Time blindness in ADHD. As an adult with ADHD, time blindness is one symptom of ADHD that I struggle with often. Time blindness in ADHD is the inability to perceive time accurately. It impacts people’s ability to arrange their lives according to an internal clock. This makes time management extremely difficult.
Time Blindness, Executive Functions, and ADHD
ADHD (attention deficit hyperactivity disorder) is characterized in children and adults by challenges with executive functioning. Executive functions are a set of skills housed in the prefrontal cortex. This part of the brain is last to develop in humans, at approximately 25 years of age. In those with ADHD or Autism, it’s closer to 30.
Seven Executive Functions
According to Dr. Russell Barkley, a foremost expert in ADHD, there are 7 executive functions. These include:
- Self-awareness
- Inhibition
- Non-verbal working memory
- Verbal working memory
- Emotional regulation
- Motivation
- Planning and problem-solving
But what do these executive functions have to do with ADHD time blindness?
Non-Verbal Working Memory and Time
According to Barkley, time perception falls under non-verbal working memory. This executive function skill helps us sense the flow of time. In ADHD, challenges with non-verbal working memory can impact our:
- Estimation or perception of time,
- Time on the horizon,
- How quickly a task is approaching,
- Sequencing steps or activities in a task
Time may seem slower, causing us to think we have more time than we do. On the other hand, time may also feel like it’s moving too fast. Both time perception issues can cause undue stress, time management problems, and ADHD paralysis.
Time Management in ADHD: Now or Not Now
Just this morning, my nervous system was dysregulated. I could sense it in my body. My heart rate was elevated. I was bouncing from one activity to the next, not accomplishing anything. To say I was beginning to feel irritable is an understatement.
Fortunately, after years of trauma-informed mental health support, I’ve learned to recognize these internal states. I knew something was off and didn’t want it to continue. So, I paused and asked myself what was going on. This is what came to my mind.
Everything has to happen NOW!
I realized that I was overwhelmed by my to-do list.
- Fold the clothes,
- Empty the dishwasher,
- Workout,
- Shower,
- Write my weekly email
But the key issue is that my ADHD brain believed it all had to happen NOW. In my adult ADHD brain, time blindness can feel like an intense pressure to get it all done NOW.
Time: Too Fast or Too Slow
In ADHD, the inability to perceive time accurately may cause a person to feel that time is going by too fast. When I sense time flying by, I feel intense mental pressure.
Neurotypical people may see a list of to-do items and know they have available blocks of time. For me, my ADHD brain cannot rest in the reality of time as an available resource. It’s going too fast. Or I’ve missed it completely.
Further, with ADHD time blindness, I struggle to estimate how much time various tasks will take. This means I’ve struggled with being chronically late and not completing my to-do lists. And this brings me to this morning.
Fear of Not Completing Tasks
After recognizing I felt pressured to get everything done NOW, I did a minute of deep breathing to calm myself. Then I asked myself,
What am I afraid of?
I knew to ask this question because my body was stressed. The answer helped me quite a bit. I was afraid of failure.
Time Blindness, Late Diagnosis, and Mental Health
As a late-diagnosed woman with ADHD, I grew up with no understanding of how ADHD presented in my life. Growing up and in early adulthood, there were times when I was unable to accomplish certain goals. I experienced an overwhelming sense of shame when I:
- Missed a deadline
- Forgot an appointment
- Was late and kept someone waiting
- Didn’t check off all my to-dos
- (chores, working out, making dinner, etc)
Like many undiagnosed girls with ADHD, I believed these were personal failures. That if I just tried hard enough, I could get it together.
This morning, my time blindness collided with my anxiety related to previous challenges with time management.
Time Blindness and Hyperfocus
A cornerstone symptom of ADHD is the ability to hyperfocus. When I become hyper-focused on a subject of interest, time flies by. It’s to the point that I may barely perceive anything or anyone around me.
Mom, Mom, Mom… Mom!!!
Yes, in all transparency, this has happened. I hear the word “Mom,” but it doesn’t register. It takes a concerted effort to pull myself out of the zone. At that point, hours may have gone by.
This is also a common sign of ADHD in children. Many ADHD kids can hyperfocus on areas of interest but cannot focus on non-preferred activities. Time blindness and hyperfocus are legitimate brain-based issues related to ADHD.
The Neuroscience of Time Blindness
Fortunately, the latest research and neuroscience gives us insight into ADHD time blindness as it relates to the ADHD brain. Again, challenges with executive functions such as non-verbal working memory are inherent to ADHD.
Prefrontal Cortex
This is related to delayed development of the prefrontal cortex. Again, the prefrontal cortex is responsible for higher-order critical thinking. Time perception is believed to be controlled in this compromised brain region.
Default Mode Network
The default mode network is a network of brain regions activated during times of inward thinking. Further, it’s greatly impacted in ADHD. According to neuroscientist Nico Dosenbach of Washington University, a primary function of the DFN is awareness of time, space, and one’s sense of self. The DMN includes the following:
- Prefrontal Cortex
- Posterior Cingulate Cortex
- Angular Gyrus
This brain network is activated when a person focuses attention inward.
- Daydreaming,
- Planning,
- Recalling memories,
- Emotional processing
While these signs point to the Inattentive ADHD daydreamer, all types of ADHD are impacted by this network. Further, the DMN is responsible for prospective memory, or planning. Planning for future activities requires an internal clock that time-blind ADHDers may not have.
Dopamine and Time
A clear sign of ADHD is the dysregulation of dopamine, the neurotransmitter that motivates and drives us to seek reward. Researchers believe dopamine is a vital factor in controlling the perception of time. One way to improve your ADHD brain’s ability to manage time is to support dopamine production.
Time Blindess Support
Fortunately, managing your ADHD time blindness is possible. Here are some suggestions and time management tools that have been helpful.
1. Supporting The ADHD Nervous System
There are many ways to improve thinking skills by supporting a regulated nervous system. For example,
- Mindfulness,
- Deep Breathing,
- Meditation,
- Walking backward,
Nervous system regulation activities are part of my daily practice. Keeping myself calm and clear-headed is so helpful.
2. Alarms and Timers
I set alarms daily for many activities including:
- When to pick up my son,
- Appointment times,
- Reminders to turn off the oven when cooking,
- Complete work-related tasks,
- Chores,
- Phone calls (Ugh!),
- Timers for activities that I easily hyperfocus on
I use my phone alarm clock for almost everything I do throughout the day. When I need to get somewhere on time, I must leave uncomfortably early. I need to feel like I’ll be too early.
3. ADHD Time Management Planning System
After years of chaos and stress, I’ve finally found a time management system that works. After trying every planner, calendar, app, etc., and failing to use them, it hit me. I need a SYSTEM. Check out my ADHD Planning System to learn about the tools working for me.
Recap: My ADHD Time Blindness
As an adult with ADHD, challenges with time management have plagued me all my life. After learning about my ADHD brain, I now know that time blindness, the inability to sense time accurately, is a common trait of ADHD. It is not a moral failure, but a brain difference.
By understanding my wiring, I’ve been able to use tools and strategies to support time management success. Does time blindness impact your life? Your child’s? What works for you?
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
