It’s been said that time is money. For those who are neurodiverse, however, time can feel like a foreign concept. This phenomenon is often referred to as time blindness.
Due to their difficulty with focus and organization, neurodiverse people often feel overwhelmed by the sheer volume of tasks they need to complete in a day. Time blindness, a subtype of this experience, makes it even more challenging. As a result, they may feel as though they are always playing catch-up. This chronic sense of being behind can be very frustrating and demoralizing.
But there is hope! With some creative planning and self-awareness, it is possible for neurodiverse people to manage their time more effectively.
What is Time Blindness?
Time blindness is a term used to describe someone who struggles to estimate how much time has passed or how much time is remaining. For those who are neurodiverse, time blindness can be a frequent hurdle.
This can often be a challenge for neurodiverse people, as they may become so focused on the task at hand that they lose track of time. Time blindness can also lead to difficulties with planning and organization, as people may have trouble estimating how long it will take to complete a certain task.
While time blindness is not a diagnosable condition, it is often associated with ADHD and other executive functioning disorders.
If you find that you are frequently forgetting appointments or running late for commitments, it may be worth discussing this with your doctor.
How Time Blindness Manifests Itself When You Have ADHD or Neurodiversity
Those with neurodiversity often have trouble with what is called “time blindness.” This means that they have difficulty estimating or keeping track of time. They may underestimate how much time has passed, how long a task will take, or how much time is left before an event.
As a result, they may miss deadlines or arrive late. They may also have difficulty making a realistic schedule or sticking to a schedule. Time blindness can be frustrating and make it difficult to get things done. This can lead to missed deadlines, lost belongings, and general chaos.
However, there are ways to manage it. By understanding and managing your time blindness, you can improve your productivity and reduce your stress levels.
How to Cope With Time Blindness With ADHD or Neurodiversity
Time blindness can be a frustrating experience, but fortunately there are ways to cope with it.
Identify the Areas of Impact
The good news is that there are things you can do to cope with time blindness and manage its impact on your life. Start by identifying the areas where time blindness is most likely to cause problems. For example, if you’re always running late for appointments, take a close look at your morning routine to see where you can save time.
Then, create a daily schedule and try to stick to it as closely as possible. This will help you to better estimate how long it will take you to complete tasks throughout the day.
Track Time with Apps, a Timer, or Spreadsheet
Luckily, there are a few ways to cope with this common experience of neurodiversity. One option is to use a time-tracking app or spreadsheet. By recording how you spend your time, you can get a better sense of where your time goes and identify areas where you need to make improvements.
One more strategy is to use a timer or alarm to break down tasks into manageable chunks of time. For example, setting a timer for 20 minutes and working on a project until the timer goes off.
Then, take a short break before resetting the timer and starting again. You can also try to create visual cues to help you keep track of time. For instance, if you need to pick up your child from school at 3:00, set an alarm on your phone and put it in plain sight so you don’t forget.
Give Yourself a Dopamine Dose
Suffering from time blindness can be frustrating, especially when it comes to managing ADHD and neurodiversity expereinces. Fortunately, there are some simple lifestyle changes that can help to improve the condition.
For instance, drinking coffee and getting more vitamin B6 can help to increase dopamine levels in the brain. In addition, exposure to sunlight and regular exercise can also boost dopamine levels and improve time blindness.
Understand “The Time Horizon” to Help Yourself Become More Aware of Time
One helpful method is to understand “the time horizon.” This refers to the amount of time you can realistically plan for and keep track of.
For some neurodiverse people, this may be only a few minutes, while for others it may be an hour or more. By understanding your own personal time horizon, you can learn to break down tasks into manageable chunks and better estimate how long they will take to complete.
For example, if you know it takes you 30 minutes to get ready for work in the morning, you can give yourself a heads-up 15 minutes before it’s time to start getting dressed, rather than waiting until the last minute and feeling rushed. Learning to become more aware of time doesn’t happen overnight, but by using strategies like this, you can gradually improve your sense of time and increase your ability to stay on schedule.
Listen to Music
You may not be able to control time, but you can control how you react to it. That’s the philosophy behind using music to cope with time blindness. The first step is to find a song that has a regular beat. This will help you to keep track of time by creating an auditory anchor.
Once you have found a suitable song, try to focus on the music itself rather than letting your mind wander. Listen for changes in tempo, dynamics, and texture, and let the music transport you to another place. With practice, you should find that music can help you to stay present in the moment and better manage your time blindness.
Add Buffer Time to Your Schedule
One strategy is to add buffer time to your schedule. For example, if you know it will take you 30 minutes to complete a task, give yourself an hour to do it. This will help to ensure that you don’t end up feeling rushed or frustrated.
Change Things Up
One way to cope with this challenge is to change things up on a regular basis. This might mean setting a daily or weekly schedule and sticking to it as much as possible. It can also mean breaking up tasks into smaller chunks and taking breaks between them. By changing your routine on a regular basis, you can help yourself stay on track and better manage your time.
Break Down Intimidating Tasks
Another helpful tip is to break down tasks into smaller steps and then estimate the time each step will take. By taking this approach, you can get a more accurate sense of how long it will ultimately take you to complete a project.
Be Mindful Of Your Time Sucks
One way to cope with this frustrating experience is to be mindful of your “time sucks.” These are the activities that tend to eat up more time than you realize, such as checking email or browsing the internet. If you can identify your time sucks and find ways to limit it, you’ll be able to better manage your time and stay on track.
Use an Analog Clock
If you struggle with time blindness, use an analog clock rather than a digital one. With an analog clock, you can see the minute hand slowly moving around the dial, which can help you to better gauge the passage of time.
Get to Bed Early
One way to help manage this symptom of neurodiversity is to get to bed early. A good night’s sleep can help improve focus and concentration, making it easier to get through the day. In addition, getting enough sleep can help to improve one’s mood, making it easier to deal with the inevitable setbacks that occur throughout the day.
Reset Your Focus Time
One strategy is to reset your focus time. This involves taking a break every 20-30 minutes to reset your internal clock.
By refocusing your attention at regular intervals, you can help yourself stay on track and get tasks done in a timely manner. Another strategy is to use a timer. This can help you break down tasks into manageable chunks and prevent you from getting lost in work that could have been completed more efficiently.
Don’t Over Commit
Try to be as flexible as possible in your schedule. Overbooking yourself will only lead to frustration, so build in some buffer time to account for potential delays.
Set Alarms
One way to cope with time blindness is to set regular alarms. By breaking up the day into smaller chunks, it becomes easier to manage time and stay on track. Additionally, setting alarms can help to create a routine that can be followed even on days when focus is difficult.
Consider Getting a Coach
Many neurodiverse people have to keep track of time, manage their schedule, and stay on top of deadlines. As a result, life can often feel like one big rush, and it can be easy to fall behind or miss important appointments. Thankfully, there are ways to cope with this problem.
One option is to get a coach. An executive function coach can help you learn how to better manage your time, stay organized, and meet your goals. With the right support, you can learn to cope with your neurodiversity and lead a happy and successful life.
Final Thoughts
Considering the struggles neurodiverse people face on a daily basis, it is important to be understanding and patient. There are many ways to cope with time blindness, but it will take some effort and practice. We hope that this article has given you a better understanding of ADHD and how to help those who suffer from it.
Further Reading
- Amy Sippl: Time Management Skills: Long-Term Supports & Strategies For Diverse Learners
- Radek Ptacek et al: Clinical Implications of the Perception of Time in Attention Deficit Hyperactivity Disorder (ADHD): A Review
- Zara Harris: Beating Time Blindness | CHADD
- Rebekah Pierce: Setting Smart Task Initiation IEP Goals To Get Started On The Right Foot