Is ADHD-influenced time blindness stressing you out at school? Use these 5 coping skills to keep on task ⌚

Have you ever started an assignment thinking it’d only take 20 minutes but somehow ended up turning it in late, past the deadline?

Or told yourself you'd take a five-minute break only to come back to an untouched to-do-list a couple hours later?

No matter how hard you try to stick to a schedule, do you always find yourself losing track of time?

If you answered yes to any of these questions, you might be affected by time blindness.

Many people with ADHD experience time blindness — the inability to perceive how much time has passed and estimate the time needed to complete tasks.

For example, you estimate that it will take you 30 minutes to get ready and drive to your appointment. Instead, you end up taking an hour and arriving late.

While some people may misunderstand this behavior as being careless or disrespectful, time blindness is a real challenge for those with ADHD. The video below explains how ADHD time blindness can affect their ability to make plans and be on time:

Recognizing the signs of time blindness can help you find the right tools to manage it effectively. See if you relate to some of the signs by asking yourself these questions:

• Do you ever feel stuck in "waiting mode" where you stay unproductive for a long time just waiting for the next event or task?

• Do you often underestimate or overestimate how long a task will take?

• Have you ever lost track of time because you were so focused on something?

• Do you tend to focus only on what’s happening now?

• Do short-term rewards motivate you?

• Is it hard for you to create a schedule — and even harder to stick to it?

• Do you struggle with prioritizing and organizing your tasks?

• Do you find yourself procrastinating, even when you know you need to get something done?

As the video above shows, ADHD time blindness can negatively affect many areas of your life, including your productivity, relationship with others, and self-perception. Being late to important events and deadlines can cause misunderstandings between you and your family, friends, and teachers.

Struggling to keep up with assignments, exam studying, and extracurriculars can feel overwhelming. Falling behind while watching classmates stay on track may lead to frustration and a cycle of negativity.

With self-awareness and the right tools, managing ADHD time blindness is possible. These five coping skills will help you get there!

• Set multiple alarms as reminders for transitions between tasks.

• Use visual timers, like countdown clocks or hourglasses, to keep track of time.

• Place clocks in visible areas to maintain awareness of time passing.

• Try the Pomodoro technique: 25 minutes of work followed by a 5-minute break. Learn more about how the Pomodoro technique works.

• Estimate how long tasks will take and compare with actual completion times (log your times!).

• Add buffer time between tasks to prevent last-minute stress.

• Create a structured daily schedule to bring more predictability to your day.

• Pair new habits with existing ones — like checking your calendar while having your morning coffee.

• Set aside time each day for planning and reviewing tasks to stay organized.

• Break down goals and larger projects into smaller, achievable tasks.

• Make deadlines for each subtask.

• Visual checklists help prioritize tasks and make it rewarding to cross off completed tasks.

See the video below for an example of how a student breaks down an assignment:

• Share deadlines with a friend or mentor for extra motivation.

• Use productivity apps like Todoist or Google Calendar to stay organized.

• Consider working with an ADHD coach or therapist for personalized guidance.

Coping with ADHD time blindness can be challenging. Remember to be compassionate with yourself and take it step by step when incorporating these skills into your daily practice.

Check out these resources for more ADHD time blindness coping strategies: