How do I decide if arriving early or late is safer given my ADHD tendencies 

Adults with ADHD often swing between arriving much too early and running late. This pattern reflects how ADHD alters time perception, planning and emotional regulation rather than simple inconsistency. A 2023 review in the International Journal of Environmental Research and Public Health found that adults with ADHD experience consistent deficits in time estimation and time management, often asking why they are “noticeably late for appointments.” Similarly, a 2022 meta-analysis of time perception confirmed broad, lifelong timing difficulties, while research on ADHD and time perspectives linked these problems to reduced working memory, planning and self-motivation. These differences explain why ADHD can make punctuality unpredictable and why deciding when to leave or arrive can feel uncertain. 

Understanding timing swings in ADHD 

Many adults with ADHD describe time as “slipping away” faster than it really does. A 2021 review in Brain Sciences identified time perception as a focal symptom of adult ADHD, showing that people often underestimate how long tasks take and struggle to remember when to start preparing. This can result in chronic lateness or, conversely, arriving far too early to compensate for anxiety about being late. Evidence from Neuroscience and Biobehavioral Reviews suggests that prospective memory, meaning the ability to remember to act at the right moment, is also affected, making it harder to judge when to leave. 

Finding the safest timing margin 

According to NICE guideline NG87, ADHD causes functional difficulties with organisation, time management and adherence to routines, and management should include psychoeducation, CBT-style interventions and environmental supports. NHS advice for adults with ADHD similarly recognises that planning and time estimation are core challenges. These official sources recommend structured strategies to help individuals find a timing balance that avoids both extremes. 

NHS and clinical programmes such as the Adult ADHD Support Pack and CNWL ADHD reasonable-adjustment guidance recommend using visual timers, alarms and planners to externalise time. Behavioural strategies like backward planning, which involves working from the appointment time to decide when to start preparing, and building short, realistic buffers of 10 to 20 minutes are also supported by evidence. This approach allows flexibility without creating large, wasted periods that can trigger boredom or distraction. 

Research on cognitive behavioural therapy shows that training in structured planning, prioritising and task sequencing can significantly improve punctuality. A 2022 randomised controlled trial of group CBT for adults with ADHD found that time management modules led to measurable reductions in lateness and disorganisation. 

Key takeaway 

There is no single right rule for punctuality in ADHD. However, evidence from the NHS and NICE suggests that aiming to arrive slightly early, using planned and realistic buffers rather than anxious over-preparation, is generally safer than risking lateness. By combining backward planning, external reminders and consistent routines, adults with ADHD can find a calmer, more predictable rhythm that reduces both stress and timing swings.

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.