Why cannot I hit a “just right” arrival time when I have ADHD 

Many people with ADHD describe a familiar pattern in their daily lives. Some days they leave the house far too late, and on others they arrive extremely early without meaning to. According to the NICE NG87, ADHD affects planning, organisation and time management, which means the internal sense of when to start getting ready is often unreliable. This makes hitting a steady “just right” arrival time especially challenging. 

Why time feels unpredictable with ADHD 

Research reviewed in the Journal of Personalized Medicine explains that adults with ADHD frequently misjudge durations and struggle with prospective timing, describing time as either racing by or disappearing. A decade of evidence summarised in the Journal of Clinical Medicine also shows consistent difficulties with estimating and reproducing time intervals, which can contribute to last minute rushing. 

Meta analytic findings in the Journal of Attention Disorders show moderate timing impairments across the ADHD lifespan. These differences make it hard to judge when to begin preparing for an appointment or journey, especially when tasks feel distant or unimportant. 

Why judging when to start varies day to day 

Studies summarised in Frontiers in Psychology show that working memory and sustained attention are crucial for keeping track of time. When either slips, people may not notice how late it has become until urgency appears. 

Guidance from the RCGP ADHD Framework notes that many people with ADHD rely on emotional cues rather than clock-based cues. If an event does not feel immediate or high stakes, starting on time becomes unlikely. 

Executive function and the missing middle 

Executive function research in Frontiers in Psychiatry and NHS Executive Function Guidance shows that ADHD involves difficulties with planning, inhibition and working memory. These skills allow people to pace tasks and aim for an “in-between” arrival. When they are inconsistent, behaviour swings between too early and too late. 

Key takeaway 

A “just right” arrival time is difficult for many people with ADHD because their internal timing system is less dependable and easily influenced by attention shifts, motivation and emotion. With structured routines, external time cues and strategies recommended by the NHS, NICE, the Mayo Clinic and the Cleveland Clinic, many people find they can move closer to consistent, manageable time use. 

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

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.