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How can I improve my time management at work with ADHD? 

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Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

For many adults with ADHD, time can feel slippery, hours disappear, deadlines sneak up, and even small tasks can spiral into stress. According to NICE guidance (NG87), ADHD affects executive functions such as planning, organisation, and “temporal awareness,” which makes it harder to estimate how long things take and to prioritise effectively. This is not about motivation; it is about how the brain experiences time. 

Discover if you have ADHD

Why ADHD makes time feel different 

A 2023 review in Brain Sciences found that adults with ADHD have measurable differences in brain networks responsible for timing and planning, helping to explain common struggles with lateness, procrastination, and last-minute working. Another meta-analysis confirmed that “time-blindness” is a core ADHD feature, meaning it is easy to lose track of time or underestimate how long a task will take. 

The Royal College of Psychiatrists notes that these executive-function difficulties often persist into adulthood and are key contributors to work-related stress, missed deadlines and burnout if left unsupported. 

Practical strategies that work 

NICE NG87 recommends combining medication (where appropriate) with skills-based and environmental support. NHS self-help packs such as Lothian’s Adult ADHD Resource Pack and Berkshire Healthcare’s workplace guide suggest practical time-management tools, including: 

  • Externalising time: use visible clocks, timers, or countdown apps. 
  • Chunking work: break big projects into smaller, clearly defined steps. 
  • Daily planning blocks: dedicate 10–15 minutes each morning to prioritise tasks. 
  • Micro-deadlines: set small, achievable goals throughout the day. 
  • Body-doubling: Work alongside a colleague or partner to maintain momentum. 
  • Routine cues: check your diary at the same time every evening. 

The Berkshire Healthcare ADHD terminology guide also highlights that having a “body double” or accountability partner can reduce overwhelm and help turn intention into action, especially for repetitive or complex work tasks. 

Workplace adjustments make a difference 

Under the UK Equality Act 2010, ADHD can qualify as a disability, meaning employers must consider reasonable adjustments. These may include flexible scheduling, quieter spaces, written task lists, regular manager check-ins, or permission to use reminders and digital tools. According to ACAS, these changes help reduce stress and improve reliability, benefiting both the employee and the wider team. 

Reassuring takeaway 

Time-management difficulties with ADHD are not a sign of carelessness; they are a recognised neurological pattern. According to NICE and RCPsych, combining medical treatment, skills training, and structured support can transform how time feels and functions. With the right tools and workplace understanding, it’s possible to move from “always late” to feeling in control of your time, and your day. 

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. 

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