Why do I sometimes show up 30 minutes early to meetings and other times miss them in ADHD 

Many adults with ADHD notice they either arrive far too early or miss meetings entirely. This “early–late” swing isn’t about laziness but how ADHD changes the brain’s sense of time, urgency and emotional response. According to NHS guidance on ADHD in adults, these timing inconsistencies come from differences in time perception and executive functioning, which affect planning and organisation. 

Why ADHD creates “early–late” patterns 

A 2023 review on time perception in adult ADHD found that people with ADHD often misjudge how long tasks take and struggle to sense time passing. Some start preparing too early to avoid anxiety about lateness, while others delay until a deadline suddenly feels urgent. NICE’s guideline NG87 explains that ADHD affects how people manage time, regulate emotions and handle competing priorities, which can lead to unpredictable punctuality. 

How emotion and attention play a role 

Strong emotional reactions can push behaviour towards both extremes. Anxiety or fear of being criticised may drive over-preparation and very early arrival, while deep focus on another task can make someone lose track of time. Research on rejection sensitivity in ADHD shows that many adults are highly alert to possible disapproval, which can intensify both over-caution and avoidance. Differences in dopamine and reward processing also mean the ADHD brain often prioritises stimulating or urgent tasks over routine ones, increasing the risk of lateness. 

Strategies that can help 

Experts recommend using external time supports rather than relying on an internal clock. Setting two alarms, one to start preparing and another to leave, helps pace tasks more accurately. NICE guidance suggests combining organisational tools with psychoeducation and therapy to strengthen planning skills and emotional regulation. Simple structure, such as standardised routines and written reminders, can reduce the stress of both early arrival and lateness. 

Key takeaway 

Fluctuating between being very early and unexpectedly late is a recognised feature of adult ADHD. It reflects real differences in time perception, focus and emotion, not poor motivation. By using structured tools and open communication, adults with ADHD can manage these timing swings more confidently and help others understand what is really happening. 

Harriet Winslow, BSc

Author

Harriet Winslow is a clinical psychologist with a Bachelor’s in Clinical Psychology and extensive experience in behaviour therapy and developmental disorders. She has worked with children and adolescents with ADHD, autism spectrum disorder (ASD), learning disabilities, and behavioural challenges, providing individual and group therapy using evidence-based approaches such as CBT and DBT. Dr. Winslow has developed and implemented personalised treatment plans, conducted formal and informal assessments, and delivered crisis intervention for clients in need of urgent mental health care. Her expertise spans assessment, treatment planning, and behavioural intervention for both neurodevelopmental and mental health conditions.

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.