Why do I struggle with deadlines with ADHD?

PostedDecember 22, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Many adults with ADHD find deadlines overwhelming, even when they care deeply about their work. According to NICE guidance (NG87), ADHD affects attention, planning, motivation, and emotion regulation, all of which play a role in how time is managed. Missing deadlines is not a sign of laziness; it reflects how ADHD changes the brain’s sense of time and reward.

How ADHD affects time and motivation

Research shows that adults with ADHD often perceive time differently. A 2023 review in Brain Sciences found a consistent difference in how people with ADHD estimate, monitor, and use time, linked to brain regions that control planning and timing. This can make it difficult to judge how long tasks will take or to “feel” the urgency of a future deadline until it is very close.

NHS materials such as the Lothian Adult ADHD Self-Help Pack explain that many adults experience “time-blindness,” an unawareness of how quickly time passes, leading to lateness, missed tasks, and that constant sense of being behind.

The “last-minute” cycle

Difficulties with organisation, emotional regulation, and delayed rewards cause adults with ADHD to rely on last-minute pressure to start tasks. The short burst of adrenaline can temporarily boost focus, but it also fuels stress and burnout.

According to Frontiers in Psychology, even so-called “productive” last-minute work can harm wellbeing if sustained over time. Most experts recommend building systems that create earlier, smaller rewards, like visual progress bars, timed work sprints, or accountability check-ins.

Evidence-based supports that help

NICE and NHS ADHD guidance recommend structured psychological interventions such as CBT or psychoeducation, which help adults plan tasks, manage procrastination, and replace self-criticism with problem-solving. A 2022 Frontiers in Psychology review found that CBT and coaching programmes significantly improved time management, organisation, and follow-through for adults with ADHD.

Self-help strategies supported by UK NHS Trusts include:

Using visual or digital timers (e.g. Pomodoro or countdown clocks).

Breaking tasks into small, timed steps with frequent breaks.

Externalising time with calendars, alarms, and colour-coded reminders.

Scheduling short planning sessions daily rather than once a week.

The Berkshire Healthcare “ADHD in the Workplace” guide also recommends workplace adjustments such as written task lists, flexible deadlines, and brief progress check-ins to improve reliability and reduce stress.

Reassuring takeaway

Struggling with deadlines is one of the most common and misunderstood experiences of ADHD. According to NICE and RCPsych, combining structured support, therapy and environmental tools can transform how time is managed. With the right systems and understanding, adults with ADHD can move from last-minute panic to steady, sustainable progress.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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.