Are You Time Blind? 12 Ways To Use Every Hour Effectively

Being aware of time and using it well — these are basic keys to success, whether you’re a fifth grader or the vice president of sales. Anyone with ADHD knows that they are also very tough skills to master. Let these tips help.

1. Be Wary of Time Sucks

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Step One: Be aware of activities in which you get lost. I had a client who would start listening to NPR at his home. He’d get really into it, and suddenly, it’s 3 hours later, and he’s forgotten to pick up his daughter! We established a rule for him to avoid this time suck: on days he had to pick up his daughter, he couldn’t turn on his radio until he was already on the way to get her. He knew it was an activity he got lost in, so he just avoided it altogether.

2. Set Multiple Alarms

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Alarms are a simple, effective tool to make you more aware of time. They break into your consciousness and jolt you out of whatever you’re doing. If one alarm isn’t enough, try setting several — maybe one half an hour before you need to leave, then 15 minutes, then right at crunch time. Every one that you add multiplies the probability that you’ll transition at the right moment.

3. Enlist a Coach

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If alarms don’t faze you, or you go back to what you were doing the second you turn it off, enlist the help of a friend, spouse, or coworker. Ask them to call you at a specific time or remind you what you’re supposed to be doing once the alarm goes off, and in extreme cases, stay with you until you get moving.

4. Mix It Up

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Change the sound of your alarms to signify different things, instead of using the same generic beep for everything. If it’s time to take your medication, for example, use a quick loud sound. If it’s time to start getting ready for an important event, try using a fast-paced song to change the tempo and give your brain a jolt. Varying alarms are more difficult to ignore and more likely to get you moving.

5. Break Down Daunting Tasks

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ADHDers tend to “freeze” when making big transitions, like getting ready in the morning. They can see time moving, but the task seems so daunting they can’t make themselves start. My advice is to break the final goal into small chunks, and start with the tiniest, easiest one. Don’t think of it as, “I have to get ready for work,” which seems impossible. Think of it first as, “I have to brush my teeth,” which is easy. Then, think of the next tiny thing. You’ll be ready before you know it.

6. Reset Your Focus Time

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Another strategy is to change the time that you associate with an event. If you know you have to leave for work at 8:30, your mind often gets hyperfocused on that time. But if you aren’t motivated to start until it’s already 8:30, suddenly you’re in crisis mode. Instead, train your brain to focus instead on 8:00: the time you need to start getting ready. Changing the “the” time — meaning the time you pay the most attention to — can help you be more conscious of how long things take.

7. Make the Clock Work for You

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There are tons of ways to do this. Some people have luck setting the clock 10 minutes fast — the shock value of the time hits sooner and gets you in gear earlier. Another strategy is switching from digital clocks to old-fashioned analog clocks. Seeing the hand move — and the time you have left physically shrink — is a great way to get a real sense of time passing.

Read the rest of the ways to use every hour of your day here.