How to Use Time Blocking for ADHD Brains

Struggling to manage your time with ADHD? Learn how time blocking can help you stay focused, get things done, and avoid overwhelm.

Do you also dream of being a super productive person in society?

Someone who knows what tasks to do, and can set aside the time to do it?

Just because we have ADHD doesn’t mean we can’t manage our time wisely!

Sure, it’s harder for us than others. But with the right tools, we can be more productive and feel good about ourselves.

I’m a huge fan of time blocking, which is a simple system where you schedule specific tasks into designated time slots.

If I know I have a time set aside for getting certain things done, I’m more likely to do it.

Before I started time blocking, I’d jump between tasks and not actually accomplish anything. And then I’d forget what I was doing!

But now I have clear time slots that help me stay focused and prioritize my day without being overwhelmed.

Now, this isn’t about rigid schedules- it’s about creating a structure that works for YOU.

Let me show you how I time block, why it works, and tips on how to make it work for your brain!

Why Time Blocking Works for ADHD Brains

• It reduces decision fatigue by telling you what to do and when.
• It creates a sense of urgency, and helps avoid hyperfocus on one task for too long.
• It helps break big, overwhelming tasks into smaller, manageable tasks.
• It provides built-in stopping points, which helps prevent burnout.

How to Start Time Blocking (Without Overcomplicating It)

Step 1: Brain dump your tasks

Write down everything you need to do. Chores, work tasks, self-care activities, etc.

Prioritize everything- divide them into the “Must-dos” vs. the “Nice-to-dos”.

Contrary to what we might think, not everything is the most important!

Step 2: Identify your peak focus times

When do you have the most energy? Is it in the early morning? Or maybe the wee hours of the night?

Whenever it is, plan those harder tasks during your high-energy times. And plan the easier tasks for the low-energy times.

My peak focus times are between the hours of 7:00 AM and noon. For some reason, after lunch is when my brain stops wanting to focus.

So I do all of my writing and “thinking” tasks in the morning. And mindless tasks, like cleaning, can be done in the afternoon.

Step 3: Create flexible time blocks

Block off sections of time for different types of tasks.

• Work tasks
• Household chores
• Self-care

And keep the blocks broad. For example, name one block “Email and admin” as opposed to “Reply to Jane’s email”.

The reason is this: If you set aside 25 minutes for a block, and you complete the “Reply to Jane’s email” block in 2 minutes, your brain tells you that you’re done.

But if the block is more general, like “Email”, then you can do more email-related tasks in the remaining time.

That sounds weird, but my brain works exactly like that. I have to keep my time blocks more general, because otherwise I’ll stop a few minutes in.

ADHD-Friendly Time Blocking Strategies

• Use a timer: Set a timer for 30 minutes. Or even 25 minutes, if you’re following the Pomodoro method of 25 minutes on, 5 minutes off.
• Color code your blocks: Use different colors for work, home, and personal activities.
• Batch similar tasks together: Group all the tasks that take the same kind of energy- like making all your phone calls. This really helps preserve your energy.
• Leave buffer time: After your timer goes off, leave a little bit of time between that and the next block. Let your brain transition so you don’t feel rushed.
• Expect interruptions: Try not to plan out every minute of your day. Unexpected things will happen, and you don’t want to be left feeling angry that you didn’t accomplish everything.

What to Do When Time Blocking Doesn’t Go as Planned

Trust me, things will happen. Especially when you’re first starting out.

Here are some things to look for when time blocking isn’t working for you:

• If you’re ignoring your schedule: Adjust the time blocks to be shorter or less strict.
• If you get stuck in hyperfocus: Set alarms or have some kind of visual clue to remind you to switch tasks.
• If you feel overwhelmed: Start with just one or two time blocks per day instead of having it fill your entire day.

Make it Work For You

Listen, time-blocking isn’t a one-size-fits-all. You need to experiment and tweak your approach.

I’ve found that I can really only handle 2-3 time blocks per day. Any more and I start to get overwhelmed, and my body shuts down for the rest of the day.

As far as keeping track: Use paper planners, digital calendars, or a regular notebook. Whatever works best for you! I use an app called Simple Time Tracker that shows me how much time I spend on different tasks.

And remember: Time blocking is a tool, not a rule of life. Use it to support your brain, not fight against it.

Have you ever tried time blocking? What worked, or didn’t work, for you? Leave a comment and share your experiences!