ADHD and Time Management

ADHD and Time Management – What is in your time bank account?

Time Management

We are all too familiar with this the term. If you are suffering with time management just recently or if it has been an issue for years, I am going to ask you to look at time through a new lens. We all have the same amount of time per day in our “time bank account. Twenty-four hours every day. Simple. What are some of the common “time overdraft” traits that are encountered?


Although this can be a very positive trait of ADHD with the increased ability to focus and get entrenched in work, hyper focusing can also act as a “time thief.” Those who hyperfocus rarely come up for air, lose track of time and ultimately miss other commitments or responsibilities. When you have established those tasks that will lead to a “hyper focusing hijacking of time,” set the timer on your smartphone so to establish a “time boundary.” This “time boundary” will allow for a much-needed break or transition to another obligation or commitment.                                                             

Blurry Schedules “Well, I’ll get to it later

  • “This should only take me 10 minutes.”
  • “The drive isn’t that long in rush hour traffic.”

First, we have to look at time and appreciate how long tasks actually take to be completed.  Then, take account of where your time is being spent each day. Tracking one typical work day and one “off” day is usually enough to see a pattern. By tracking where your time goes, you’ll have an increased awareness of where time is being spent. Furthermore, this will allow clarity on the length of time each task actually takes each day.

I once coached a busy mom of three children who came to me in exasperation regarding her schedule and time management issues. We did an exercise where I asked her to record frequent tasks and estimate how long she thought they took. Since there were five people in her household, she reported that grocery shopping was an all too frequent activity. She reported to me it took about 30 minutes. In fact, when she completed this exercise and actually accounted for the time, grocery shopping on average took 90 minutes!

Over a period of about three months, my client was armed with a new ability to be proactive and an increased empowerment over her sense of time. She reported feeling less frustrated and an overall reduction of stress.

The coaching process allows for a gradual change in habits with frequent check-ins, encouragement and strategies designed specifically for those with ADHD. I have also established a “coaching on demand” program to accommodate busy entrepreneurs, executives or anyone that would like more frequent communication than the traditional one hour appointment. Just another option to achieve a “balanced” time bank account with improved productivity while accommodating your busy lifestyle.

Contact Christine L. Robinson, M.Ed., Certified ADHD Coach/Educational Consultant to learn more. ~ T: 212-799-7777

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