ADHD + time agnosia – make it visible

When my teen isn’t taking medication, every minute drags – unless they are playing an online game or out with friends. When I’m working on something I’m passionate about, my sense of time evaporates – so far, so typical.

What doesn’t happen to most people is the absolute randomness of my awareness of time – how this affects long term goals (like saving for retirement (ha!) or planning my work to allow me to complete things in a timely manner.

This has always, always been true – and for young people without an official diagnosis or people working in pressured jobs, discounting the passing of time and how we experience it can literally change their lives, for the worse.

Today, we’re tackling a topic that’s both elusive and essential:

Our perception of time.

The problem with time agnosia – or time blindness as it’s popularly known – is that it’s really a ‘self awareness’ executive function problem, not something that only applies to time keeping. That’s why it’s a challenge all humans experience. As usual though, those of us with ADHD and executive function challenges are much more affected by it.

While everyone can feel like time flies, especially when we’re having fun, ADHDers often describe what’s officially known as ‘temporal discounting’ or ‘time agnosia.’ We need to understand this concept because it is not just a ‘theory’ problem; it’s a crucial step in knowing how to make our daily self-management and overall well-being easier.

So, let’s dive deeper into what it means as well as how to improve how we can live with it.

What’s Going On in the Brain?

You might be wondering “what’s actually happening in our brains that makes time perception such a drama for those of us with ADHD?” Well, here’s where things get fun (and a tad nerdy).

First off, the prefrontal cortex (yep, the one you keep hearing about in every neuroscience headline) plays a starring role. This region is front and centre when it comes to paying attention, organising, and – yes, you guessed it – keeping tabs on time. For people with ADHD, this area can be a bit under-activated, which may explain why estimating or “feeling” the passage of time feels so slippery.

But the plot thickens. There’s also something called the default mode network – basically, a group of brain regions that light up when your mind is wandering (think: daydreaming about dinner instead of that looming deadline). In ADHD, the connections within this network can get a bit fuzzy, which adds another layer of confusion to our internal clocks.

And just to really keep things interesting: dopamine, the brain’s favourite chemical for motivation and focus, has its fingerprints all over this too. When dopamine signalling is altered, and it often is in ADHD, our sense of time warps right along with it.

So if you feel like your brain is playing hide-and-seek with the clock, you aren’t imagining it. These neurological differences show your issues with time aren’t a personal failing but evidence that your brain is wired differently.

What are common signs and symptoms of time blindness?

You might be wondering what time agnosia (or time blindness) actually looks like in real life, especially if you’re trying to spot it in yourself, your teen, or someone you care for.

While everyone zones out or misses the odd appointment, ADHDers and people with executive function challenges experience certain patterns that go well beyond ordinary “lost track of time” moments.

Here are some of the signals that suggest time isn’t quite working the way it does for most people:

– You find yourself slipping into “waiting limbo”. It’s only a short wait, you think, but suddenly hours have disappeared with nothing really done.
– Telling how long something took, or even how long ago something happened, feels slippery or confusing no matter how much you try to reason it out.
– Planning your day (or even the next hour!) turns chaotic: tasks get crammed together, some are completely forgotten, while others get stretched into eternity.
– Sometimes, when you’re super focused or “in the zone,” you look up and realise it’s dark outside and you missed dinner – again.
– The big picture fades out: everything becomes about “now” or this week, while future tasks, deadlines, and even rewards float further and further off.
– Schedules and routines? They might as well be written in invisible ink – no matter how hard you try to keep them, sticking to any timeline feels impossible.

If any (or all) of these sound a little too familiar, know that you’re not alone. Recognizing these signs is half the battle. Once you’re aware, you can start experimenting with tools and strategies to tip the odds back in your favour.

What is Temporal Discounting?

Temporal discounting means the difficulty in grasping the concept of time passing. It’s not just about being late or procrastinating – which does affect us more. Instead, ‘discounting’ means not having a real awareness of the passing of time.

This cognitive challenge can affect everything from our task management to long-term planning. In my coaching sessions, we talk about how this unique aspect of ADHD can impact the way we approach goal-setting, which is so important for achieving our big life vision.

Can Medication Help With Time Perception?

Let’s talk about the role of medication here – because yes, it can make a real difference for some people with ADHD.

There’s solid research out of places like the University of Prague showing that stimulant medications (think Ritalin or Adderall) can improve not just focus, but also how we perceive and manage time. In other words, these medications can help the brain tune in to temporal cues, something that’s notoriously tricky for ADHD brains.

But medication isn’t a magic bullet. It can be a powerful tool in the kit, making it easier to notice time passing and stick to schedules, but it’s most effective when paired with daily strategies, self-awareness, and (often) some thoughtful trial and error. Everyone’s experience is different, and what works wonders for one person may be less effective for another.

The key takeaway? There is hope: medication may help bridge the gap, but building systems that externalise time remains just as important.

Why ‘Time Agnosia’ and not ‘Time Blindness’?

The term ‘time blindness’ is often used, but I prefer ‘time agnosia’ or ‘temporal discounting’ for clarity. Most people with ADHD know, in theory, what time is. Whether we pay attention to it or not is something else!

Agnosia and discounting are more able to accurately describe the thinking or cognitive aspect, instead of suggesting a complete lack of awareness – we know that time is passing, we just can’t grasp what that really means and then turn it into action.

It’s important to differentiate between these terms because language shapes our understanding and then our actions.

As a coach (and video/podcaster) I try to emphasise the importance of accurate language because it helps us approach our challenges from a place of understanding rather than judgment, as well as experiencing a short, measured period of time during our daily lives.

adhd time agnosia can be helped by tools like smart watches

Why It’s Not About Laziness or Disrespect

It’s a common misconception that struggling with ‘time agnosia’ means you’re careless, lazy, or simply don’t value other people’s time. In reality, it’s much more complicated – and frankly, far less judgmental than that.

It’s not a lack of motivation or consideration at play here. Most people (ADHD or not) genuinely want to be on top of things and keep commitments. With ADHD, though, the brain simply manages time differently. The challenge is rooted in executive functions, a fundamental struggle to accurately sense, estimate, and act on the flow of time.

That means even the best intentions can go sideways, not because of a lack of effort, but because the “neurological wiring” just isn’t set up to track time in the same way.

So if you or someone you know is struggling with time agnosia, remember: it’s not about avoiding responsibility. It’s about understanding a different (and sometimes frustrating) way the brain handles time. They are not showing disrespect and shouldn’t be shamed for it.

The Impact on Daily Life

Temporal discounting can wreak havoc on various aspects of our day to day life:

Work: Difficulty in estimating how long a task will take can lead to missed deadlines – oh so familiar. This is especially problematic for people who are juggling multiple responsibilities, handing work over to colleagues or returning it to customers, managing families and all the schedules involved. It will also impact estimates of how long our work will take and mean that you may struggle with over-committing (which is part of the ‘S.O.B’ cycle I described here.).
Relationships: Being perpetually late can strain our relationships. It’s not that you don’t care; it’s that your perception of time is skewed. That’s not how other people tend to see ‘agnosia’ though. Usually, we see other people’s behaviour as a reflection of how they value or feel about us.
Self-Care: Poor time management can result in neglecting essential self-care routines, such as exercise, sleep, and even eating. We forget these things with some safety in our twenties but as we reach our forties and beyond, the loss of muscle each year, the inability to maintain foundational health practices etc contribute to the rise in inflammatory conditions like type 2 diabetes etc. People with ADHD are more than twice as likely to have adult onset diabetes so this is really important.

Why Self-Compassion Matters

It’s easy to fall into a spiral of guilt or frustration when you’re constantly battling missed appointments, forgotten responsibilities, or yet another unread email lurking in your inbox.

Rembmer: much of what you experience with time blindness is deeply rooted in how the ADHD brain is wired. Blaming yourself doesn’t fix it – and in fact, it can actually make matters worse by adding an unnecessary layer of shame to an already challenging situation.

Instead, practicing self-compassion gives you much-needed breathing space. It allows you to acknowledge, “Hey, this is tough, but it isn’t a character flaw.” With that mindset, you’re more likely to try different strategies, learn from setbacks, and, crucially, keep moving forward without the sting of self-judgment holding you back.
This shift won’t magically fix your calendar, but it sets you up for realistic progress and for giving yourself the same grace you’d readily offer a friend facing similar challenges.

Making Time Visible: Actionable Strategies

So, how can we make time more ‘visible’ to limit the impact of these challenges?

1. Timers and Alarms:

Use timers to break tasks into manageable chunks – experiment with how long you can focus just now and what type of timer works with your preferred processing modality.

2. Visual Schedules:

A visual representation of your day can help you better understand time allocation. Play with colour, use stickers – use your curiosity to explore what options you find most useful.

3. Reminders:

Set reminders for important events or deadlines. Technology is your friend here; use calendar apps and reminder functions to your advantage.

4. Buddy Up

Having someone to keep you on track can be invaluable. Whether it’s a coach, a friend, or a family member, accountability can make a world of difference.

Many people with ADHD use co-working sessions, body doubling etc to make sure they are showing up and staying to do the work that they find less interesting.

The goal is not to be permanently reliant on others but to understand that we need the scaffolding – for long or short term use – because of a structural difference in our brains.

Seeing the path forward

Understanding and managing our perception of time is crucial for those with ADHD. As we continue to explore ADHD, let’s also explore ways to make time more ‘visible’ in our lives, enhancing our productivity and well-being.

Remember that understanding time perception is a journey, not a destination – and adding new strategies as we adapt and uncover our own needs and strengths will make it easier.

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ADHD + time agnosia – make it visible

Our perception of time.

What’s Going On in the Brain?