Many people wish there were a few more hours in the day to get things done. But, for someone with ADHD, it often doesn’t matter how many hours there are — it’s how to stay on track during those hours.

People with ADHD often struggle with time management. Some researchers go so far as to label this struggle as “time blindness.” That simply means that those with ADHD can struggle to perceive time correctly. As a result, it’s hard to manage time effectively. 

Why not just use a clock or a calendar? While these tools might be useful to the average person, they can feel overwhelming and distracting to someone with ADHD. However, other visual planning methods can make a difference and help people with ADHD manage their time.

Why Do Visual Representations Work?

The ADHD brain tends to work differently. Visual representations, especially of time, can help to make things less overwhelming and cluttered. 

For example, the prefrontal cortex of an ADHD person can often be less active. This is the part of the brain responsible for decision-making and planning. It’s also the part of the brain that isn’t fully formed until adulthood. If you’ve ever wondered why kids and teenagers tend to struggle with time management and planning ahead, the prefrontal cortex is a big part of it!

Neurotypical brains are also often very visually oriented. Someone with ADHD might seem like they have a hard time focusing. But, they also might have an extremely photographic memory that makes it easy to remember something they saw.

If you have ADHD and you’ve been feeling overwhelmed or even frustrated about your lack of time management skills, don’t worry too much. Instead of focusing on your struggles, focus on your strengths — including your visual memory. Those strengths, combined with visual planning methods, can help you manage your time efficiently. 

Block Scheduling

One of the easiest and most effective ways of using visual planning is to break things down into “blocks” or specific events. If you have a calendar in front of you with multiple events listed throughout the day or month, it can feel like too much to take in at once. 

But, if each type of event has a specific color, that can be easier to digest. If your to-do list for the day is broken down into three or four chunks rather than one long list, that can also be easier to understand without feeling overwhelmed. 

Carving Out Time

Another helpful visual planning method is giving yourself a specific amount of time for each task. When looking at your color-coded or blocked-out to-do list, write down a time next to it.

For example, if you have a work project to tackle in the morning, consider writing down the time you want to finish it and set a timer next to you to keep that visual reminder at the forefront of your mind.

This might seem like a bit of added pressure. But it gives you a real-time, accurate idea of how much time you have left to complete your task. It will keep you focused while giving you a goal to work toward.

Any visual timer can also help you better comprehend deadlines and feel more comfortable transitioning from one task to the next. Thankfully, most smartphones are already equipped with timers. Or, you can download an app specifically designed to help with time management.

Again, focusing on your strengths as an individual with ADHD will make life easier. Visual planning methods can help you better manage your time to boost productivity and get more done throughout the day without feeling overwhelmed. As you start to see success when using these methods, your self-confidence will grow, and you’ll be able to focus even more on your strengths instead of seeing ADHD as a setback.

Reach out to learn more about ADHD treatment.