Time Blindness: What It Is & How to Overcome It

What Is Time Blindness?

Time blindness refers to problems with distinguishing and managing time. People with time blindness may struggle with recognizing the passing of time as they pass from task to task. Other examples include forgetting important deadlines or frequently arriving late to work, appointments, or other important gatherings. While anyone can experience time blindness, neurodivergent people most commonly report this symptom.¹

Is Time Blindness a Disability?

Time blindness is not a medical condition or disability. However, we live in a society that expects punctuality, meaning many individuals criticize this experience based on misinformation and misunderstandings. Because of this, others often perceive neurodivergent people as rude, lazy, or incompetent because they struggle with time blindness. This stigma can leave many feeling “othered” and separated from their peers.

Time Blindness Symptoms

Time blindness symptoms can range from mild to severe, meaning they may be more prominent in specific settings than others. People with time blindness report difficulties with time perception, time management, or both. These symptoms can be present at any age but generally affect functioning in relationships, school, and work tasks.

Symptoms of time blindness include:

• Poor time management: People may underestimate or overestimate the time needed to complete a task. This example of time blindness makes prioritizing and transitioning between tasks challenging.
• Impulsivity: Time blindness may manifest as impulsivity, partially as an attempt to cope with internal discomfort.
• Boredom: People with time blindness may become “bored” with tasks quickly, sometimes leading to unfinished projects and obligations.
• Difficulty with transitions: Time blindness may coincide with transition difficulties, especially when hyperfixated on a specific task.
• Procrastination: Some people with time blindness procrastinate tasks because they feel overwhelmed by meeting deadlines, especially when juggling numerous responsibilities or projects.
• Slow reaction times: Some individuals may exhibit slower reaction times or poor hand-eye coordination when dealing with time blindness.

ADHD & Time Blindness

ADHD and time management are closely connected, and ADHD time blindness is a real issue many people experience. Some believe time blindness is a symptom of ADHD because so many individuals with the condition report these difficulties. Many factors can contribute to this phenomenon in ADHD, including hyperfocus, hyperfixation, and poor transition skills.

For instance, ADHD waiting mode refers to becoming so fixated on a future event that someone struggles to complete other tasks despite having the time or resources. Other times, individuals can easily get lost in their areas of interest, often overlooking other responsibilities as the hours pass. Time blindness can negatively impact work, relationships, and other avenues of life for those with ADHD.

Time Blindness Examples

People can exhibit time blindness in many ways, including through themes of poor time management, procrastination, and lateness. Losing sense of time is a typical experience, with many feeling entirely unaware of the passing hours as they navigate daily life. Sometimes, these symptoms start in childhood but can continue throughout adolescence and adulthood.

Below are common examples of time blindness:

• Frequently missing appointments: People with time blindness experience difficulties managing their schedules, with many forgetting about important doctors, dentists, work, or other appointments.
• Troubles planning ahead: Time blindness can coincide with difficulties breaking down large future tasks into more manageable steps. Others may struggle with the very idea of a future, as they cannot grasp the concept of passing time.
• Persistent lateness: Some people with time blindness can underestimate how much time they need to get ready and commute, meaning they are often late to events.
• Feeling like time moves too quickly or slowly: Many people with time blindness have a distorted sense of time, with many reporting time as passing either too slow or too fast.

What Causes Time Blindness?

Nobody knows the exact cause of time blindness. Instead, how the brain processes sensory input or subtle time changes is likely a contributing factor. Time blindness may also be a manifestation of symptoms associated with other conditions, including ADHD, autism, and brain injuries.²

Below are possible causes of time blindness:³

• Low dopamine levels: Research shows people with ADHD experience stabilized time perception when taking ADHD medications. These changes suggest low dopamine levels may contribute to symptoms like time blindness.
• Executive dysfunction: People with executive dysfunction can experience time blindness due to difficulties with planning and managing tasks.
• Autism: Research shows a relationship between autism and time perception difficulties, with many autistic people having difficulties interpreting and managing their time.

Effects of ADHD Time Blindness

Having trouble concentrating and losing track of time can lead to several 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 those with time blindness to feel guilt, shame, and inadequacy. Time blindness is an under-researched topic, but the effects on daily life are far-reaching.^4,5

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 (i.e., bills, scheduling, going to the doctor)
• Misjudging how much time to dedicate to a task
• Feeling inadequate or like a disappointment to others
• Being misjudged for being “lazy”

How to Overcome Time Blindness

Coping with time blindness can seem challenging. Still, you can take positive action to improve your symptoms. Seeking support from friends and family can help generate ideas to combat time blindness. Spend time exploring how your symptoms affect your life, focusing on making subtle changes slowly to improve your well-being.

Below are 10 tips for dealing with time blindness:

1. Identify the Areas of Impact

Consider where you notice the impacts of time blindness in your life. Are your relationships strained because of your symptoms? Do you frequently fall behind at work? Identifying these problem areas can help you develop strategies to target specific difficulties.

2. Don’t Play the Blame Game

Even though time blindness can feel debilitating, successful interventions can help lessen the severity of symptoms. Feeling frustrated is okay, but give yourself credit for seeking help, especially if you live with ADHD. Blaming yourself for these difficulties provides nothing other than low self-esteem and guilt.

3. Set Multiple Alarms

Setting descriptive reminders not only reminds you about important tasks but can also provide much-needed motivation. Insert humor and fun into these alarms by owning your triggers and calling out unhelpful behaviors. For example, your alarm could say, “You don’t have time for this–put your phone away and get back on track.”

4. Remind Yourself Why You Are Making These Changes

Set up feel-good messages for your identified “lows” throughout the day. Encouraging notes might look like, “You are doing great–keep up the good work,” or “Challenge yourself to cross something off that afternoon list.” These little reminders can help you stay on track while boosting your self-esteem and intrinsic motivation.

5. Break Up Intimidating Tasks

Breaking up tasks can be beneficial if you feel overwhelmed by a long to-do list or an intimidating project. For example, create a morning, afternoon, and evening plan to tackle specific aspects of a task. For instance, you may wash the dishes before focusing on your laundry at night.

6. Use Visible Timers

Visual cues can be helpful when overcoming time blindness. These tools can help you remember what task to focus on and when. Visual timers may mean setting twenty-minute reminders when working on tasks with multiple factors, like homework or work projects.

7. Start With Something Easy

Crossing one or two small tasks off your list is rewarding and increases a sense of effectiveness. Pat yourself on the back for your efforts, no matter how small. Time blindness can leave you feeling drained, so redirect your attention to how far you’ve come.

8. Embrace Time Blindness as Best as You Can

Many people struggling with a mental health condition like ADHD or autism do not necessarily “like” or enjoy these experiences. Still, you can lighten the pressure of working through time blindness without invalidating yourself.

Accepting these symptoms as a part of your life can help you view them from a different, more positive perspective. Recognize that everyone loses track of time sometimes, and there is nothing wrong with you because you struggle a bit more with these difficulties. Focus on making healthy changes to improve your situation, remembering to honor your efforts through self-compassion and appreciation.

9. Engage in Dopamine-Boosting Activities

As mentioned, low dopamine levels may partially explain the connection between some neurodiverse conditions and time blindness. Because of this, consider seeking activities that bring you joy. For example, explore your hobbies and ensure you set aside time to delve into your interests.

10. Make Time for Breaks

Sometimes, hyperfixation can impede your ability to measure and manage time. Remember to take breaks when engaging in your preferred topics to avoid becoming lost in one specific activity. Consider setting timers to break up activities so you remain grounded throughout your day and can meet work, relational, or personal commitments.

When to Seek Professional Help

While frustrating, time blindness is treatable with cognitive and behavioral approaches. Getting tested for ADHD may be helpful if you consistently struggle with productivity or feel isolated by your symptoms. Finding a neurodiversity-affirming therapist who understands is an important first step. These specialists have experience treating neurodiverse conditions like ADHD and can help you address specific concerns, including time blindness.

After choosing a therapist, you can ask them for a referral to a psychiatrist if you are interested in learning about medication management. 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.