What to know about time blindness in ADHD

Time blindness and ADHD

Time blindness describes difficulty sensing how much time has passed and estimating how much time is necessary to complete a task, according to the Attention Deficit Disorder Association (ADDA).

It is not an intentional disregard for time or a sign of disrespect. Time blindness is not a sign of laziness, self-centeredness, or lack of motivation. Often, people who experience this phenomenon want to complete tasks and arrive at appointments on time.

Scientists are still learning about how time perception works, but a popular theory is scalar expectancy theory (SET). In SET, time perception works through an “internal clock” in the brain through which a person’s pulse rate measures time. The brain combines this information from the pule with other sensory inputs, such as temperature and brightness levels, to calculate where someone is in time and how fast they are moving through it.

ADHD affects the structure and chemistry of the brain, including the areas and chemical signaling that manage time perception.

A 2019 review noted that taking ADHD medications may help “normalize” someone’s perception of time. However, the authors also highlighted that further research into the topic of time perception and ADHD is necessary.

While time blindness does not feature the diagnosis criteria for ADHD, a 2021 article notes that differences in time perception might be an example of executive dysfunction. The authors suggested that diagnostic tools for ADHD should incorporate factors relating to time perception and include questionnaires to assess time-related difficulties in a person’s daily life.

Signs of time blindness

The ADDA notes that some signs of time blindness include:

• underestimating or overestimating how long it will take to complete a task
• losing track of time, particularly if someone is experiencing hyperfocus
• experiencing long periods of inactivity while waiting for an event that seems to be happening soon, even though it is hours away
• difficulty estimating the amount of time previously a person has spent on a task
• focusing on only the present and short-term gains
• difficulty estimating how long ago an event or activity happened
• procrastinating on tasks until the last minute
• difficulty creating or adhering to a schedule
• feeling like time is slipping away, which may lead to impulsive decisions
• difficulty organizing tasks in the correct sequence

Tips for coping with time blindness

To start with, the ADDA suggests that a person may want to keep a journal to reflect on how time blindness affects them. They can then work out which of the following tips may work best for them:

• Use a calendar or planner: People can use physical calendars and planners, or digital equivalents, to plan when meetings and other events will occur. Some individuals may find a combination of physical and digital planners helpful, but the best approach will vary between people.
• Include buffer time in schedules: When planning tasks and activities, allow extra time to complete them in case someone gets sidetracked or delayed.
• Set alarms and reminders: This may include adding reminders to appointments on digital calendars or setting timers with alarms that go off when a time limit is up for completing a task.
• Consciously track time: This may include using music to keep track of time or setting timers at fixed intervals, such as every 30 minutes.
• Use app blockers: Some individuals may find it useful to restrict the time they spend on certain apps. Alternatively, they may want to set a screen time limit on their digital devices.
• Try time management and productivity techniques: This may include splitting big goals into smaller, more manageable ones or dividing time into multiple blocks for different tasks.

If a person has difficulty managing time blindness by themselves, they can speak with a healthcare professional. A doctor may be able to offer additional guidance about time management for individuals with ADHD. They can also discuss whether someone may benefit from taking ADHD medications and which type may work best for them.

Summary

Time blindness describes difficulty perceiving and managing time. Some research suggests that many people with attention deficit hyperactivity disorder (ADHD) experience time blindness, but further study into the phenomenon is necessary.

Signs of time blindness can include underestimating or overestimating how long it will take to complete a task, losing track of time, and difficulty creating or adhering to a schedule.

People may be able to manage time blindness by setting alarms and reminders, including buffer time in schedules, and consciously tracking time. A person can speak with a doctor if they are having difficulty coping with time blindness.