my patient advice logo - used for header - mypatientadvice.co.uk
All Topics
Contact Us
Free Health Updates
Table of Contents
< All Topics
Print

How Can I Prevent Lateness Due to ADHD-Related Time Issues? 

PostedOctober 21, 2025
UpdatedOctober 21, 2025
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Running late isn’t always about carelessness. For many with ADHD, it’s rooted in time blindness, task switching struggles, and a skewed sense of urgency. Managing ADHD and lateness means building systems that pre-empt delays rather than reacting to them. 

Free ADHD screening test

Small Shifts That Build Better Time Awareness 

With ADHD, your internal clock may not be the most reliable. That’s why external supports and conscious routines are key. These ADHD punctuality tips help bridge the gap: 

Set departure alarms, not start-time alarms:  

If you need to leave at 8:30, set a loud alarm for 8:15 with a five-minute warning. 

Use reverse planning:  

Start with your deadline and work backwards. This helps anchor time more tangibly. 

Create a morning map:  

Break your morning into predictable steps, each with its own time block, ideal for strengthening ADHD daily time habits. 

Leave earlier than you think:  

Add a 10–15-minute buffer by default. ADHD often underestimates travel time or last-minute snags. 

Limit last-minute tasks:  

The urge to squeeze in ‘one more thing’ before leaving often causes ADHD managing delays. Try setting a “no new tasks” rule 15 minutes before you go. 

Timeliness isn’t about discipline; it’s about systems that work for how your brain ticks. 

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.  

Free ADHD screening test
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.