How can I improve time management with ADHD?

PostedDecember 3, 2025

UpdatedDecember 29, 2025

ByMy Patient Advice

Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Time management is one of the most common challenges for adults with ADHD. According to NICE guidance (NG87, reviewed May 2025), structured behavioural and cognitive strategies can make daily routines more predictable and less stressful. These approaches work by supporting executive function, the brain’s “management system” responsible for planning, prioritising and getting things done.

Create structure you can see

According to the NHS and NELFT NHS Foundation Trust, visual planners, step-by-step checklists and daily time-blocked schedules can help reduce time blindness, the feeling that time slips away unnoticed. Using alarms, smartphone reminders and visible clocks helps externalise time, turning abstract tasks into concrete steps.

Many adults find it helpful to plan their day in small, repeatable blocks, for example 25 minutes of focused work followed by a five-minute break. Keeping tasks visible, such as on a wall planner or digital dashboard, can help maintain motivation and reduce last-minute stress.

Break tasks into steps

NICE guidance recommends breaking larger goals into smaller, achievable actions. For instance, instead of “clean the kitchen”, try “load the dishwasher”, “wipe counters” and “take out the bins”. This reduces overwhelm and provides clear feedback when each step is completed. The ADHD Foundation also highlights that using colour-coded lists and estimating how long each step might take can help with realistic planning and pacing.

Use external accountability

Support does not have to come from willpower alone. Some people benefit from structured behavioural programmes or coaching approaches based on CBT principles. Services like ADHD Certify provide diagnostic assessments and follow-up medication reviews, helping people understand how their symptoms affect focus, organisation and time perception, which can form an important foundation for personalised strategies.

Combine tools and self-compassion

Most adults with ADHD need more than one strategy. NHS advice encourages experimenting with a combination of digital apps, reminders, visual calendars and consistent routines, then refining what works best. Evidence from recent PubMed studies (2023–2025) suggests that self-compassion and positive reinforcement also improve follow-through and emotional regulation, which in turn support time management success.

Takeaway

Time management with ADHD improves when you rely on external structure, visual cues and consistent practice, not willpower alone. According to NICE guidance, small steps supported by reminders, routines and behavioural strategies can make a meaningful difference in 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.