Why Typical Time Management Techniques Don't Always Work for People with ADHD - and What Actually Might

Time management advice is everywhere. From planners, apps, and timers, people with ADHD aren't struggling to find resources, we're struggling to find the right resources. In fact, if you have ADHD, you've probably already discovered this truth the hard way: most of it doesn't work.

I want to emphasize that it's not because you're lazy or unmotivated. These systems simply weren't designed for you. They were never meant to work for you, so part of coaching is exploring what actually does work for you.

First, let's examine why mainstream strategies don't work. For one, they assume that you'll just naturally return to them. But squirrel! Something else came up and that deadline blew past. In fact, maybe you never realized how pressing that deadline was - ADHD can mess with both our sense of urgency and our ability to measure time to task completion, a key component of prioritizing and organizing time. Besides struggling with distractions, breaking down projects, chunking, and working memory issues, I'd be surprised if we were the ideal client for any task or project management philosophy. These programs don't teach you how to deal with ADHD, they show you a non-ADHD sanitized version. Bottom line, the most popular programs have assumptions that all brains work a certain way, but we know that just isn't true.

Obviously, in a coaching engagement I'd get to know you, and help you figure out what is helpful over the long-term. But if you're not ready for that level of change, you can try some of these:

1. Using a visual system. If your memory is weak, outsource the work it has to do. On a typical workday, you can use a cue such as leaving your wallet where you're sure to grab it before opening on the door. A post it on the door handle might remind you to let the dog in before you leave. A Kanban-style whiteboard might help you with tasks at work, and maybe instead of an hourly schedule you use color blocking on a calendar.

2. Make time visible. Analog clocks show more success than digital clocks for this reason, but you can also use visual timers. There some novel products on the market being developed specifically for people with ADHD.

3. Use momentum instead of motivation. Start with the smallest feasible element and work up into the more complex tasks. Starting a hard task mid-project may be easier than initiating an easier one on a cold project.

4. Make it a game. So often as adults we avoid silliness, play, or whimsy...but why? Your brain craves novelty, reward, and little hits of dopamine. So indulge it! Set timers and race the clock, track points to a little treat, or create an alter ego. My alter ego's superpower is lighting-fast at putting up the laundry. I know that's "lame," but I'm happy with the outcome. And that's cool!

5. Build routines. The approach of many people with ADHD is to tighten the shackles. "If my mind wanders, I'll just give myself less time," results in "I ran out of time." We can build routines together such as habit chaining, that create second nature productivity that is built in, without tasking your brain for constant decision-making.

At the end of the day, it's not really about what works for someone else. It's what works for you. You may have tried some of these and the don't work well - and that's fine. I'm always ready to help you build something new!

Wishing you the Best!

-Coach Jennifer