Time Management Strategies for Adults with ADHD

Gentle guidance for a newly diagnosed mind

A Fresh Start

Being newly diagnosed with ADHD as an adult can bring a mix of relief, reflection, and sometimes regret. But this is not a late start—it’s a fresh start. Time may have felt slippery or chaotic until now, but the truth is, your brain just dances to a different rhythm.

Time management doesn’t mean becoming rigid or robotic. It means learning ways to honour your natural wiring while giving yourself the tools to steer through the day with less stress and more success.

We’re not aiming for perfection here—just a bit more predictability. With the right strategies, you’ll begin to notice small shifts: getting out the door without a rush, completing tasks you’ve been meaning to start, or simply feeling less overwhelmed.

These strategies are not about turning you into someone else. They’re about helping you thrive, by working with your brain, not against it. Let’s take it one step at a time, at your pace, and explore what really works—for you.

Practical Strategies to Help You Manage Time

1. Externalise Time

Time is invisible—but you can make it visible.

Try:

• Place analog clocks or digital timers in key spots.
• Use apps like Time Timer, Toggl, or your phone alarm.
• Set alarms not just to start, but to end tasks.

2. Break Tasks into Bite-Sized Steps

Your brain may freeze at vague or oversized tasks.

Try:

• Break things down to the smallest actionable step.
• Write them as “Do” steps: “Open file,” “Write heading,” “Email Jane.”