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.”
3. Now vs. Not Now
ADHD often works in two time zones: Now or Not Now.
Try:
Limit your task list to just 3–5 priorities each day.
Use tools like Trello or sticky notes to sort tasks into “Now,” “Soon,” and “Later.”
4. Anchor Tasks to Routines
Time is abstract—habits are not.
Try:
Attach tasks to daily habits: “After brushing teeth, I check my calendar.”
Build a morning and evening routine to frame your day.
5. Use Body-Doubling
Doing things together makes tasks more doable.
Try:
Ask someone to sit nearby while you do your task.
Try virtual co-working (Focusmate, ADHD Discord groups, or a trusted friend).
Say out loud what you’re doing, step-by-step.
6. Time Blocking
Structure can reduce mental load.
Try:
Divide your day into blocks: “Emails,” “Errands,” “Breaks.”
Use a calendar and include rest or buffer time between blocks.
7. The 5-Minute Launch Rule
Starting is often harder than finishing.
Try:
Tell yourself you only have to do 5 minutes.
Often, starting unlocks flow and momentum.
8. Reduce Decision Fatigue
Too many choices = paralysis.
Try:
Pick tomorrow’s top 3 tasks the night before.
Use systems, defaults, and routines to minimise daily decisions.
9. Reward-Based Motivation
Your brain needs dopamine. Build in joy.
Try:
Bundle tasks with rewards: “I’ll clean while listening to music.”
Schedule something nice after harder tasks—even a stretch or a cuppa.
10. Expect Hiccups—and Reboot
Plans will go off-track sometimes—and that’s normal.
Try:
Build in “reboot” points during the day.
Practice self-forgiveness, not self-criticism.
You can restart at 11am, 4pm, or tomorrow—it’s never too late.
11. The Pomodoro Technique (aka “PromoDo”)
This structured method uses short bursts of focus followed by breaks.
Try:
Set a timer for 25 minutes (one Pomodoro). Work on just one task.
Take a 5-minute break when the timer rings—stand up, stretch, breathe.
After 3–4 rounds, take a longer 15–30 minute break. Tip: Start with shorter sessions if needed (even 10 minutes) and build up.
You Don’t Have to Do This Alone
At HealthHero, our counsellors and life coaches understand the unique challenges of adult ADHD. Whether it’s time management, organisation, or follow-through, we’re here to support you—without judgment.
We can talk you through these strategies, help you apply them in real life, and work alongside you to build routines and systems that actually work for your brain and your lifestyle.
Progress looks different for everyone. Let’s find what works for you.
