Top 10 Time Management Hacks Every ADHD Person Should Know

Time management with ADHD isn’t just about calendars and clocks—it’s about finding systems that actually work for your brain. If you live with ADHD, you’ve probably struggled with time blindness, procrastination, or simply not knowing where to start. But there are strategies that can make a real difference.

Here are my top 10 ADHD-friendly time management hacks—tried, tested, and neurodivergent-brain approved;

1. Visualise Your Time

People with ADHD often struggle to feel the passage of time. Use visual timers, clocks, or planners you can see (not just hidden in an app). Colour-coded calendars or daily planners that show how long tasks will take can help you anchor your day.

2. Time Block Your Tasks

Instead of relying on a never-ending to-do list, divide your day into chunks. Schedule time for admin, deep work, meals, and even breaks. Knowing “what happens when” can reduce overwhelm and help you get started.

3. The Power of the 5-Minute Rule

Can you do it in 5 minutes? Do it now. For longer tasks, tell yourself you’ll do just 5 minutes. Often, once you've started, you’ll naturally keep going. This trick helps beat procrastination and perfectionism.

4. Externalise Everything

Don’t rely on your memory. Use sticky notes, digital reminders, planners, or whiteboards. Get it out of your head and into the world where you can see it.

5. Designated ‘Start-Up’ and ‘Shutdown’ Routines

Create short, structured routines to start and end your day. A morning “launch” routine might include reviewing your planner and setting a focus for the day. An evening “wrap-up” might involve tidying your workspace and prepping for tomorrow.

6. Use Alarms (Lots of Them)

Set alarms and reminders—not just for meetings, but for starting and stopping tasks. Try naming your alarms (“Time to tidy!” “Break time!” “Begin report!”) to nudge you into action.

7. Task Batching for Energy

Group similar tasks together and do them when your energy is high. Save low-effort jobs (like replying to emails or tidying) for energy dips. Knowing when you work best is just as important as how you work.

8. Make Transitions Easier

Switching tasks can be hard. Create buffers between activities—short walks, music, or a change of environment. These “transition rituals” give your brain time to shift gears.

9. Build in Rewards

Brains with ADHD thrive on dopamine. After completing a task (even a small one), reward yourself. Tea break, movement, fresh air—whatever feels good. Positive reinforcement keeps momentum going.

10. Keep It Flexible

Structure is helpful—but too much rigidity can backfire. Life is unpredictable. Build in buffer time, forgive changes, and remember: it’s about progress, not perfection.

A Final Note from Me…

Time management is not about forcing yourself into systems that don’t fit. It’s about creating a rhythm that works with your beautiful, brilliant ADHD brain. Start small, stay kind to yourself, and tweak as you go.

If you'd like more personalised strategies or support with routines, emotional overwhelm, or ADHD-friendly tools, I offer 1-to-1 sessions that blend EFT, coaching, and practical systems to help you thrive. Let’s make time work for you—not against you.

One to One | Rachel Stacey-Mckay