ADHD & Time Management
Time Management Strategies for Women with ADHD: Getting More Done Without the Overwhelm
Time management can feel like an uphill battle for women with ADHD. Between juggling work, relationships, family, and personal goals, it’s easy to feel like time is slipping through your fingers. You might have the best intentions – using planners, setting reminders, making to-do lists – only to find yourself stuck in procrastination or hyperfocus on the wrong thing.
The good news? Time management isn’t about forcing yourself into a rigid schedule that doesn’t work for your brain. It’s about working with your ADHD, not against it. Here are practical, ADHD-friendly strategies to help you take control of your time, reduce stress, and actually follow through on what matters most.
1. Start with Your Energy, Not the Clock: ADHD isn’t just about time blindness; it’s also about energy regulation. Instead of structuring your day around arbitrary time blocks, pay attention to when your brain is naturally at its best.
Try This: Identify your high-energy and low-energy times of the day. Use your peak hours for tasks that require focus (like deep work, writing, or problem-solving) and save low-energy times for easier tasks (like answering emails or tidying up).
Time-blocking tip: Schedule tasks in 30- to 45-minute blocks with breaks to prevent burnout and mental fatigue.
2. The Power of Externalizing Your Time: Time blindness makes it hard to “feel” how long things take, which can lead to underestimating (or overestimating) tasks. The Key? Make time visible.
Try This: Use timers and visual clocks. A sand timer or countdown app can help you see time moving in a concrete way.
Break tasks into “micro-tasks.” Instead of writing “clean the house,” break it down: “unload dishwasher,” “fold one load of laundry,” etc. Each one should take 5-15 minutes so they feel achievable.
The “Just 5 Minutes” trick: Struggling to start? Set a timer for 5 minutes and commit to just that. Once you’re in motion, it’s often easier to keep going.
3. Use a Task Triage System: When everything feels urgent, it’s easy to get overwhelmed and shut down. Instead of treating all tasks as equal, prioritize them strategically.
The “Must, Should, Could” Method:
· Must: Non-negotiable tasks with deadlines (e.g., paying bills, work deadlines).
· Should: Important but flexible tasks (e.g., scheduling doctor appointment, meal prep).
· Could: Nice-to-do tasks that won’t have consequences if delayed (e.g., reorganizing closet).
Pick a daily “Big 3” – Choose three key tasks for the day to keep yourself from getting lost in an endless to-do list.
4. Set Up Automatic Accountability: ADHD brains thrive on external structure. Instead of relying solely on willpower, set up systems that keep you accountable.
· Body doubling: Work alongside a friend (virtually or in person) to stay on tasks. Even silent co-working can help.
· Alarms and reminders: Set multiple alerts, not just one. Label them clearly (e.g., Leave for appointment” instead of “Reminder”). ß This one was a game changer for me!
· Habit stacking: Attach new habits to existing ones (e.g., While I wait for my coffee to brew, I’ll check my calendar”).
5. Be Realistic about Transitions: Shifting from one task to another can be a hidden time sink, often leading to lost hours.
· Plan buffer time between tasks (10-15 minutes) to account for mental resets.
· Use transition rituals (e.g., playing certain song, stretching, or taking a short walk) to help shift focus.
· Beware of the “one more thing” trap. If you have a deadline, set an alarm before you need to leave so you don’t accidentally start another task.
6. Rethink Your Productivity Tools: A planner won’t work if you never check it. Find tools that fit your ADHD brain instead of forcing yourself into systems that don’t work.
· Digital vs. Paper: Some women with ADHD do better with visual planners like whiteboards, while others prefer digital tools with reminders. Experiment and see what sticks.
· The “Brain Dump”: Write down every task swimming in your brain and walk away.
7. Give Yourself Grace and Adjust as Needed: Some days, your executive function will be firing on all cylinders. Other days, getting dressed may feel like a win. That’s okay.
· Celebrate small wins. Done is better than perfect. Every tasks completed – even a small one – is progress.
· Adjust without guilt. If a strategy isn’t working, rework it. ADHD time management is about experimentation, not perfection.
· Embrace the “Reset” button. If a day (or week) gets away from you, don’t dwell on it. Just restart from where you are at currently.
Final Thoughts: Time Management that WORKS for you!
The key to managing time with ADHD isn’t becoming a rigid scheduler – it’s about understanding your brain’s natural rhythms, using external structures, and building strategies that actually work for you.
By experimenting with these strategies and adjusting as needed, you’ll start feeling more centered, less overwhelmed, and more confident in getting things done.
