ADHD Time Blindness: 5 Simple Strategies That Actually Work
- Eric Kaufmann
- 4 days ago
- 7 min read
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Many neurodivergent adults struggle with time blindness. When you can’t feel time passing, it impacts everything: your relationships, your reputation, and your self-confidence.
In this post, we’re unpacking why time disappears and five tools to become more time aware.
Table of Contents
Hi Friend,
Last week, I was completely off my game. I had five minutes before leaving for an appointment, so naturally, my ADHD brain decided it was the perfect moment to scroll TikTok Shop for holiday deals.
Just 5 minutes. I’ll keep my eye on the time.
Next thing I know, it’s 3:40 PM, I’m still on the couch, and my appointment started 10 minutes ago. I rushed out of the door, turned on my car, and felt my heart sink as I remembered I was nearly out of gas.
Why do I always do this?
The very next day, I tried to be “responsible.”
I thought I’d be productive this time and send one quick email before getting my dog from the groomer.
Well…that email turned into LinkedIn comments, a DM, and somehow researching foldable e-bikes.
Late. Again.
It’s not just losing track of time. It felt like time evaporated into thin air.
And if you live with ADHD, are autistic, or have executive function challenges, I’m guessing you’ve felt this too. For some, it’s losing hours to hyperfocus. For others, it’s staring at a to-do list thinking, “There's never enough time.” And for many, it’s the gut-drop moment when you realize you forgot something important.
This is time blindness.
Today, we’re breaking down why time seems to disappear for neurodivergent adults and how to improve executive function skills while managing time blindness using 5 practical tools.
Let’s dive in.
What is Time Blindness and How is it Related to ADHD and Autism?
Time blindness is a difficulty in perceiving the passage of time and predicting how long things will take.
Psychology Today describes it as a persistent challenge in “managing time and perceiving how quickly it passes.” It isn’t an official diagnosis, but it is deeply connected to ADHD, autism, and executive dysfunction.
When someone struggles with time blindness, time often feels invisible, infinite, or compressed.
This shows up everywhere:
We think we have plenty of time and end up being late.
We tell our partners we’ll leave in five minutes, but arrive twenty minutes late.
We lose hours to hyperfocus but feel guilty because nothing important got done.
Time blindness strains relationships, disrupts routines, and is the reason many neurodivergent adults are viewed as underperformers at work.
In reality, time blindness isn’t about ability. It’s about neurology and executive function. Many people with ADHD or autism literally do not feel time passing the way neurotypical adults do.
This is why time blindness and ADHD often show up together, making it harder to manage routines, meet deadlines, and stay consistent with long-term goals.
Why Do I Struggle With Time Management?
Most adults I coach have tried improving their time management skills. But the strategies they choose often fail because they don’t address the root problem: their brain is not tracking time accurately.
"I've tried everything. Timers, alarms, reminders. Nothing works. I don't know what's wrong with me."
Keep this in mind: You’re not lazy. You're not broken. You don't suck. You haven't found the right systems yet.
The most common time management mistakes I see are…
1. To-do lists without time estimates
This creates an unrealistic expectation of how much we can get done in one day. It fuels the crushing belief that “there’s never enough time.”
2. Telling ourselves, “I’ll remember”
Our working memory is simply not strong enough. If it isn’t written down, scheduled, or set as a reminder, it’s gone.
3. Setting ten random alarms
Check-in alarms are a nice idea, but they only work when they align with our actual schedule. Otherwise, we tune them out.
4. Believing tasks take “5 minutes”
Hello, Planning Fallacy. ADHD and autistic brains underestimate time and overestimate our future selves on repeat.
5. Starting tasks with no anchor point
When there are no edges to time, time disappears. We start a task and get distracted or locked into hyperfocus. Then, we look up from our laptops, shocked that two hours passed.
Most of these challenges make perfect sense when we understand how ADHD time blindness affects the brain’s ability to track time, shift attention, and estimate how long tasks will take.
5 Tools to Improve Time Management
To move from time blind to time-aware, we need to make time feel real. Below are the top 5 tools I teach my executive function coaching clients.
Before you keep reading, a quick note! Try just ONE of these tools this week. There's no need to overhaul your entire life. Start small. Test out one and see if it works. If it doesn't, try another from the list.
Build Stop Signs
Before starting a task, set a timer cube or kitchen timer.
This gives you a clear “stop point,” so you can focus without fearing you’ll fall into a time void.
Add Visual Timers…Everywhere
Analog clocks make time visible. I recommend putting one in every room of your home.
The clock on your phone is less helpful because it requires hunting for it, which becomes its own distraction trap.
Task Batch Your Day
This one is helpful for anyone who struggles with transitions. Instead of jumping from one to-do to the next, we can batch tasks in like categories.
For example:
Communication
Admin
Errands
Deep Work
When we reduce transitions, time becomes more predictable and cuts down the invisible time lost between tasks.
Read my full-length blog on task batching here.
Set Anchor Alarms
Three anchor alarms per day. Not ten.
Each ring of the alarm acts as a gentle check-in:
What time is it?
Am I focused on the right thing?
What’s next?
This anchors your day, so time doesn’t float away.
Pro tip: set your anchors each morning while sipping coffee and checking your calendar.
Pad Time
Humans are terrible at estimating how long something will take. Many neurodivergent adults struggle with this because of time blindness, weak working memory, and emotional dysregulation.
So, if you think something will take 40 minutes, plan for 60. If you think getting ready will take 20 minutes, plan for 30.
Always pad time.
Summary
Time blindness is neurological. Many neurodivergent adults, like those with ADHD or who are autistic, don’t feel the passage of time like neurotypical people. But, like any executive function skill, we can improve this skill with external and internal strategies.
Here are 5 ways to improve time awareness. This week, choose ONE strategy to try.
Build stop signs by setting a timer before diving into a task or taking a break
Put analog timers in every room of your home
Group and complete similar tasks from your to-do list
Anchor your day with 3 intentional alarms
Pad time estimating and multiplying by 1.5
These small adjustments help us get more time, get promoted, and even improve the relationships most important to us.
Because when we learn to feel time, we also learn how to make time for ourselves and the people we love.
If time keeps slipping through your fingers and you want help implementing these tools, I’m offering a no-cost adult executive function coaching session. You can schedule your session here.
In service,
Eric
FAQs
What causes time blindness in adults with ADHD or autism?
Time blindness is a neurological challenge, not a character flaw. Adults with ADHD or autism struggle to feel the passage of time accurately because of differences in executive function skills like working memory, impulse control, and time management. This makes time feel invisible, infinite, or compressed, which is why tasks take longer, appointments get missed, and days seem to “evaporate.”
How do I know if I have time blindness?
You may have time blindness if you frequently underestimate how long tasks take, lose hours to hyperfocus, forget appointments, tell yourself “I’ll remember” but don’t, or regularly feel stressed because the day is slipping away. Many people describe it as always being late, always rushing, or feeling like time simply disappears.
What are the best tools to manage time blindness?
The five most effective tools are:
Build stop signs by setting timers before starting tasks.
Use visual timers like analog clocks in every room.
Task batch your day to reduce transitions.
Set anchor alarms to check in throughout the day.
Pad time by multiplying estimates by 1.5.
You don't need to apply all of them. Start by choosing one and testing it for a week.
These strategies make time visible, strengthen executive function skills, and help neurodivergent adults stay on track.
Related articles:
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.
