Time Blindness: What It Is & How to Overcome It

What Is Time Blindness?

Time blindness refers to the inability to accurately measure time. It’s frequently seen in people with neurodevelopmental disorders like ADHD and autism. ADHD includes a range of hyperactive and inattentive symptoms that affect children and adults with ADHD. Not being able to manage time is a common complaint across affected populations. They may struggle to plan things weeks in advance because it’s difficult to imagine that far into the future.

Time management is a component of executive functioning (i.e., the part of our brain that’s responsible for directing and regulating thoughts, emotions, and behaviors).¹ It involves knowing what time it is, how much time is left to complete an activity/task, and the ability to perceive the rate at which time passes.¹

To say that people affected by time blindness only live in the present is not accurate, as distractions tend to be a barrier for experiencing life as desired.

Symptoms of time blindness include:

• Losing track of time because of distractions
• Feeling like you don’t have a good “internal clock”
• Poor time management
• Impulsivity
• Boredom
• Losing track of time during transitions
• Procrastination

Effects of ADHD Time Blindness

There are three separate time-related domains of the brain that are impacted by ADHD, including motor timing, perceptual timing, and temporal foresight.³ With this in mind, there is a strong association between difficulty with timing and undesirable behavioral outcomes like impulsivity and inattention, the very basis of the ADHD diagnosis.^3,4

Having trouble concentrating can lead to a number of issues, including an inability to meet demands or expectations at work and home. Partners or bosses may also become frustrated by a chronic loss of productivity, causing adults with ADHD time blindness to feel guilt, shame, and inadequacy.

Basically, the misjudgement of time is a sensory issue, not a choice. While time blindness on its own continues to be under-researched, it is widely known that its effect on daily life is far-reaching.^3,4

Effects of time blindness include:

• Being chronically late to events or gatherings
• Being unable to stay organized at work, home, or school
• Struggling to complete school or work tasks
• Getting distracted when transitioning from one task to another
• Being late to pick up kids from school or daycare
• Missing important deadlines
• Putting things off (bills, scheduling, going to the doctor)
• Misjudging how long it will take to complete homework, taxes, etc.
• Intention and actions don’t always line up
• Feeling inadequate or like a disappointment to others
• Being misjudged for being “lazy”

How to Overcome Time Blindness

While frustrating, time blindness is treatable with cognitive and behavioral approaches. Reach out to friends and family and generate ideas to better serve your unique needs. It could help to identify as an ADHD family, even if only one person is diagnosed, because relationships will likely feel some effect. While it’s easy to identify issues and blame, it’s important to balance solutions with validation that ADHD isn’t a choice.

Ways for adults and children with ADHD to work through and overcome time blindness include:

Identify the Areas of Impact

Consider which areas of your life are feeling the most impact due to ADHD time blindness (e.g., work, friends/social time, or family)

Identify and Avoid Time-Sucking Activities

If you know that agreeing to an activity is going to cost you time you don’t have, it is OK to refuse. Put your needs first in order to preserve your own sanity, save yourself stress later, and focus on doing what is going to make your life easier.

Don’t Play the Blame Game

Even though ADHD can feel debilitating, there are solutions and successful interventions that can help lessen the severity of symptoms. It is OK to be frustrated, but give yourself credit for getting help.

Set Multiple Alarms

Alarms and/or reminders with descriptions are a perfect way to not only remind yourself what you need to do, but also to motivate yourself. Make your reminders fun and engaging by owning your triggers and calling out unhelpful behaviors. This could look like setting a reminder that says, “Sara, you don’t have time for this; put your phone away and get back on track.”

Remind Yourself Why You Are Making These Changes

Set up some feel-good messages that are timed to pop up at your identified “lows” throughout the day. Encouraging notes for people with ADHD might look like, “You are doing more than what you think you are,” or “Challenge yourself to cross something off that afternoon list.”

Break Up Intimidating Tasks

If you feel like you have a lot on your plate and a lot to remember, it may help to break up. For example, have a plan for morning, afternoon, and evening tasks.

Use Visible Timers

For children with ADHD, it helps to have visible clocks, as well as reminders for how much time they have left to play, do an assignment, etc.  This way, they’re prepared and can determine what they want to do for the remaining time. Adults can benefit from timers, too!

Start With Something Easy

Being able to cross one or two small tasks off your list is rewarding and motivating. It also increases a sense of effectiveness. Pat yourself on the back and make efforts to praise kids who are trying to make improvements.

Embrace It as Best as You Can

It’s typical and understandable that people don’t like having a mental health disorder or neurodevelopmental disorder. That said, without invalidating your experience, there are ways to own it and lighten the pressure. If you are comfortable talking about it, you’ll likely find that you’re not alone.

When to Seek Professional Help

If you’re having trouble with productivity at work or feel alone and isolated by symptoms that have been consistent throughout your life, it’s a good time to look into getting tested for ADHD. A common reason for seeking out therapy is that people start to find that their family, significant other, or boss has made it known that there’s a problem.

It’s important to find a neurodiverse-affirming therapist who understands and has experience treating neurodiversity. This can be done by searching for this skill in providers and confirming with a consultation. If you are thinking about seeing a certain therapist, ask them how they would treat symptoms of ADHD and if they think they can help with your chief concerns, including ADHD time blindness.

It may help to ask if the therapist can make a referral for any medication management and testing. In addition to individual therapy, family therapy is a great way to map out imbalances and deficits in a safe, healthy way while working toward desired stability.

Final Thoughts

Time blindness is difficult, with impact ranging from discrete to significant. With acceptance, cognitive-behavioral therapy, and solution focused treatment, there is hope that you can make positive changes. Working with a therapist, even on a short term basis, can be extremely helpful in mapping out a plan for change and learning the new skills.