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How Can I Improve My Time Management Skills If I Have ADHD? 

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

Improving ADHD time management skills is possible with the right tools and mindset. Time often feels abstract to the ADHD brain, but practical changes and routines can make it more concrete and manageable. Small shifts in how you plan, prioritise, and structure your day can lead to big changes in focus and follow-through. 

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ADHD Self-Help Strategies for Time and Focus 

Here are some evidence-based ADHD self-help strategies to help you stay on track: 

Visual timers and planners:  

Use digital or physical timers to make time visible. Colour-coded calendars and to-do lists can help reduce overwhelm. 

Break tasks into steps:  

Large tasks can be paralysing. Breaking them down improves clarity and makes it easier to get started. 

Time blocking:  

Dedicate specific windows for focused work, admin, or breaks. This improves flow and reduces distraction. 

Routine and reminders:  

Consistency is key. Set daily cues or alarms to trigger habits, transitions, or appointments. 

To truly improve focus with ADHD, eliminate multitasking. Focus on one thing at a time, use headphones or white noise for background, and limit access to distractions. 

Finally, lean on tailored ADHD productivity tips, like batching similar tasks together or using “body doubling” (working alongside someone else, virtually or in person) to help maintain momentum. 

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.