BLOG PODS #9 - ADHD & Time Perception
INTRODUCTION
Living with Attention Deficit Hyperactivity Disorder (ADHD) can often feel like navigating a maze where time takes on a mysterious, elusive quality.
At times for me, it’s a bit like the soap in the bath, it’s there but I really struggle to grasp it and make it work for me.
Individuals with ADHD often face challenges perceiving time accurately, organising it effectively and running to the same timetable as everyone else.
In this post, we'll look at some common time-related hurdles faced by those with ADHD and offer some practical, everyday strategies to make time more manageable.
The ADHD Time Conundrum: Understanding the Challenges
Not understanding something makes it doubly difficult to deal with. Time can be like that for people with ADHD. Understanding how the two interact can save us from feeling silly when time-related difficulties arise.
1. Now and not now:
Having an overall sense of time can be really tricky for those of us with ADHD.
We don’t tend to think about time much, but when we do it falls into two blocks: now and not now. In other words, there are things I have to or want to focus on now and then there’s everything else!
This may sound bizarre and impossibly binary for some without the condition, but this is how I experience time - the only real focus is what’s happening or needs to happen now; everything else…well, I don’t think about that stuff much at all; not naturally anyway.
As a result, people with ADHD often appear disorganised, turn up late for appointments (if they turn up at all), forget things, let people down and spend a lot of time feeling stupid that all this happens despite their best efforts to be organised.
2. Pinball thinking:
One of the central challenges in ADHD is the constant churn of rapidly changing thoughts.
I often think of my brain being a bit like the ball bearing in a pinball machine, my thoughts constantly pinging from one springy rubber band to the next, with no coherent sense of being organised or ordered. And also a sense of not having much control over it all.
This dynamic thought process can make it challenging to focus on the steady flow of time. Time ticks on steadily and inexorably, but our thoughts are racing ahead in their own separate world, changing direction every few seconds.
So, we can easily feel cut off from or unaware of how events are unfolding around us - we literally lose track of time, where we are in time, how much is left, how long something might take and… You get the idea.
3. The Urgency Rush:
ADHD's hyperactivity can bring a constant sense of urgency. I think of it as feeling like I have a dynamo inside me that rarely stops and keeps me feeling like I’m constantly in a hurry or need to do something quickly.
This urgency can lead to overestimating the speed of time, making individuals with ADHD feel like they are in a perpetual race against the clock. This can rise to a sense of living under the cosh of an imminent deadline, with all the pressure and agitation that brings - and all without their even being a deadline at all.
For me, this makes the pinball thinking even worse as I always seem to have one of my ‘inner eyes’ on the clock rather than focusing on what I’m trying to get done - yet another distraction!
Caveat:
As with all the lived experiences of ADHD, we’re all different. Issues of time perception may or may not be an issue for you or the person you live with / know / love / care for who has it.
That said, knowing that it can be an issue is useful.
Parents, teachers, partners, friends and colleagues of those with ADHD should screen in the possibility that this might be an issue. This heightens the likelihood of an empathic and understanding response if/when the problem shows itself.
Taming Our Time Troubles - Some Strategies:
Here are a few simple strategies to help with the everyday challenges of time when you have ADHD or are supporting someone who has:
1. Embrace the Power of Routine: Creating and sticking to a routine can be a game-changer. Think of it as establishing a daily rhythm that helps your brain synchronise with the passage of time. Routines provide structure, making it easier to navigate through various activities with a clearer sense of time. They also build expectations of what will happen, in advance, which helps to keep us on track.
Daily and weekly routines provide a framework for all the other little tasks to fit in to, bringing an overall sense of order and, with it, a clearer sense of time.
2. Visual Aids as Time Allies: Visual timers, countdown clocks and alarms act as friendly guides in the journey through time. They act as personal timekeepers and offer visible cues that help you stay on track. By providing a tangible representation of time passing they make it easier to transition between tasks and activities. For someone who struggles with staying aware of anything that is ‘not now,’ signalling transitions in advance can be a godsend.
I have countdown timers on my computer screen, a ‘kitchen’ timer on my desk as well as numerous alarms on my watch - all set with the intention of keeping me on track. It usually works.
Usually…
3. Break Tasks into Manageable Bits: Big tasks can feel overwhelming, so breaking them down into smaller chunks can really help. So instead of trying to jump over the river in one go, breaking tasks down is like placing stepping stones across it so you can cross one step at a time. This approach can help to make bigger tasks feel less onerous, helping us avoid procrastination (another problem besetting lots of people with ADHD).
I try to split bigger things (a ‘project’) up into smaller steps (tasks). I use Notion for this, but any note-taking app or even a written list can help.
For me, doing one smaller thing at a time makes it much more likely I’ll eventually get the bigger thing done - all helping avert the wasting of time while I procrastinate and get distracted with other stuff.
4. Tech Support: Clocks, Timers & Time-Tracking Apps: These days there are so many different aids available to help with time-tracking. Such tools can act as personal assistants that help to keep us organised and on top of our diary.
Apps, timers, clocks and digital reminders don’t get distracted, forgetful or annoyed when time runs out, so why not use them to our advantage to help us work through time more effectively?
Of course, for these things to work we have to use them, so it’s important to play with different ones till you land on something that works for you. If you like techy stuff, do a deep dive into the possibilities on offer. If you’re more analogue in your approach, likewise.
If the system is a bad ‘fit’ or it irritates you, then you’re less likely to use it. So play around till you discover something you like and go for it!
Final Thoughts - Make it Personal:
Each individual with ADHD is unique, and so is their relationship with time.
It can help to see these strategies as a toolbox; so try out different tools and see which ones fit best with your style, your character and your way of working. Over time, you'll discover a rhythm that suits you, making your perception of time and its management, clearer and more achievable.
For those of us with ADHD, time can be an intricate landscape that is tricky to navigate. But imposing even a little bit of structure can really help and, backed up by digital aids and other tips and tricks, we can find our way very effectively.
Keep trying - you’ll get there!
More reading:
* BOOK: ADHD Explained: Your Toolkit to Understanding and Thriving - click here ( https://amzn.to/42i4mr7 )
* BLOG POST: How ADHD Warps Time Perception: Strategies to Stop Wasting and Start Managing Time - Magazine - click here
* BLOG POST: 15 Time-Management Tricks for ADHD Brains - ADDitude Magazine - click here
* PAPER - it you want something a bit more ‘deep dive’ on ADHD and time - try this
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©️ Jonny Matthew 2024
