7 Easy Steps for Time Blocking for ADHD

When it comes to time management, individuals with ADHD often feel as if they’re trying to grasp a slippery fish with bare hands.

Distractions, hyperfocus, and not estimating task durations correctly can lead to missed deadlines, a growing list of to-dos, and a feeling of not accomplishing enough.

As an ADHDer, I’ve experienced these struggles firsthand. Traditional tools and methods seemed restrictive and unviable, adding to the chaos instead of alleviating it.

Then, I discovered time blocking, a time management method that proved to be a beacon amid the tempest. 

Instead of micromanaging every moment of my day, I went for a more relaxed approach. I set up some general time blocks, like ‘deep work time’ and ‘relaxed time,’ to give my ADHD brain structure without feeling all boxed in.

This transformation didn’t happen overnight. It took some time. But the difference it made was huge. In this blog post, let’s dive deeper into time blocking for ADHD and see how it can make your journey less chaotic and more smooth.

My Personal Story

I got an ADHD diagnosis at 33, which was pretty late compared to many who find out in childhood. This diagnosis shed light on the unique way my brain works with information and time. 

But, of course, it wasn’t all smooth sailing.

My struggles with time management and organization had been a lifelong challenge. 

I tried using apps like Google Calendar and Notion to bring order to my messy schedule. But, they didn’t solve my time struggles.

Being someone with ADHD, I’d always cherished flexibility and spontaneity, which made me resist structured time management methods. I was afraid they’d trap me, stifle my creativity, and limit my freedom.

The consequences of my poor time management skills extended far and wide.

Missed deadlines, cluttered to-do lists, and a perpetual sense of being overwhelmed were daily struggles. Work-life balance was a foreign concept, and setting boundaries to protect my time seemed impossible. 

It wasn’t until I stumbled upon some valuable ADHD organization tips that I started regaining control over my life.

One particular method that helped me stay focused, well, you guessed it, is time blocking. So let’s take a look at what it is and how it may help you stay organized and focused too.

What is Time Blocking and Why It Can Be Helpful for Adults with ADHD

So, what exactly is Time Blocking?

Time Blocking is a time management method that involves scheduling your day into specific ‘blocks’ of time. Instead of having a massive to-do list, you create time slots in your calendar for different tasks.

For example, you might have a ‘writing tasks’ block from 10am to 12pm, and then a ‘meetings’ block from 2pm to 4pm. The key is to adhere to these blocks as much as possible, but allow for a bit of transition time between tasks.

Let’s jump into why time blocking could be a helpful for individuals with ADHD. 

Essentially, time blocking can help you…

• Boost Your Focus: Time blocking allows you to concentrate on one task at a time, reducing the overwhelm of juggling multiple tasks.
• Make You Stick to Your Goals: It adds a sense of commitment, making you more likely to actually do what you’ve planned.
• Help You Prioritize Tasks: When you set aside specific time blocks, you can easily see your entire week at a glance. This helps you focus on your most important tasks first and avoid procrastination.
• Keep Your Day Organized: With time blocking, you know exactly when and where you’ll be doing certain tasks, so your day flows more smoothly.
• Create Predictability: Having a clear schedule can create a comforting level of predictability, something many people with ADHD crave.
• Reduce Decision Fatigue: With your tasks pre-scheduled, you’re not constantly deciding what to do next, which reduces decision fatigue.
• Balance Work and Play: Time blocking can help establish boundaries between work and personal life, ensuring both get the attention they deserve.
• Increase Productivity: This time management technique can lead to a noticeable boost in productivity, as you’re spending set amounts of time on tasks rather than meandering through a to-do list.

Related: The difference between time blocking and time boxing

Why (Flexible) Time Blocking Works for ADHD

Time blocking requires you to commit to doing certain tasks at certain hours. However, this doesn’t mean you need to be rigid.

Things happen – unexpected events, sudden changes in energy levels, or a task taking longer than expected. 

As someone with ADHD, you’ll find it beneficial to allow for some wiggle room within your blocks. If you’re using a physical planner, consider using erasable pens, or if you’re digital, utilize a tool that allows easy rescheduling.

Finding the Right Balance

But how much flexibility is too much? 

Finding the right balance between structure and flexibility is crucial. Too much structure can feel stifling, while excessive flexibility can lead to chaos. 

Even productivity experts like Elon Musk incorporate time blocking to plan their days effectively and build successful companies. They don’t just block out every single minute of their day. They allow for transition times between tasks, buffer periods for unexpected events, and even blocks for rest.

You’re not just creating a schedule; you’re crafting a strategy that complements your ADHD brain. This approach helps you get a bird’s eye view of your week, facilitates focus on similar tasks, and manages time blindness.

It carves out dedicated slots in your day for your to-do lists, while leaving room for unexpected tasks. So, while it might require a little time to refine, the progress you’ll see in your productivity will make it worth your while.

7 Easy Steps to Time Block for ADHD

Now that you’ve learned about why time blocking may be beneficial for an adult with ADHD, let’s look at how to do it effectively. Here’s a step-by-step guide for you.

Step 1: Choose A Tool That Work for You

Choose a method or tool for time-blocking that suits your preferences and lifestyle. This could be Google calendar, a planner, a whiteboard, or even sticky notes. 

For example, I use Google Calendar for time blocking and planning my daily routine. The key is to pick a tool that makes sense to you and makes your day visually clear.

Step 2: Brain Dump

Write down all the tasks crowding your mind. This step makes room for clarity and helps to prioritize tasks efficiently, a valuable process especially for ADHD brains.

Step 3: Block-Out Time for Must-Dos

Identify fixed appointments such as work meetings or doctor’s visits. Make these your first entries on your time block schedule.

Step 4: Identify Your Productive Hours

Recognize when you’re most alert and focused. These are your ‘power hours‘. 

For me, my most productive hours are in the morning. This is the time when my mind is the most alert and focused. I schedule my deep work sessions during this period, tackling the most demanding tasks when my energy levels are at their highest.

Step 5: Plan Your Deep Work Sessions

According to productivity expert Cal Newport, ‘Deep Work‘ refers to uninterrupted, focused time spent on a cognitively demanding task. Allocate specific time slots during your productive hours for concentrated work. 

Step 6: Create Buffer Periods

Always include extra time between tasks. ADHD brains are susceptible to time blindness, often underestimating how long tasks will take. 

Including buffer time will account for this and prevent your schedule from getting derailed if tasks take longer than expected.

Step 7: Schedule Rest Periods

Finally, plan breaks to recharge. Rest is integral to maintaining productivity, providing balance in your day while accommodating the unique needs of an ADHD brain. This flexible framework takes into account the unpredictable nature of ADHD, aligning with your rhythm rather than working against it. 

For example, I reserve my afternoons for lighter tasks like admin work or meetings. After 6:00 pm, I intentionally refrain from working, allowing my brain to unwind and relax.

Remember, the goal of time-blocking isn’t to regiment every minute of your day, but rather to provide a flexible framework that works with, not against, your ADHD brain.

Time Blocking Mistakes to Avoid for ADHD Adults

Here are some common mistakes to avoid when making your schedule if you have ADHD:

1. Overly Detailed Schedules: Don’t try to plan every minute of your day. Schedules that are too strict can make you feel trapped and stressed instead of helping you get things done.
2. Lack of Flexibility: Your schedule shouldn’t be unchangeable. Sometimes unexpected things happen, and you need to be able to adjust your schedule without messing up your whole day.
3. Unrealistic Expectations: Make sure the goals you set for each time block are achievable. If you have ADHD, you might not always have a good sense of how long things will take (this is called “time blindness”). If you set goals that are too hard to reach, you’ll just end up feeling frustrated and disappointed.
4. Neglecting Self-Care: Remember to make time for taking care of yourself and relaxing. When you have ADHD, keeping your mind healthy is just as important as getting things done. If you don’t take care of yourself, you might get burned out, and that will make it harder to be productive in the long run.

By avoiding these mistakes, you can make a schedule that works better for your ADHD and helps you be more productive.

Final Thoughts

Time blocking can be a fantastic technique for ADHDers and bring some order to our chaotic lives. Here are some takeaways:

Key Takeaways

1. Time blocking is a powerful tool for people with ADHD. It gives us structure without making us feel trapped.
2. Time blocking can help us stay focused, committed, and organized. Plus, it can reduce stress and decision fatigue.
3. Embrace flexibility within the structure of time blocking to make it work for your ADHD brain.
4. To start time blocking, start with a brain dump, prioritize essential tasks, create deep work sessions with breaks, and allow for buffer time and rest.
5. Avoid overly detailed schedules, inflexibility, unrealistic expectations, and neglecting self-care while implementing time blocking. 

Remember, time blocking might not be the magic pill for all your time management problems, especially if you’re dealing with ADHD.

To improve how you manage your time, try using also other tools such as the Pomodoro Technique, timers, and alarms. You may find that combining time blocking with some of these tools can help you be even more productive!