ADHD & Time Blindness: How I Finally Got a Grip on My Schedule

lindsay Metternich
Jul 15
3 min read

By Lindsay Metternich

If you’ve ever looked up from your phone to realize you were supposed to be somewhere 20 minutes ago—or felt like time disappears the second you try to be productive—you might be dealing with something called time blindness.

As someone with ADHD, I used to joke that time was a “suggestion.” But truthfully? It was wrecking my days, my routines, and my confidence.

Here’s what time blindness looks like in real life—and how I finally got a handle on it.

⏰ Wait, What Is Time Blindness?

Time blindness is exactly what it sounds like: difficulty perceiving how much time has passed, how long things take, or how far away something is in the future. For those of us with ADHD, it’s like our internal clock was built by someone who got distracted halfway through.

Symptoms might include:

Underestimating how long tasks take
Forgetting appointments or deadlines
Feeling like “future you” will somehow take care of it
Struggling to transition between activities
Feeling constantly late or behind—no matter how early you start

It’s not laziness or lack of effort. It’s a neurological disconnect. And once I understood that, I could start working with my brain instead of constantly fighting it.

🚨 My Wake-Up Call

My breaking point came on a Tuesday. I’d double-booked myself for a meeting and my kid’s appointment—again. I was flustered, apologizing, feeling like a mess. That night, I sat down and admitted: I couldn’t keep pretending I had it under control.

That moment started my mission to find tools that actually worked for my ADHD brain.

🛠️ Tools That Changed Everything

Here’s what I tried—and what finally helped:

1. Visible, Visual Time

Traditional clocks didn’t help. I needed to see time passing. Here’s what worked:

Time Timers: These show time disappearing as a red disc shrinks. Perfect for transitions and staying on task.
Hourglass Timers: I keep a 15-minute one at my desk to remind me that yes, writing an email can take that long.
Wall Calendar + Color Coding: Appointments, school stuff, personal time—it’s all color-coded and in my face daily.

2. Alarms with Context

I stopped using vague reminders like “Get ready.” Instead, my alarms say:

“Start getting dressed—appointment in 1 hour.”
“Pack lunch and check backpack.”
“Leave the house NOW if you want to be on time.”

The clearer the cue, the less decision-making I have to do.

3. Task Chunking

Time blindness made me overestimate what I could do in an hour—and underestimate how long basic things took.

Now I:

Break everything into 15–30 minute blocks
Add buffer time between tasks
Use “mini-deadlines” to stay on track, like “Write outline by 10:30, edit by 11”

I also learned that doing one thing well beats planning 12 things I’ll never finish.

4. Timers + Transitions

I used to lose hours getting stuck in one task—or doomscrolling between them.

Now I use:

Pomodoro Method: 25 minutes on, 5-minute break
Transition alarms: “Stop now. Take a break. New task starts in 5.”

My favorite part? I actually finish more and feel less frazzled.

5. Weekly Planning Sessions

On Sunday nights, I sit down with:

My Google Calendar
A paper planner
A brain dump list

I plan backward from appointments and plug in the tasks I want to accomplish. I also add white space for flexibility (because life).

This system helped me stop underestimating time—and gave me a way to trust my own schedule again.

🧠 Bonus Tricks That Help My ADHD Brain

Visual countdowns for kids & teens (helps the whole family stay on schedule)
Body doubling—having someone around while I work, even virtually, helps me stay focused
Prepping the night before—clothes, bags, meals. Morning me is always grateful.
Sticky notes in weird places—because sometimes your phone reminder just isn't loud enough

💡 What I Wish I Knew Sooner

You’re not lazy.Time blindness isn’t a character flaw—it’s a neurological reality. Blame the wiring, not your worth.
You need the right tools.Not everything works for everyone. But when you find the right rhythm, life feels more possible.
Your time matters.You deserve to show up for the things (and people) that matter to you. Structure isn’t about control—it’s about freedom.

📝 Final Thoughts

I still lose track of time sometimes. I still overbook or forget to hit “start” on the washing machine. But I’m no longer drowning in overwhelm or stuck in shame.

Time is no longer my enemy—it’s just something I’ve learned how to see.