Q: “I’m late for everything. (Thank you, ADHD.) Is there a way to change my perception of time? Could hypnosis help?”
Place a bunch of clocks around your house — not digital clocks but the old-fashioned analog clocks and timers with hands that move. When you can literally see the progression of time, you will become more aware of it.
[Get This Free Download: Time-Management Guide for Adults with ADHD]
Being intentional about time management is important. Ask yourself: When do I actually need to leave? Let’s say you have a 2PM appointment. How long will it take to get there? How long to park? Add 15 minutes to your calculation because, somehow, everyone always seems to need 15 more minutes. Then, when you figure out what time to leave, set a bunch of reminders on your phone. Start with a reminder for 10 minutes before, and then five minutes before.
Make sure you’ve already written down the address and phone number of the place you’re going and what you need to bring. You don’t want to be driving in the car and then asking yourself: What was that address? Looking through emails on your phone is not what you want to be doing just before or while you’re driving. Set yourself up with everything you’ll need before you head out.
When you’re overwhelmed and scrambling, you’re not paying attention to time. So give yourself some breathing room. Be more intentional about your scheduling, and, in particular, pay attention to what comes before your appointment time. If that previous activity is likely to run long or get you stuck in traffic, save it for another time.
ADHD Treatment Can Help Minimize Shame
Q: “My child with ADHD is struggling with the weight of shame and low self-esteem. Which approaches are most helpful for supporting him?”
Would your child benefit from medication if he’s not already on it? Consider seeing a therapist or an ADHD coach to help him. Find ways to get on top of his ADHD symptoms and reduce their impact on his ability to get things done.
[Read: 42 Time-Management Apps and Hacks That Work for ADHD Brains]
Also coming to a place of acceptance is key. He doesn’t have to be perfect. And he doesn’t have to be liked by everybody else. Talk about the things you both like about him.
Help him set realistic expectations for what he can accomplish. And when he does achieve those goals, let him know it’s a job well done.
Time Management Tools: Next Steps
- Self-Test: Executive Dysfunction Test: Symptoms in Adults with ADHD
- Free Download: Never Be Late Again
- Read: How ADHD Warps Time Perception
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Updated on February 11, 2025