepting that you’re learning and trusting yourself when you didn’t mean harm when you showed up late again is vital. This frees up your energy and headspace to decide what you want to do differently next time, instead of berating yourself for messing up again.

Bonus Solution: Master Your ADHD Time Management

Time management is hard – especially when you have ADHD. 

But you’ve already taken the first steps to improve your time management skills, just by reading this post (it was long!). 

What if I told you it’s possible to go a step further and master time management? 

You can – I’ve seen it happen dozens of times with clients in my Time Management Mastery for ADHD moms course. 

In this 11-week course, you’ll learn how to:

• Zero in on your motivation so you're no longer dreading the morning

• Understand why your ADHD brain craves flexible structure to move from reactive overwhelm to purposefully proactive

• Start your day with a morning routine that gets you out of the house on time without swearing at your teenager

• Build a bedtime routine that gets your kids peacefully in bed without "Medusa Mom" biting off your preschooler's head

• Make space in your day for the good stuff: an afternoon set aside for your (new) hobby, floor time with your toddler, or a date with your partner

Being a mom with ADHD is tough – that’s why I’d love to give you the knowledge, tools and support to make your life easier and much more peaceful! Join today!