Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS
Losing track of time is one of the most common and frustrating challenges adults with ADHD describe. Many people call it time blindness, a difficulty sensing how time passes or estimating how long tasks will take. According to the NHS, these problems stem from core differences in attention, planning, and working memory, which make it harder to stay aware of shifting time during daily tasks.
How ADHD affects time perception
Time blindness is closely tied to executive function, the mental skills that help you organise, plan, and monitor tasks. Studies published in PubMed, such as this review on time perception in ADHD, show that adults with ADHD often have difficulty estimating durations, switching between tasks, and remembering future intentions.
Differences in the prefrontal cortex and dopamine systems also affect motivation and internal timekeeping, which explains why hyperfocus and losing time often occur together. The Mayo Clinic highlights persistent challenges with organisation and prioritising tasks for many adults.
Managing time more effectively
According to NICE NG87, using timers, alarms, visual schedules, and task breakdowns can help anchor attention and improve time awareness. Cognitive Behavioural Therapy for ADHD and structured coaching can also strengthen planning and routine building.
Private services like ADHD Certify offer assessments and medication reviews that align with NICE guidance, which may support focus and time regulation.
Key takeaway
Time blindness is a recognised part of ADHD, not a personal flaw. With the right tools, routines, and support, many adults find they can manage time more confidently and reduce the impact on daily life.
Avery Lombardi, MSc
Author
Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.
All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.
Dr. Rebecca Fernandez, MBBS
Reviewer
Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.
All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.
