Living with ADHD as an adult can feel like juggling flaming swords while riding a unicycle – you’re just trying to keep it all together without accidentally burning the house down. As a middle-aged woman with ADHD, I’ve learned that time management with ADHD isn’t about perfect routines — it’s about clever hacks that actually work for my chaotic brain.
Time management with ADHD is tricky. We’re talking about symptoms like distractibility, procrastination, and the tendency to lose track of time. I’ve faced plenty of challenges – from forgetting deadlines to feeling overwhelmed by my ever-growing to-do list. But over the years, I’ve picked up some strategies that have genuinely made a difference. Let me share what’s worked for me – along with a few laughable failures. (Hint: sticky notes on my dog didn’t help.)
Time Management with ADHD: Why It Feels So Hard
Adults with ADHD often deal with a unique set of time management issues: difficulty prioritising tasks, getting easily distracted, and chronically procrastinating. It’s like trying to tame a tornado with a to-do list – it just doesn’t happen easily. These struggles can leave you feeling overwhelmed, unproductive, and guilty. Been there, done that, bought the planner I never used.
Acknowledging these challenges is the first step to tackling them. You’re not lazy or incapable; your brain just doesn’t follow the same linear path as everyone else’s. Let’s embrace that and find solutions that fit.
Strategy 1: ADHD Time Management Strategy: Prioritising with the Eisenhower Matrix
Ever feel like you’re drowning in tasks and don’t know which lifeline to grab? The Eisenhower Matrix is like a GPS for your priorities. Here’s how to use it:
- Urgent and Important: Firefighting tasks – do them now. (e.g., paying bills before the electricity gets cut off.)
- Important but Not Urgent: Stuff that moves the needle – but no one’s yelling at you about it yet. (e.g., planning your next big project.)
- Urgent but Not Important: Things that feel pressing but aren’t crucial. (e.g., responding to an email that could wait.)
- Not Urgent and Not Important: AKA the ‘why am I even doing this?’ category. (e.g., falling down a YouTube rabbit hole.)
Using this matrix has helped me quit the habit of working on the most immediate (but least important) thing. It’s a bit like Marie Kondo-ing your to-do list – keep what sparks productivity and ditch the rest.
If you’re looking for a practical tool to help implement this strategy, consider the Eisenhower Matrix: Time & Task Management Planner (#ad). It’s designed to help you set and focus on your priorities, making time management just a little bit easier.
Strategy 2: Managing Time with ADHD: Breaking Tasks into Small Wins
My brain sees ‘write a report’ and just… shuts down. Breaking tasks into bite-sized chunks makes them way more manageable. It’s like cutting a giant sandwich into mini sliders – less intimidating, equally satisfying. For example, instead of ‘clean the house,’ I’ll break it down to ‘dust the shelves,’ ‘vacuum the living room,’ and ‘remove the weird sticky substance from the fridge door.’ One step at a time.
Strategy 3: Use Visual Aids and Tools
Visual cues are lifesavers. I’ve tried apps like Trello and Todoist, but honestly, nothing beats a colorful planner where I can doodle around my to-do list. Bonus points if it’s covered in motivational stickers that remind me I’m not failing, just getting creative with deadlines.
One game-changer in our household is the Skylight Calendar: 15-inch Digital Calendar & Chore Chart (#ad). It’s a smart, touchscreen display that keeps schedules on point. Wall-mounted and interactive, it’s great for keeping everything visually organised, especially when your brain refuses to remember anything.
Strategy 4: Implement a Routine and Stick to It
Routine? Ha! ADHD laughs in the face of predictability. Still, having a loose routine helps. For me, mornings are sacred: coffee, yoga (okay, sometimes just stretching while I sip coffee), and a quick list of non-negotiable tasks for the day. The trick is building flexibility into your routine so that it doesn’t crumble when life throws a curveball – or your brain suddenly decides it’s hyper-focused on learning the history of bubble wrap.
Strategy 5: Use Time Blocking Techniques
Time blocking is my secret weapon. I allocate specific chunks of the day for particular tasks – like ‘creative writing’ or ‘panic about all the things I forgot.’ Having set times for focused work helps me resist the urge to spiral into unrelated projects. Plus, including buffer time means I’m not completely thrown off when my plans inevitably go awry.
Strategy 6: Set Realistic Goals and Deadlines
Setting realistic goals is key. It’s not about climbing Everest every day. Instead of aiming to ‘organise my entire life by Friday,’ I’ll set a more manageable goal like ‘sort the pile of mysterious papers on my desk.’ Breaking it down this way means I actually get stuff done – and can celebrate small wins.
Read More: Focus Hacks for Adults with ADHD: Tools and Strategies That Work
Final Thoughts
Time management with ADHD is like taming a particularly stubborn octopus – it takes persistence, creativity, and a good sense of humor. The key is finding what works for you and being okay with the fact that some days, even the best strategies might not cut it. That’s okay! Progress isn’t about perfection – it’s about finding ways to work with your brain rather than against it.