Have you ever told yourself you would complete a pressing work task…only to find you spent hours on something less important but more interesting? How many times have you tried to leave on time, only to find you miscalculated how long it would take to get ready? ADHD brains and time have a complicated relationship. ADHDers often find they are chronically late, tend to miss deadlines and struggle to plan ahead. The fact is, ADHD (Attention Deficit Hyperactivity Disorder) can make the future seem so far away it’s almost as if it doesn’t exist. This is caused by what Dr. Russell Barkely has coined “time blindness.” While the term is relatively new, ADHD and time blindness have been around for centuries and can impact an ADHD individual’s ability to achieve their goals and find balance in their lives.
What is Time Blindness? 
An awareness of time is part of the brain’s executive functions, a set of self-directed actions that people use to manage their lives and better control themselves. Primarily, these executive functions allow us to anticipate the future and adjust our actions to prepare for that future.
However, the executive functions of ADHDers work differently, so their actions aren’t always guided by the future. Rather, their actions are guided by the present.
An ADHD person might then tend to the present rather than do what will serve their future goals. As a result, the general observation by the scientific community is that ADHDers see time differently than neurotypical people.
Time Horizons
Even if a task is pressing, an ADHD individual doesn’t always feel the pull toward it in the same way a neurotypical person does. For example, if a project is due Friday and it’s Monday, a non-ADHD person gets to work on Monday (or sooner) because they feel the pull of the future motivating their actions. However, an ADHD person may wait until Friday slaps them in the face before they get started. In fact, they might even disregard the future entirely, a process called temporal discounting.
How Time Blindness Shows Up in ADHD
There are two major ways time blindness impacts ADHD individuals in daily life. First, is time awareness, or the ability to be aware of how much time has elapsed. And time reproduction, the ability to replicate your efforts based on an accurate perception of how long a task might take. While it might seem simple to a neurotypical person who will just redirect themselves toward what’s most important at the moment or modify their to-do list to meet their goals, an ADHD person finds that time blindness impacts them in many ways:
- Showing up unprepared for work or life tasks
- Not meeting deadlines
- Losing hours of time on novel distractions (e.g. video games)
- Not accomplishing goals
- Struggling to create a realistic schedule (and stick to it)
- Procrastinating due to not feeling the urgency or perceiving the task itself as too daunting (e.g. “not knowing where to start”
How to Manage Time Blindness
Reduce physical distractions.
It’s easier to say no to a video game if you’re not in the same room with one. Many ADHDers find that they lose track of time through their “hyperfixations” or hobbies. If you need to get something done, it’s helpful to ensure you’re not sitting in a funhouse of novelty and distraction.
Externalize time.
The ADHD brain doesn’t have an internal clock. So the simplest thing to do is to use an actual clock. Setting alarms will prompt you to know that time has passed. Another option is to have larger clocks nearby, preferably analog (as they indicate how much time has passed more clearly).
Externalize tasks.
Have you ever heard of a vision board? Many high-powered CEOs use them to stay focused on their goals and stay motivated. Simple but obvious and large visual cues that work as reminders of what to do next can help ADHDers stay on track.
Start feeling more in control of your time.
Time blindness can make time feel slippery, leaving many individuals feeling defeated. The idea is to detach from the present in order to align your behavior with what your future needs. Building the right systems and habits can help reduce the impact of getting derailed by time and improve your ability to meet your goals and your potential.
Start Working With An ADHD Therapist in Columbus, Ohio
Looking for more individualized support? You don’t have to feel out of control of your time. ADHD-focused therapy can help improve structure and find balance. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone
- Meet with one of our caring therapists.
- Stop feeling like your time is controlling you. Start feeling in charge of your time.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info!
