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Are There Specific Tools to Assist with Time Management for ADHD? 

PostedOctober 20, 2025
UpdatedOctober 20, 2025
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Yes, ADHD time management tools can make a huge difference. For people with ADHD, time can feel elusive, unstructured, or overwhelming. That’s why using the right tools; ones that are visual, intuitive, and consistent, can help bridge the gap between intention and action. 

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Digital and Physical Tools That Help ADHD Brains Stay on Track 

Living with ADHD often means working with external systems that support internal challenges. Here are some of the most effective ADHD planners and apps, alongside other tech and tools: 

  • Time-blocking calendars (like Google Calendar or Motion): These let you visually schedule blocks of time and colour-code them for clarity. 
  • Visual timers (like Time Timer): Helps you see time passing, a game-changer for anyone with time blindness. 
  • To-do apps with alarms (such as TickTick or Todoist): These combine ADHD reminders and alarms to cue task initiation at just the right moment. 
  • Specialist ADHD productivity software (like Sunsama or Notion templates): These help structure daily routines and break tasks into manageable chunks. 
  • Paper-based planners: Some people benefit from tactile, pen-and-paper systems that limit screen distraction. Look for ADHD-specific designs with built-in structure and prompts. 

There’s no perfect system, just the one that works for your brain. Experiment, mix digital and analog, and most importantly, keep it simple and sustainable. 

Visit providers like ADHD Certify for personal consultations to better understand how brain imaging can inform ADHD treatment.  

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to time management and ADHD.  

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Phoebe Carter, MSc
Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

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, author and a reviewer for my patient advice - mypatientadvice.co.uk
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.