Why Do Individuals with ADHD Struggle with Time Management? 

Many people with ADHD describe time as something that slips away unnoticed. Tasks take longer than expected, deadlines sneak up, and planning ahead feels exhausting. These time management difficulties are not due to carelessness but to how ADHD affects the brain’s executive functions and time perception. 

Understanding ADHD and Time Blindness 

According to NICE guidance (NG87) and the Royal College of Psychiatrists, ADHD impairs working memory, planning, and self-regulation, which makes organising and tracking time harder. Many people experience “time blindness,” meaning they struggle to sense how quickly time passes or to estimate how long tasks will take. 

Research from PubMed (2024) shows that these challenges stem from differences in dopamine signalling and prefrontal cortex activity, both crucial for motivation and planning. Studies from ScienceDirect (2025) also link ADHD with a preference for immediate rewards, making it more difficult to prioritise long-term goals. 

Effective treatments include cognitive behavioural therapy (CBT), ADHD coaching, and the use of digital time-management tools such as time-blocking apps and reminders. The Mayo Clinic recommends combining behavioural strategies with medication to support focus and improve daily routines. 

If you often feel time gets away from you, consider an online ADHD assessment with ADHD Certify, a trusted UK-based provider offering affordable evaluations for adults and children. 

Key Takeaway 

ADHD-related time management struggles arise from executive dysfunction and time blindness. By using structured supports such as CBT, coaching, and practical digital tools, individuals can build better routines and regain control of their time. 

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.