Time Blindness and ADHD: A common and frustrating struggle.

What Is Time Blindness?

Time blindness is a term used to describe difficulty in sensing the passage of time. It’s not a clinical diagnosis, but it is very real. People with time blindness often:

• Lose track of time completely when engaged in an activity

• Underestimate (or overestimate) how long tasks take

• Struggle to plan their day or stick to a schedule

• Miss deadlines—even when they really care about them

• Are chronically late, despite trying their hardest not to be

Sound familiar? You're not alone—and you're not lazy.

Why Does Time Blindness Happen?

For many, time blindness is linked to ADHD, particularly to challenges with executive functioning. These are the brain’s self-management tools—like planning, prioritizing, and self-monitoring—that help us organize our lives. ADHD brains often struggle with these functions, especially when it comes to time.

Research suggests that differences in the prefrontal cortex (the area of the brain responsible for decision-making and self-regulation) and dopamine regulation may play a role in how people with ADHD perceive time.

How Time Blindness Impacts Life (and Relationships)

If you’ve ever felt judged for being late or “flaky,” it’s easy to internalize the idea that you're disorganized or inconsiderate. But here’s the truth: time blindness can make it incredibly difficult to show up the way you want to. But if you do not want to disappoint people and frustrate yourself and others, you need to make changes.

Loved ones may not understand that your brain simply processes time differently. To them, repeated lateness or missed plans can feel personal—even when you’re trying your best. That’s why learning how to work with your brain, not against it, can make a huge difference.

What You Can Do About It

Here’s the good news: while time blindness can be frustrating, it’s not a life sentence. There are ways to manage it more effectively:

✅ Externalize time – Use visual timers, clocks, or alarms that help you see and hear time passing.

✅ Time-block your day – Break your schedule into focused chunks (with planned breaks!) to help you stay on track.

✅ Use reminders generously – Set alarms for transitions like leaving the house or wrapping up a task.

✅ Build routines – Even simple morning or evening routines can anchor your sense of time.

✅ Work with a coach – (Hey, that’s what we’re here for!) Having support can help you build systems that actually work for your brain.