by Grace Berman, LCSW and Carey Werley, LCSW
Managing time effectively can be a challenge for anyone, but for individuals with ADHD, it can often feel like an uphill battle. ADHD, or Attention Deficit Hyperactivity Disorder, can often present challenges when it comes to time management and procrastination. These challenges with procrastination can be exacerbated by co-occurring challenges with anxiety, as we know that the cycle of avoidance can reinforce procrastination habits. The constant stream of thoughts, the difficulty in focusing, and the impulsivity associated with ADHD can make staying on top of tasks and deadlines a bit more difficult. But don’t worry, you’re not alone! With the right strategies and support, you can effectively over come ADHD time management and conquer procrastination.
Furthermore, if you are the parent or loved one of someone with ADHD, this can be challenging as well. You can be an important source of support if you can recognize that the symptoms of ADHD are real and also treatable. Responding with empathy and practical solutions and support is the best way to help your loved one with ADHD.
Understanding the ADHD Brain and Time Management
Before we dive into tips and strategies to help with ADHD time management, it’s important to understand why ADHD can make time management so tricky. People with ADHD often experience:
Difficulty with executive functions: Difficulty with executive functions involves challenges in planning, organizing, and prioritizing tasks, which can make it hard to break down large tasks, estimate time, and stay on track. Executive functioning skills develop until around age 25, and it’s important for parents to understand age-appropriate expectations. However, for kids and teens with ADHD, their skills will differ from peers, so validating their feelings and setting appropriate expectations is crucial.
Impulsivity: The tendency to act without thinking can lead to starting tasks without finishing them or getting sidetracked by distractions.
Time blindness: People with ADHD may struggle with perceiving time accurately, leading to underestimating how long tasks will take or forgetting about deadlines.
While these challenges can be frustrating, it’s essential to remember that they are common among individuals with ADHD. With the right approach, you can develop effective strategies to overcome them.
Supporting a Loved One with ADHD
Supporting a loved one with ADHD involves offering compassion and empathy while recognizing the unique challenges they face. It’s crucial to validate their feelings and acknowledge their efforts. Additionally, scaffolding with appropriate supports—such as breaking tasks into manageable steps, setting clear expectations, and using reminders—can help them navigate daily responsibilities more effectively. By combining understanding with practical assistance, you can create a nurturing environment that empowers them to thrive.
Tips for Improving ADHD Time Management Plus Parent Tips
1. Break it Down
Large tasks can be overwhelming. Break them into smaller, more manageable steps. For example, instead of thinking about “writing a report,” focus on “creating an outline” or “researching information.” This makes tasks seem less daunting and helps you stay motivated.
Parent tip: Consider also breaking down multi-step directions into smaller steps, this will make it easier for your child to listen to you.
2. Prioritize Effectively
Not all tasks are created equal. Identify which tasks are most important and urgent. Use tools like a to-do list or a planner to visually organize your tasks and prioritize them accordingly.
Parent tip: Support your child in structuring their day by creating visual checklists of routines and/or schedules to structure more open-ended days.
3. Set Realistic Goals
Aim for progress, not perfection. Set achievable goals for yourself and celebrate your accomplishments, no matter how small. This helps build confidence and motivation.
4. Time Blocking
Allocate specific time blocks for different tasks or activities. This helps structure your day and prevents you from getting overwhelmed. Use a timer to stay focused during each block. Many people find that 25 minutes of work followed by a 5-10 minute break is a helpful way to structure time.
5. Minimize Distractions
Create a focused work environment by eliminating distractions. Find a quiet space, turn off notifications, and use website blockers if needed.
Parent tip: Take a look at devices your children are using and assess for potential distractions. Sometimes setting the stage can be as simple as closing excessive open tabs or teaching adolescents how to save or ‘star’ most used websites.
6. Reward Yourself
Positive reinforcement can be a powerful motivator. Reward yourself for completing tasks or achieving goals. This helps create a positive association with productivity.
Parent tip: Praise your child when they follow directions and complete tasks to increase this behavior. You can also create a reward system using a point chart to further reinforce focus and task completion.
7. Seek Support
Don’t hesitate to reach out for support. Talk to friends, family, or a therapist about your challenges. Joining a support group can also be beneficial.
Parent Tip: Talk to your child’s school about appropriate accommodations and collaborate with key school staff like teachers and learning specialists to ensure assignments and instructions are designed to help maximize skill building.
The Role of Technology
Technology can be both a blessing and a curse when it comes to ADHD time management. While it can provide helpful tools, it can also be a major distraction. Here are some technology tips:
- Time management apps: Use apps like calendars, task managers, and timers to stay organized and on track.
- Mindfulness apps: Incorporate mindfulness practices to improve focus and reduce stress.
- Digital detox: Schedule regular breaks from technology to recharge and avoid burnout.
- Assess time blindness: Time blindness can especially be prevalent with technology. To help combat this, assess how much time is spent on certain apps and create daily limit times to help create awareness and maintain structure.
The Ross Center: Your Partner in ADHD Support
At The Ross Center, we understand the challenges associated with ADHD time management. We offer comprehensive assessments for both children and adults to identify executive function issues and develop personalized strategies. In addition, our team of expert therapists can provide ongoing support, guidance, and interventions tailored to your specific needs. Whether you’re seeking a diagnosis or long-term support, we’re here to help you build effective coping mechanisms and achieve your goals.
Remember, improving ADHD time management and overcoming procrastination is a journey, not a destination. Be patient with yourself, celebrate your successes, and don’t hesitate to seek professional help. With the right strategies and support, you can take control of your time and achieve your goals.
What To Do Next
Contact us today to schedule a comprehensive assessment or to set up a session with a therapist for you our your child to gain time management strategies and a greater understanding of how to manage your ADHD. Plus, sign up for our newsletter to stay informed about the latest resources and support options.
