What is time blindness?

Time blindness refers to the difficulty in perceiving, tracking, and managing time effectively. Some ADHDers compare it to “living in a constant present.” It’s not simply about a student or employee being a procrastinator or “bad with time.” Time blindness is a neurological condition where individuals struggle to sense how much time has passed, estimate how long tasks will take, or feel the urgency that approaching deadlines typically create. For someone experiencing time blindness, five minutes can feel like an hour, or conversely, three hours can pass in what feels like moments. For those with ADHD, they often feel as if only two states exist: the “now” and the “not now.”

It’s not a matter of laziness, poor planning, or lack of care about responsibilities. Instead, it’s a fundamental difference in how the brain processes temporal information, making time feel abstract and difficult to grasp. It’s easy to see how this could be challenging in professional or educational settings.

The cause of time blindness

The executive function is the primary culprit behind time blindness. This is the system that manages the planning, prioritization, and working memory of ADHD brains. When the executive function is compromised, it becomes harder to feel or visualize the passage of time.

This results in the internal clock that most rely on to gauge the passage of time being inconsistent or even absent. Common factors like stress and hyperfocus that tend to impact those with ADHD can also contribute to time blindness.

How it shows up

Time blindness manifests in common ways in both academic settings and in the workplace. Students and professionals may:

• Underestimate or overestimate how long a project or task may take
• Lose track of time or need urgent or specific deadlines to finish things
• Overcommit to things with no accurate sense of how they will (or won’t) fit into a day.
• Become so deeply absorbed in a task that they have no awareness of time passing

This may result in:

• Arriving late to class or meetings
• Missed deadlines
• Working longer hours to compensate for lost time
• Difficulty easily transitioning between tasks

It’s important to note that time blindness doesn’t reflect a lack of effort or professionalism. Many people with ADHD develop anxiety around time precisely because they care deeply about meeting expectations, but struggle to do so consistently.

Supporting those with time blindness

How can you best support a student or employee struggling with time blindness?

• Equip them with and encourage the use of time-management tools, such as timers, alarms, clocks, calendars, and planners — anything that works for them.
• Create micro-deadlines. Even outside of THE deadline. Set up and monitor check-ins and milestones along the way. Also, consider padding deadlines when possible to give them extra time.
• Support their practicing of time estimation. Have them time their regular tasks over the course of the week and log it to get a better sense of how long things take. Encourage them to share their findings with you.
• Provide flexibility with start times for meetings and offer plenty of notice. A gentle nudge or reminder can also help.
• For students, offer alternative testing accommodations, such as extra time or a different environment.

The most effective approaches involve clear collaboration and communication. By recognizing time blindness as a legitimate neurological difference rather than a character flaw, employers and educators can create more inclusive, supportive environments where people with ADHD can thrive.

Sources: 

Time Unbound: Managing Time Blindness at Work – CHADD

ADHD Time Blindness: How To Detect It & Regain Control Over Time – ADD.org

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

Time blindness is one of those invisible symptoms of ADHD that affects everything from daily routines to long-term goals. 

Fundamentally, it describes the struggle to sense and maintain awareness of the passage of time. 

Practically, it explains why people with ADHD often struggle to estimate how long tasks will take or effectively plan for future events.  

“What executive functions are really about is time,” says Psychologist Dr. Ari Tuckman, ”I sometimes say that ADHD is really about seeing time and feeling the future.” 

Strategies for managing time blindness

The good news is that, as with most ADHD symptoms, there are strategies and tactics to manage time blindness. Dr. Tuckman offered a few that might help.

1. Consider medication

For many with ADHD, proper medication can make a significant difference. Extended-release stimulants can help bridge the gap between knowing what strategies might help and actually being able to implement them consistently.

2. Manage distractions intentionally

Distractions are a big part of time blindness. Dr. Tuckman recommends getting honest with yourself about what distracts you. Then, create distance between yourself and those distractions. For example, if your favorite social media app constantly pulls your attention away from the task at hand, use blockers or timers to keep yourself from opening or scrolling. You might also consider putting your phone in a different room or using a timed lock box when you need to focus.

3. Prioritize Physical Wellbeing

Good sleep, a healthy diet, and regular exercise can significantly improve executive function and time management. Setting alarms and building routines around these wellness activities can help those with ADHD make these habits a part of their day. Even small improvements can enhance your ability to manage time.

5. Practice Mindfulness

Mindfulness creates a “pause button” between stimulus and response, giving you more opportunities to make conscious choices about how you spend your time. The more frequently you meditate, the better you become at hitting pause more often throughout your day.

6. Use External Time Markers

Set timers, use visual countdown clocks, or schedule regular check-ins to maintain awareness of passing time.

7. Be Realistic About Task Duration

A helpful rule of thumb: Take your initial time estimate for a task and double it. This accounts for transitions, interruptions, and the complexities you might not initially consider.

Self-reflection and awareness

One of the most powerful steps you can take is simply noticing when and how time blindness affects you. Dr. Tuckman suggests reflecting on your day to identify:

1. When did you lose track of time?

2. What activities or situations tend to create time blindness for you?

3. What were the consequences of that time blindness?

4. What strategies helped you stay more time-aware?

Understanding your personal “slippery spots” allows you to implement preventative strategies before you get caught in a cycle of distraction or hyperfocus.

Taking the First Step

If time blindness is affecting your life, you’re not alone. Many adults with ADHD struggle with this invisible challenge, but with the right support and strategies, it can be managed effectively.

Ready to understand your ADHD better? Take the first step by getting a comprehensive diagnosis. ADHD Online offers convenient, comprehensive ADHD testing and assessment from licensed professionals who understand the nuances of adult ADHD, including challenges like time blindness.

This article draws on insights from a podcast conversation hosted by ADHD Online, featuring Dr. Ari Tuckman. His perspectives provide valuable guidance for anyone struggling with time blindness and ADHD, whether diagnosed or seeking to understand their experiences better.

Listen here:

Part One: ADHD and Time Blindness with Dr. Ari Tuckman

Part Two: ADHD and Time Blindness with Dr. Ari Tuckman

On today’s show, we’re also joined by Jaclyn Paul – the voice behind ADHDHomestead.net – who first shared her ADHD story with us during our first Refocused, Together series in 2022. You can listen to that episode here: 

Refocused, Together: Jaclyn Paul and Writing with ADHD

Connect with Jaclyn and her work by visiting ADHDHomestead.net and make sure to add She’s Not Home! to your reading list ASAP. 

You can also learn more about Dr. Ari Tuckman and his work with the ADHD community through his website here. 

In today’s episode, we’ll learn more about the ways time blindness affects our executive functioning, how the pandemic and technology changed how people relate to time, plus we’ll talk about ways you can feel more successful in managing time blindness issues in your own life. 

This is part two of our conversation. We highly recommend going back to episode 134: Understanding ADHD and Time Blindness with Dr. Ari Tuckman and listening to that before you get started on this episode. 

You can also learn more about Dr. Ari Tuckman and the work he’s doing within the ADHD community through his website here. 

In today’s episode, you’ll learn what time blindness is, the impact it can have on not only the self-esteem of a person with ADHD but their relationships, health and careers, plus a look at how neurotypicals view time blindness and the damage that criticism can have when an ADHDer lets their actions and emotions get wrapped up in it. 

Learn more about Dr. Ari Tuckman and learn more about his work with the ADHD community through his website here.