Time Management Tips for People with ADHD: Practical Strategies that Work

Managing time can feel like a constant uphill battle when you have ADHD. From missed appointments to that overwhelming sense of “where did the day go?”. You’re not alone if you find it difficult to keep track of time or stick to a routine.

At The ADHD clinic, we understand that traditional time management advice doesn’t always work for neurodivergent brains. That’s why we’ve put together this list of ADHD-friendly strategies which are realistic, flexible, and designed with your unique brain in mind.

Externalise Your Schedule

Trying to keep everything in your head? That’s exhausting and not very effective when you have ADHD. Use visual reminders like:

  • Wall calendars or whiteboards in key places (e.g., bedroom, kitchen).
  • Colour-coded planners or digital calendars to differentiate types of tasks.
  • Sticky notes for urgent reminders.

The more you can “see” your schedule, the easier it becomes to follow it.

Time Block for Success

Break your day into blocks of time and assign specific tasks to each block. Keep the following in mind:

  • Start small: Try 30-minute or 1-hour chunks.
  • Include buffer time for transitions and unexpected distractions.
  • Don’t forget to schedule breaks and downtime, which are just as important!

This approach helps you stay focused and reduces decision fatigue.

Use Timers and Alarms (Lots of Them!)

Timers are your best friend. Use them to:

  • Start tasks (“Just 5 minutes” can kickstart motivation).
  • Keep track of time during tasks.
  • Signal when it’s time to switch or stop.

Your phone’s built-in alarm can work wonders!

Prioritise with the Rule of 3

Each morning (or the night before), write down the three most important things you want to accomplish. This helps:

  • Reduce overwhelm.
  • Focus your energy.
  • Feel a sense of progress.

Make Transitions Easier

Switching tasks can be especially hard with ADHD. Try:

  • Setting a 5-minute warning before you need to shift.
  • Playing a specific song or sound as a cue.
  • Building in a short “buffer activity,” like walking around or stretching.

The goal is to ease your brain into the next task instead of expecting an abrupt change.

Create Routines That Work for You

Routines help reduce the number of decisions you need to make each day. Start with:

  • A morning and evening routine—simple, repeatable steps that set you up for success.
  • Anchoring tasks to existing habits (e.g., “After I brush my teeth, I check my calendar”).

Consistency builds momentum even if your routine doesn’t look “typical.”

Be Kind to Yourself

Some days won’t go as planned and that’s okay. Time management is a skill, not a moral issue. ADHD brains need more flexibility, compassion, and creativity and not more pressure.

Final Thoughts

There’s no one-size-fits-all system for managing time with ADHD, but with the right tools and support, you can find strategies that work for you. At The ADHD clinic, we work with individuals to build personalised routines that feel empowering rather than overwhelming.

If you’re struggling with time management and want tailored support, reach out using our enquiry form, as we’re here to help

Speak to an Expert