“Let me guess: you stayed up until 2 am finishing that work project?” John’s wife asks with quiet frustration. John tried to hide his exhaustion, but the bags of sand under his eyes gave him away. This wasn’t the first time John lost sight of a deadline and had to work all night to get it done. John liked his job but hated the fact that this continued to happen to him. Ever since having kids, the additional responsibilities combined with increased work demands left him in the weeds all too often. John longed to solve the ADHD and time management mystery.
Managing time better could help him finally enjoy his life more, be more connected to family, and heck, sleep longer than five hours a night.
The irony? John had seen therapists for time-management issues, but he never really felt understood. If he heard “just get a to-do list” or “just show up early” one more time, he was going to scream.
Why is John struggling to find help? It’s because having general issues with time management isn’t the same as having issues with time management due to ADHD (Attention Deficit Hyperactivity Disorder).
John’s issues aren’t about bad habits. John’s issues are because his brain works differently than much of the world around him, and he needs a tailored approach to ADHD treatment. Spoiler alert: the first part of effective ADHD treatment for John was learning more about his ADHD brain and why it worked differently. The short answer (because John ultimately became an expert on his own ADHD) is…executive functioning.
What are Executive Functions?
One theory suggests that ADHD brains experience dopamine differently than neurotypical brains. Essentially, ADHDers experience lower levels of dopamine, especially surrounding mundane or prolonged tasks, all of which result in impairments for the ADHD individual’s executive functions, a set of higher-order brain processes that organize daily life. These executive functions include:
- Verbal, emotional, and behavioral self-control
- Problem-solving
- Setting and achieving goals
- Activation on work that one finds daunting
- Attention and concentration
- Staying on task
- Working memory
- Organization
- Planning ahead
What is the Impact of Executive Functions on Time Management?
Because ADHD individuals struggle with executive functioning, someone like John might notice he:
- Runs late to social activities, meetings, appointments, school, or work
- Misses or nearly misses deadlines
- Often loses possessions
- Struggles to prioritize tasks (doing something easier that matters less first, delaying that project that requires more time and effort)
- Failing to plan ahead for meetings,
- Chronically procrastinating
All combined? John struggled to hold everything together and couldn’t seem to find any balance. While John learned he’ll always have ADHD, he also learned that ADHD can be a superpower if he can find a way to better manage his time and his life.
Five Ways to Start Finding Balance
Get an accurate ADHD diagnosis.
Unsure if you have ADHD? The first step to solving any struggle is knowing it exists. Without an ADHD diagnosis, the go-to advice for time management won’t help. ADHD testing is the best way to get the most accurate diagnosis possible. Taking an online ADHD quiz is not a diagnosis, but is a good first step to identifying if the focusing issues you’re having are related to ADHD.
Step outside of isolation.
Clocks. Lists. Signs. Because ADHD individuals struggle with working memory (the recall needed to remember what just happened and what to do next), remembering where to start can be a challenge. Using your environment to set up a series of reminders helps. However…that’s just the start: why stop there?
Start learning other ways to motivate yourself from the outside in. For example, studies show that working in public spaces (e.g. Co-Hatch) can actually help folks stay on task. Another strategy is body doubling, where you intentionally work alongside someone else (quietly, no passing notes!).
Scope it out.
People with ADHD often struggle with having a plan for their day. They can be amazing go-getters on the one hand, and the type to not look before they leap on the other hand. ADHD has been described as too much present and not enough future. So before you jump into the day, get intentional about what you want to get done in the first place. (Spoiler alert: it’s probably less than your ambitious ADHD brain would like.)
Learn to manage relationships.
Many folks with ADHD will say that focusing issues impact their relationships the most. They wrestle with when to apologize and when to stand their ground. They’re unsure why they feel a little sick when it’s time to set boundaries and can’t imagine not overcommitting. Time management is often relationship management. Many times, what you need to do is learn to carve out a workload that works for you rather than against you. This happens by building confidence and clear communication about what you can get done (or what you need in order to do so). Unsure how? Start small; just say no to one small inconsequential thing at a time and test the waters.
Untangle emotional roadblocks with ADHD therapy.
If you’ve had ADHD your whole life, there are likely a lot of built-up negative mindsets that get in the way of you managing time appropriately. Working with an ADHD specialist ensures you get the skills and the shift in perspective that helps you eliminate emotional roadblocks.
Don’t know if you have emotional roadblocks? Well, do you suffer from any of these? 
- Imposter syndrome
- Intense fear of failure
- Self-doubt
- Anger management
- Emotional roller coasters
- Social anxiety
- Difficulties sustaining friendships
These are some specific areas that may be impacting how you manage your time and your life.
Start Untangling ADHD and Time Management with An Adult ADHD Therapy in Columbus, OH
Looking for more individualized support? You don’t have to feel unbalanced and scattered. ADHD-focused therapy can help improve structure and balance. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey, 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 scattered. 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!
