Stuck in Nowville: How ADHD Makes ‘Time’ a Challenge
Do you ever feel like you live in two time zones: Nowville and Not Nowville? You're not alone. Dr. Russell Barkley, an ADHD expert, explains that for those with ADHD, "time is a blurry concept." We don't just run late; our entire perception of time is skewed.
One morning before my kids and I were about to leave for the school run, I started baking bread ten minutes before needing to leave! Classic Nowville moment. It's not that I don't want to be on time, it's that estimating how long things take feels like pure guesswork.
This time struggle extends far beyond the kitchen. Edward Hallowell, another ADHD expert, refers to our time blindness as "future time blindness." Deadlines loom large suddenly, leaving us scrambling at the last minute.
Why the last-minute dash? The thrill of the chase! Our ADHD brains crave dopamine, that feel-good neurotransmitter. Mundane tasks (like, you know, everything leading up to leaving the house) just don't trigger that dopamine reward. But that looming deadline? Pure adrenaline rush!
The problem? This constant rush fuels anxiety and keeps our nervous systems jittery. It's a vicious cycle.
Time blindness can wreak havoc on our lives such as:
Strained Relationships: Always running late can leave loved ones feeling disrespected and frustrated.
Missed Deadlines: Work deadlines become a constant source of stress.
Perpetual Procrastination: We wait until the pressure's on to get things done, creating unnecessary chaos.
So how can we break the Nowville cycle?
The good news is that we CAN learn to manage time blindness by implementing some of the following tactics:
Pause Before Committing: Don't be afraid to say, "Let me check my schedule" before agreeing to something.
Underpromise, Overdeliver: Aim to surprise people with your punctuality, not the other way around.
Recruit Your Team: Partner with a family member to keep you on track with gentle reminders.
Triple Your Estimates: Seriously. Then add some more buffer time for good measure.
Work with an ADHD Coach: An ADHD coach can help you identify your future expectations and develop strategies to meet them. In addition by building your executive function skills through the process of working with an ADHD coach will go a long way in helping you manage your time.
Remember, Our Brains Work Differently
Time management requires a strong sense of time and access to our executive functions, which can be especially challenged for mundane tasks. Be kind to yourself! While time blindness is real, it doesn't have to control us. By understanding how ADHD affects our perception of time and implementing these strategies, we can break free from Nowville and navigate the world with a little more time-traveling confidence.