Tme is money. But for those who are neurodiverse, time can feel like a foreign concept…certainly not anything worth monetizing! This phenomenon is often referred to as time blindness and tends to be more common in people with autism, attention deficit disorder (ADD) or attention deficit hyperactivity disorder (ADHD).
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 Does Time Blindness Mean?
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.
Time Blindness Symptoms
Those with neurodiversity often have trouble with what is called “time blindness.” This means that they have difficulty estimating, keeping track of, or managing time.
A common symptom of ADHD, particularly prevalent in adult ADHD, it can manifest itself with some of the following related or occurring issues:
- Persistent lateness
- Impulsivity
- Hyperactivity
- Underestimating how much time has passed or how much time is left before an event
- Misjudging how long a task will take (time estimation)
- Missing deadlines
- Difficulty making or sticking to a schedule
- Lost belongings
- Procrastination on specific tasks
- Feeling like time passes quickly, or as though time is slipping away
- Trouble regulating the speed of movement
- Slow reaction times
As you can see, while this is an issue mostly related to poor perception of time, it can make other issues more noticeable or severe.
What Causes Time Blindness?
A common feature of the ADHD brain, time blindness isn’t excluded just to those with autism, ADHD, or another type of neurodiversity.
There are certain neurological factors at play. Differences in brain function and structure, particularly in the prefrontal cortex (which is responsible for executive functioning) can create an impairment in how you observe time.
Another factor that can cause issues with time blindness is dopamine dysregulation. Dopamine is closely linked to attention and the perception of time, so low dopamine may cause an issue with gauging time correctly.
How Do You Overcome Time Blindness?
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.
Avoid time sucks like social media doomscrolling that not only worsen your ADHD time blindness but don’t do much for your overall mental health, either.
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.
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.
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.
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.
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, particularly if you are someone who struggles with hyperfocus. This involves taking a break every 20-30 minutes to reset your internal clock..
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.
If you notice time blindness is completely taking over your life, you may want to talk to your doctor. This is a complex issue with deep neurological underpinnings, so it may be worth having a conversation about whether more in-depth behavioral therapy or even an adjustment to your ADHD medication (if you take any) is worthwhile.
Again, this is not a decision you should make solely based on this post alone (we are not medical professionals!), but instead, talk to your healthcare provider about your options.
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.
By considering these simple steps, you can improve your time management skills…in the ways that work best and are most meaningful for you.
Further Reading
- Miao, Shuo et al: Reduced Prefrontal Cortex Activation in Children with Attention-Deficit/Hyperactivity Disorder during Go/No-Go Task: A Functional Near-Infrared Spectroscopy Study
- 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