6 ADHD time management techniques that actually work

If you’re watching the hours slip away, as your to-do list grows in size, try out these ADHD-specific strategies to make the most of the time you have

If you’re always missing deadlines or struggling to squeeze in all your life admin, you’ve probably tried lots of time management techniques. But if you have attention deficit hyperactivity disorder (ADHD), traditional approaches probably won’t work because, more often than not, they’re designed for neurotypical brains.

And because people with ADHD often have trouble with decision-making, attention, and impulse control, traditional approaches can leave you feeling defeated, instead of productive.

Time management coach Alice Dartnell, who has ADHD herself, has a refreshing take on this: “ADHD time management battles aren’t really about time, but about the brain, dopamine, and our wiring.”

So, instead of trying to force yourself to adopt a system that wasn’t made with you in mind, here’s how to work with your uniquely wired brain, instead of against it.

Simple rule of three

Prior to being diagnosed with ADHD, Alice admits she relied on long task lists that regularly sent her into fight-or-flight. This is particularly problematic for ADHD brains, because the stress response impacts decision-making and problem-solving for those who already struggle with executive function.

Instead, Alice suggests focusing on and choosing three tasks, then prioritising and completing them before setting the next three. She adds that as you tick each task off the list, you’ll get an encouraging boost of dopamine to motivate you to move on to the next three tasks.

ABC tasks

Many people with ADHD struggle to figure out the best order to do things, which can contribute to the common experience of feeling overwhelmed. To combat this, Alice suggests using the ABC method to prioritise. Grab your task list, and divide the items into: A) urgent and important; B) important, but not urgent; and C) to-do, but not essential.

This system is a quick and simple way to intentionally direct focus, and reduce the chance of being easily distracted by less important tasks.

Use visuals

Research from 2020, published in Neuropsychology, suggests that working memory can be impaired for those with ADHD, which can impact time management when forgotten tasks pile up. However, studies also show strong correlations between seeing and remembering, so visual aids can act as effective reminders of what needs to be done.

This could be a wipeable whiteboard where you write your ABC list for the week, a wall planner that maps out your goals for the year, or a brightly coloured sticky note on the bathroom mirror about that email you keep forgetting to reply to.

Flexible ‘when/then’ time blocking

While calendar time blocking is a helpful way to visually carve out space in your day for particular tasks, creating a rigid schedule won’t work for many ADHDers, who tend to resist routine.To address this, Alice suggests starting with short, 60-minute blocks, while also factoring in regular breaks.

Transitioning from one task to another can be challenging for an ADHD brain, because abrupt changes are difficult. Therefore, buffer activities between tasks can help (e.g. taking a walk).

One method is to set an intention of ‘when/then’ for tasks. By setting a ‘when’ deadline for a task (e.g. I need to collect my prescription by 4pm), and something ‘then’ to look forward to afterwards (e.g. then I’ll go to the park), it creates a goal you’ll be motivated to work towards.

Managing SOS

Shiny object syndrome (SOS) is when people get easily distracted by new ideas. For those with ADHD, there may be a tendency to jump to other tasks, resulting in a lack of progress.

Alice says: “You have to distinguish the difference between distractions versus creative ideas and energy.” She suggests stopping and pausing to see whether it’s genuinely something worth pursuing, or simply boredom in action.

When you get the impulse to suddenly switch tasks as a new idea arises, keep a notepad or spreadsheet that you can quickly add to as an ongoing ‘ideas’ list. Then, set aside time to explore these at a later date.

Energy-based scheduling

Alice believes that one of the key things about managing your time is simply being more aware of your energy levels: “I’m a big believer in protecting your energy in a way that works for you,” she explains.

In practical terms, this might mean accepting that you may have the time to do something, but not necessarily the capacity. “People have one pot of energy. So, if you have a busy work week, maybe don’t plan much for the weekend,” says Alice.

Over time, you’ll realise that you’re not failing at managing your time, you’ve just been using a system that wasn’t designed with your brain in mind. So, let go of it, and explore other ways that work for you – and you might just find that time is on your side after all.