ADHD Timeblindness

ADHD & Time Blindness: Oops, I Did It Again (But Time Is Fake Anyway, Right?)

If you have ADHD, you’ve probably experienced time blindness—whether you knew what to call it or not. It’s that sneaky little phenomenon that makes you swear that meeting was only five minutes ago (it was an hour), or that you just started scrolling TikTok (it’s been two hours). If time was a person, it would be that friend who always ghosts you when you need them most but shows up uninvited when you least expect it.

What is Time Blindness?

Time blindness isn’t just being late a lot (though, yeah, that happens). It’s the ADHD brain’s struggle to perceive, track, and manage time effectively. People with ADHD often experience time as “now” or “not now,” rather than a linear sequence of events. Future plans? Those exist in some vague, mythical realm. Deadlines? They aren’t real until they’re panic-level urgent.

Signs You Might Be Time-Blind (AKA, Welcome to the Club)

• You think getting ready will take 10 minutes, even though history proves it’s always 40.

• You set five alarms but still leave the house five minutes late.

• “I’ll just check one email” turns into “How is it 3 AM?!”

• You either finish a project in a last-minute adrenaline-fueled sprint or forget it exists.

• You arrive 20 minutes early (because you were terrified of being late) or 30 minutes late (because you lost track of time). There is no in-between.

Why Does This Happen?

ADHD brains struggle with executive function, the part of the brain that helps with planning, organizing, and, you know, not being surprised by the passage of time. Dopamine—the neurotransmitter responsible for motivation and reward—also plays a role. ADHD brains often need immediate rewards or urgency to kick into action, which is why “deadline mode” is basically a superpower.

Hacks to Outsmart Time Blindness (Or At Least Outsmart Yourself)

Since we can’t make time behave, we have to work with our brains instead of against them. Here are some tricks to help:

1. Externalize Time (Because Your Brain Won’t Do It For You)

Use visible timers, clocks, or alarms that actually make you look at time passing. Apps like Time Timer show time as a shrinking colored section, which can be easier to process than numbers.

2. Make Time “Louder”

Instead of vague deadlines, use specific time cues: “Start working at 3:15 PM” instead of “work later.” Pair activities with time markers (e.g., “When this show ends, I’ll start dinner”).

3. Use the “Body Doubling” Trick

Having someone else present (virtually or in person) while you do a task can help anchor you in the moment. Even telling a friend, “Hey, I’m starting this now,” can make time feel more real.

4. Plan Backwards

If you need to leave at 7 PM, mentally work backwards: “I need to get ready by 6:30, which means I should start wrapping up work at 6:00.” Setting alarms for these checkpoints helps, too!

5. Gamify Urgency

Since urgency is basically an ADHD cheat code, make time-sensitive challenges for yourself. “Can I finish this email before the kettle boils?” “Let’s see if I can shower before my playlist ends!”

Final Thoughts: Time May Be Fake, But You’ve Got This

Time blindness can be frustrating, but you’re not alone, and you’re not broken. Your brain just experiences time differently—so instead of fighting it, embrace it with tools that work for you. And hey, if you’re reading this when you should be doing something else... set a timer and get to it (right after you finish scrolling, of course).

Have any time blindness fails or wins? Drop them in the comments—we promise we won’t judge (we’re probably late for something too).