ADHD-Friendly Time Management Techniques That Actually Work

Time management is challenging for everyone, but it can feel especially impossible for people with ADHD.

Traditional time management techniques, like rigid schedules and strict time tracking, often fall apart for ADHD brains.

If you’ve ever found yourself staring at a to-do list that you just can’t seem to get started on, you know the frustration firsthand.

Today, we’re looking at more ADHD-friendly time management techniques that acknowledge our unique challenges and work with our brains rather than against them.

Why does traditional ‘time management’ fail ADHD brains?

Traditional time management systems often assume that you can stay focused on tasks consistently, prioritise easily, and control your impulses - all things that people with ADHD struggle with due to executive function challenges and dopamine dysregulation. This makes it essential to approach time management in a way that accommodates these differences.

Studies have shown that ADHD brains have differences in how they process dopamine, which affects motivation and task initiation. This makes systems that require strict adherence to schedules or lengthy task lists less effective. The goal for ADHD-friendly time management is flexibility and support, not rigidity.

Top ADHD-Friendly Time Management Techniques

What does work? How can we feel the flow of time - and use it in the way we want?

1. Time Blocking with Flexibility

Time blocking is a method where you set aside blocks of time for specific types of tasks. However, unlike the traditional version, which might block every hour of your day, an ADHD-friendly approach allows for much more flexibility. Set larger, more general blocks like “creative work” or “household tasks,” and give yourself permission to switch tasks if one isn’t working. The key here is to balance structure with spontaneity—enough structure to guide you, but enough flexibility to adapt to what feels engaging in the moment.

2. Pomodoro - But Make It Your Own

The Pomodoro Technique can be very hit-or-miss for ADHD brains. The standard approach involves working for 25 minutes, then taking a 5-minute break.

For many people with ADHD, stopping a task when they’re in a flow state can feel counterproductive. If you’re finding the regular Pomodoro Technique isn’t helpful, try adjusting the intervals to suit your needs. These are really individual so try:

• 40-minute work sessions if that works better, or even

• 15-minute bursts for more challenging tasks.

• 1-2 hours might even be best, if you find yourself in flow and the work is moving along. Then rest for at least 30 minutes.

It’s all about what helps you start and maintain focus without feeling trapped by the timer.

3. Adding External Prompts and Timers

Because ADHD impacts time blindness - the ability to accurately see and feel how much time is passing - using visual timers can be incredibly helpful.

Visual timers, like the Time Timer, allow you to see time passing, which helps you better understand how long a task will take and stay on track.

Pair these timers with audio reminders on your phone (like a chime every 5 minutes) or sticky notes to keep tasks top-of-mind without relying solely on your internal clock.

“The two minute rule can be used for a SINGLE STEP of a task. Take ‘putting away laundry’ - my special challenge!

1. Get clean laundry into one pile on bed (2 mins)
2. Separate 1 type of clothing out. (2 mins)
3. Fold and put that one into the drawers (2 mins)

Then run around cheering myself wildly.”

 4. The Two-Minute Rule for Tackling Procrastination

One of the most powerful tools for tackling procrastination with ADHD is the two-minute rule: if a task will take less than two minutes, do it immediately.

This small but effective method helps cut through the decision and choice load - the prioritising sets up mental barriers that often come with starting a task.

Not only does it help reduce your overall to-do list, but it also provides a quick burst of satisfaction - yes, of dopamine, rewarding your brain for getting something done and helping motivate you for larger tasks.

5. Body Doubling

Body doubling is a technique where you work alongside someone else - either in person or virtually - to create a sense of accountability and external focus.

This can be incredibly helpful for people with ADHD who struggle to start tasks or stay on track. Studies have shown that working in tandem with others helps people with ADHD maintain focus and reduces feelings of isolation that often come with working alone.

Whether you use a virtual co-working group or simply work in the same room as a friend or partner, having another person present can make a big difference.

Additional Tips for Better Time Management

1. Use Apps Designed By and For ADHD Brains

   There are several apps specifically designed to help with ADHD time management. Tools like Thruday, Focusmate, Habitica, and Todoist allow you to track tasks, create reminders, and even pair up with virtual body doubles for extra motivation. The key is to pick one or two tools that work for you and try them for a month at a time, rather than overwhelming yourself with too many apps all at once.

2. Make Task Initiation Easier with ‘Chunking’

   ADHD brains often struggle most with task initiation - the actual ‘getting started’ of a task. To make starting easier, break tasks down into smaller, more manageable chunks, a process called chunking.

   Instead of telling yourself to “write the report,” break it into smaller steps like “outline the introduction,” “write for 10 minutes,” or even “open the document.” Every small win helps build momentum.

“Time management for ADHD is all about finding ways to accommodate the way your brain works rather than forcing yourself into rigid systems that are designed for neurotypical minds.

Techniques like flexible time blocking, creating your own personal Pomodoro Technique, using visual cues, and practicing body doubling can all make a significant difference in your ability to manage time and get things done. Remember, what works for you may be different from what works for someone else, and that’s okay.

Experiment, adapt, and find what fits!”

If you're ready to dive deeper into personalised strategies for managing time with ADHD, have a look at my Function Junction course.

It will help you understand what’s happening in your brain, what YOU need to succeed and then you can explore these techniques in more depth to create a system that works for you.

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Further Reading and References:

Smith, A. M., & Johnson, R. L. (2021). Co-working and ADHD: Boosting productivity through shared spaces. Journal of Adult ADHD, 10(4), 323-332. DOI: [10.1080/15534510.2021.1874512](https://doi.org/10.1080/15534510.2021.1874512)]

Wang, J., Yang, Q., Liu, X. et al. The basal forebrain to lateral habenula circuitry mediates social behavioral maladaptation. Nat Commun 15, 4013 (2024). https://doi.org/10.1038/s41467-024-48378-y