ADHD And Time Management Tips – The Techniques That Really Work
Written by Alice Dartnell, Life and Success Coach
Alice Dartnell is a time management and energy management coach, trainer, speaker, and author, who is passionate about empowering people to create a life by design, not by default! Known as an expert in time management and energy management, Alice doesn’t teach time management in the traditional sense.
Living with ADHD can feel like you’re, always a step behind, racing to keep up with the clock and your never-ending list of tasks. You often misjudge how long tasks will take, making the mistake of thinking, "I can finish this before I need to go," only to be caught off guard. The sheer volume of tasks can sometimes be overwhelming, leading to paralysis and procrastination when you don’t know where to begin.
I get it, and I want to reassure you there is nothing ‘wrong with you’. However, I also want you to know that with the right time management strategies tailored to how your brain works, you can start to take control and find a rhythm that works for you to improve your time management. As a coach that specialises in time management that is also neurodivergent, let me share the secrets and strategies that can make a difference.
Understanding ADHD and time management
ADHD, or Attention Deficit Hyperactivity Disorder, is bit of a misleading name in my opinion. It affects more than just attention. It also impacts time perception, focus, and task management. People with ADHD often face challenges like procrastination, 'time blindness' (losing track of time), and difficulty initiating tasks.
Over the years, I’ve developed several time management strategies that have significantly enhanced my organization, focus, and productivity, while also helping me manage shiny object syndrome, overwhelm, and procrastination.
Although this article is particularly geared towards neurodiverse readers, I believe these tips will be beneficial for everyone!
Practical tip 1: Break tasks into smaller steps
One of the biggest challenges for people with ADHD is feeling overwhelmed by large tasks. When a task seems too big or complex, it’s easy to procrastinate or avoid it altogether—it's the classic “I don’t know where to start, so I don’t.” While procrastination affects many, it can feel particularly paralyzing for those with ADHD. The key to overcoming this is to break tasks down into the smallest bite-sized steps that you can!
For example, I had a client that was putting of a big piece of work that was getting dangerously close to their deadline. Rather than tackling it as one big task, I encouraged them to divide it into smaller, more manageable pieces, like drafting an outline, researching, scoping ideas, writing, editing etc.
This approach provides an easier starting point, helping you build momentum and achieve what I call your “wins.” These small successes contribute to steady progress and prevent overwhelm. Each win creates momentum, making it simpler to tackle the next step.
Practical tip 2: Time blocking
This must be my favourite time management strategy! Time blocking involves blocking off chunks of time in your calendar for different tasks and projects. For instance, you might set aside 9:00–10:00 am for emails and admin, 10:00–11:30 am for a particular project, 11.30 am – 12 pm for a workout, etc.
This approach provides an easier starting point, helping you build momentum and achieve what I call your “wins.” This approach provides an easier starting point, helping you build momentum and achieve what I call your “wins.” These small successes contribute to steady progress and prevent overwhelm. Each win creates momentum, making it simpler to tackle the next step. I call this “Tetris Your Calendar”.
This strategy is going to help you create structure in your day without an overly rigid routine.
Practical tip 3: Body doubling
Body doubling is a simple but effective technique of working alongside another person, in person or online, to help stay focused. The idea is that having someone else present creates accountability, even if they’re not working on the same task as you.
For example, you might schedule a virtual coworking session with a business buddy, where you both work on your tasks while on a video call, or arrange to go to the gym at the same time as a friend, even if you are doing your own workout. Just knowing someone else is there can help keep you on track and reduce the urge to procrastinate.
Check out my Brainz article, “How Body Doubling Can Help You Get Things Done and Stop Procrastination” for more information about body doubling!
Practical tip 4: Mindful breaks and movement
One of the things I strongly advocate is that time management isn’t just about managing your time, it is about managing you and your energy.
If you want to improve your focus, concentration, and productivity, then you must take regular breaks! However, it’s important that these breaks are mindful and purposeful, one that are going to restore your energy.
If you want to know how to take a break in a way that properly energises and refreshes you (without a double shot of espresso), then check out my YouTube video here.
Practical tip 5: Don’t pomodoro – customize your focus
This might be a bit controversial, but traditional time management techniques like the Pomodoro method, which involves working for 25 minutes followed by a short break, may not align well with how your brain works if you have ADHD. Instead, it’s crucial to customize your focus. Let me explain why.
If you find yourself prone to hyperfocus, use shorter timers to remind yourself to take breaks, even if it's just for a minute or two to stretch or clear your mind. For example, you might set a timer to go off every hour. On the other hand, if you struggle to maintain focus, start with shorter work sessions, even just 10 minutes, and work in short, sharp bursts. Flexibility is key to maximizing your attention!
Adopting these time management techniques
Time management with ADHD doesn’t have to be an uphill struggle. By breaking tasks into smaller steps, using timers and time blocking in ways that match your natural rhythm, incorporating body doubling, and taking mindful breaks, you can create a supportive structure. These strategies can help turn chaos into calm and give you a greater sense of control over your day.
Remember, the journey to mastering your time is personal. Don’t hesitate to experiment and find what truly resonates with you. With persistence and a willingness to adapt, you have the power to take charge of your time and make everyday count.
Want to know more
Download my free training “From Procrastinator to Proactive” Mini-Masterclass. This is the ultimate guide to banish procrastination, manage the overwhelm and create balance!
Alice Dartnell, Life and Success Coach
Alice Dartnell is a time management and energy management coach, trainer, speaker, and author, who is passionate about empowering people to create a life by design, not by default! Known as an expert in time management and energy management, Alice doesn’t teach time management in the traditional sense. Instead, she focuses on importance of energy management and mindset as the way to improve time management. Alice believes that time management actually isn’t about managing time! Instead, it is about managing you, other people, your tasks and most importantly, your energy! She works with individuals on a 121 basis, as well as through programmes, workshops, and courses. Additionally, she delivers training to org
