Why do I struggle with time management due to ADHD?

PostedDecember 3, 2025

UpdatedDecember 29, 2025

ByMy Patient Advice

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

Many adults with ADHD feel they are constantly running behind, even when they are trying their hardest. According to NICE guidance (NG87) and the NHS, this often reflects how ADHD affects executive functions such as planning, working memory and task initiation. These underlying differences make time harder to sense, structure and manage, but they are not a reflection of laziness or lack of ability.

ADHD affects how you understand and track time

Executive functions help you plan, estimate how long things will take and keep track of what you need to do. When these skills are more effortful, it becomes easy to underestimate time, lose track of tasks or switch activities without noticing. This is often described as time blindness.

NICE guidance (NG87) and the NHS explain that when your brain struggles to hold several steps in mind, it can feel as though time disappears without warning. This can lead to lateness, missed deadlines or working in last minute bursts, even with good intentions.

Overwhelm and emotion can disrupt routines

Adults with ADHD often experience stronger emotional responses, especially under stress. Research such as PMC11538996 shows that frustration, pressure or fear of getting things wrong can make it even harder to begin tasks. This can create cycles of avoidance, procrastination and all or nothing routines that make time management feel unpredictable.

Evidence based strategies that can help

NICE guidance (NG87) and the NHSrecommend a combination of practical structure, behavioural strategies and psychological support. Helpful approaches include using visual schedules, prioritising tools, step by step task breakdowns and time aids such as reminders, alarms and timers. These tools reduce working memory load and make the flow of time more visible.

Cognitive behavioural approaches can also help with avoidance, emotional overwhelm and consistency. Medication can improve core symptoms such as attention, task initiation and impulse control, making time management systems easier to maintain.

Services such as ADHD Certify provide NICE aligned diagnostic assessments and medication reviews, which can help people understand their symptoms and explore tailored support.

Takeaway

If you struggle with time management, it does not mean you are unmotivated. ADHD affects how the brain processes time, plans tasks and copes with emotions. According to NICE guidance (NG87) and the NHS, using external structure, supportive routines and the right clinical guidance can make time feel more predictable and manageable.

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.