Time Management Mastery for the ADHD Brain (Part 2)

Key Point 3: Creating Routines and Structures 

If you've ever felt overwhelmed by the idea of setting a daily routine, you're definitely not alone. For someone with ADHD, sticking to a strict schedule can seem daunting—or even impossible. But here’s the twist: routines don’t have to be rigid or boring. They can actually be a comforting framework that frees you from the constant decision-making that can feel especially exhausting when you have ADHD. 

Examples of Successful Morning and Evening Routines 

Imagine starting your day with a morning routine that energizes rather than drains you. It could be as simple as waking up at the same time each day, doing a quick workout, or having a quiet coffee before the rest of the house wakes up. This doesn't just kickstart your day—it also signals your brain that it's time to shift gears from rest to activity. 

Evening routines are just as important. They help you wind down and signal that the day is ending. Therefore, evening routines can be helpful if you have trouble disengaging from work or other activities. A routine as simple as turning off electronic devices an hour before bed, reading a book, or planning the next day can make a big difference in your sleep quality and mental readiness for the next day. 

Tips for Creating Effective and “Stickable” Routines 

Start small. Choose 1 or 2 elements you want to incorporate into your morning or evening and build from there. Consistency is key, not complexity. And remember, flexibility within your routine is crucial. It’s okay to adjust based on what your day looks like. 

A Real Example of Routines in Action 

When I asked Angie about how routines have helped her, she said that making the small switch to getting up 20 minutes before her kids changed her whole perspective for the day. These were her words. She elaborated and spoke about how even though she initially felt a little groggy waking up so early, she got to sit at her kitchen table, have a cup of green tea, and just have some peace and quiet before things ramped up for the day. This routine not only brought calm to her mornings but also made her more productive and less reactive throughout the day. 

Bottom line here: by establishing routines that work for you, you’re not just organizing your day. You’re also giving your brain the cues it needs to perform at its best. These routines can ultimately reduce the cognitive load of decision-making and help you focus on what really matters. 

Key Point 4: Time Buffering and Contingency Planning 

One of the most valuable skills anyone, especially someone with ADHD, can develop is the ability to plan for the unpredictable. Life doesn't always stick to a schedule. For people with ADHD, these disruptions can throw off an entire day. That's where time buffering and contingency planning come in handy. 

Techniques for Building in Time Buffers 

Think of time buffering as adding a little extra padding to your schedule. This doesn't mean filling every minute with tasks, but rather giving yourself a realistic timeframe to accomplish things with some leeway. For example, if you think a work meeting will take an hour, why not schedule an hour and a half? This extra 30 minutes acts as a buffer for unexpected extensions or issues. The result? Less stress and a smoother transition into your next task. 

How to Estimate Time More Accurately for Tasks 

Estimating time can be a challenge for those with ADHD, often leading to either overpacking a day or underestimating how long tasks will take. A good strategy here is to start by keeping a time diary for one week. Note how long each task actually takes compared to your initial estimate. This real data can be eye-opening. Seeing how things actually went will help you adjust your future estimates and plans more realistically. 

The Importance of Contingency Buffers 

Alongside time buffers, contingency buffers are your plan B’s—what you fall back on when things don't go as planned. This might mean having a backup task that can be done in shorter bursts of time or knowing what can be postponed if needed. For example, if an urgent work issue cuts into your time for a planned activity, having a quick, alternative task ready can keep you productive and prevent the feeling of a wasted day. 

Practical Application of Time Buffering 

One of Angie’s biggest frustrations was constantly seeing her work spill over into her personal/family time. As a freelancer, she didn’t want to turn down new clients and projects. But it got to a point where something had to give because she wasn’t thriving in either environment. We talked about time buffers together. By working in these buffers to her daily calendar, she has felt way less stressed and has freed up more time for herself and her loved ones. Angie has gotten into the habit of scheduling herself for breaks between meetings, calls, and busy work periods. By doing this, she can either use the buffer periods as actual breaks or she can use the extra time for catching up on things. She has a lot more control over the flow of her day now. 

Conclusion: Mastery Over Time 

Throughout this article, we've hit on strategies and a new mindset towards managing time. In understanding the distinct perception of time in ADHD, discussing actionable tools, and creating helpful routines, you can build a foundation that respects your brain's natural tendencies -- all while fostering efficiency and calmness. 

Incorporating time buffers and contingency plans can safeguard against the unexpected. This will allow you to navigate daily challenges with greater confidence. Remember, the goal isn't to perfect every minute of your day but to create a flexible structure that supports your work towards your goals. By considering these time management strategies, you can reduce stress and increase productivity on a daily basis. 

I encourage you to experiment with these techniques. The goal is to start small, adjust as needed, and remember that each step you take is a move towards mastering your time (rather than being mastered by it). Here’s a good way to start – choose one strategy from this post that resonated with you. Then commit to trying it out this week. Whether it’s setting up a digital reminder, introducing a new morning routine, or planning a time buffer for your next project, each small step is a stride towards greater control and peace of mind.