Becoming More Aware of Time 

One of the more well-known studies in psychology is known as the “marshmallow test.”  In the experiment, young children are left in a room with a marshmallow on a table in front of them.  The kids are told that if they wait 15 minutes, not only will they be allowed to eat the marshmallow on the table, but they’ll get a second treat also.  If they are unable to wait, they will not get their treat.  I’m sure you could imagine the temptation a preschooler (or even an adult!) might experience in this situation. 

The decision to choose the single marshmallow now over two marshmallows later is a form of what we call temporal myopia, or a kind of “nearsightedness” when it comes to time.  To use a less sugary example: You might be familiar with a decision lottery winners may face, in that they could receive a reduced payout immediately or opt for the full payout of their winnings made in installments over time.  This could mean the difference of one million dollars today or 10 million dollars over your lifetime.  The bias towards opting for less money now is an example of temporal myopia, in which we tend to weigh current and less valuable rewards greater than larger rewards in the future. 

How might this be relevant for time management and becoming more aware of time?  For many with ADHD, there seem to be two categories of priorities for tasks in their lives: the tasks that they are doing now and the tasks they aren’t doing.  This “go/no go” dynamic can lead to the kinds of issues that are problematic for those with ADHD. 

An example of this can be with a work project or term paper for a class.  A project such as this might be seen as important to do, though many people may not feel the initiative to begin such a task (‘no go’) until they are right up next to the deadline (‘go’).  For some, the satisfaction of completing a project that is far off in the future doesn’t seem as valuable as other rewards that might be available now. 

Without organizational strategies in place, many who struggle with timeliness may continue to fall into this “go/no go” approach to their responsibilities, where they don’t act for long periods of time only to rush into a flurry of activity right as the task becomes necessary to complete.  Strategies to help become more aware of and manage time more effectively can help reduce the tendency to continue in this pattern. 

Do You Have The Time? 

One of the very first strategies I implement in executive skills coaching, is helping patients create a calendar and to do list system.  While this might seem like a trite suggestion to make, it is one that is easily overlooked.   While mistakenly simple it is a very effective means of becoming more aware of your responsibilities.  Being able to visualize one’s schedule can help break the “no/no go” dynamic by being able to see one’s obligations from a wider perspective.  This helps address this dynamic by being able to set intentions to complete tasks gradually over time instead of waiting for the urgency of those tasks to spark action. 

Additionally, wearing a watch can be another simple yet effective means of becoming more aware of time.  Today, we’re often reliant on our smart devices to keep track of time.  While this is convenient for many (since many of us already use a device like this) a simple wristwatch could help with awareness of time without the potential for distraction or having to go into your pocket or bag to check. 

Timing yourself for your morning routine could be helpful for those who are often late for their morning obligations.  Some with ADHD leave what they believe to be “plenty of time to get ready,” without intentionally considering what specific tasks they are leaving time for and how long these tasks may take.   

Timing how long it may take you to shower, brush teeth, eat breakfast, and other activities could help determine whether what seems like “enough time” is actually enough.  This can also be applied to travel time, where perceptions of what is “enough time” may be inaccurate.  Yes, the map directions say it will take 20 minutes, but how long will it take for you to find a parking spot, walk into the building, set your materials down, prepare for your presentation once you are at the location, etc?  With better estimates on how long these kinds of activities may take, there is a greater chance for timeliness. 

With better estimates of time, visual and auditory reminders then become more effective.  Setting an alarm not only to wake up, but for other stages in your morning routine could be helpful.  An alarm set 5 minutes before departure time can help keep you honest and remind you to wrap up your tasks.  These approaches in combination should improve your chances of avoiding lateness and ability to accurately estimate time. 

Everything In It’s Place 

One of the factors that can lead to lateness is the time spent looking for commonly used or needed items.  Tracking down where you last put your keys, phone, backpack or bags can take precious time away from you getting ready.  You could start by making a list of the items you may commonly need.  Then consider where these items could live.  For some, placing the “home” for these items in commonly used and visible places could help.  Hanging a key ring next to the front door, having a tray near your shoes where you also keep your wallet and phone charger are some examples of how we’re using the location one commonly used item (e.g. the door, your shoes) to help you remember items that are commonly forgotten. 

Thinking About Time 

Reading over the above suggestions, some may have some initial negative reactions or conclusions about implementing them.  You may have thought to yourself “this seems like extra work,” or “why do I have to do these steps when it comes easier to other people,” or “this doesn’t sound like it would help me at all.”   

These are good examples of why I combine the use of organizational skills with a cognitive approach.  While certain organizational skills may be helpful, how we think about the use of these skills plays a significant role in how useful they are.   

In the examples above, we could see how some biases may be affecting the use of these strategies.  These biases or thinking errors include jumping to conclusions (“this seems like a lot of extra work”), fortune-telling (“this comes easier to other people”), or disqualifying/minimizing the positive (“this won’t help me at all”).  Being able to monitor our own judgments about potential solutions and identify the unhelpful perceptions we have could help move us toward constructive actions. 

Conclusion  

While no strategy is perfect, the suggestions above should help to increase the chances of managing time more effectively.  If you are someone who finds themselves making the same errors in planning repeatedly, it could be helpful to review some of these suggestions and decide whether you could implement them.  These are the kinds of strategies I review in the executive skills training services offered through the practice, personalizing these recommendations for my patients in ways that will help them navigate the specific demands placed on them.