Unlocking Potential: Empowering Individuals with ADHD Through Time Management Coaching

From working with clients who have ADHD

and from my close relationship with my brother who also has it, I understand that individuals with ADHD face unique challenges. Time blindness and executive function deficits are two common issues experienced by people with ADHD.

Executive Function Skills

Time blindness refers to the difficulty individuals with ADHD have in accurately perceiving and estimating the passage of time. They may struggle to gauge how long a task will take or underestimate the time needed to complete it. This can lead to poor time allocation, missed deadlines, and a constant feeling of being rushed or running behind schedule.

Executive function skills encompass a set of cognitive abilities that enable individuals to plan, prioritise, organise, initiate, and sustain goal-directed behaviours. People with ADHD often struggle with these skills, making it challenging to effectively manage their time and stay organised. They may experience difficulties with planning and breaking down tasks into manageable steps, setting and maintaining priorities, organising their physical and digital spaces, and initiating and completing tasks. 

Valuable Approaches

As a Holistic Time Trainer, my role is to help individuals with ADHD understand and navigate these difficulties. I work with clients to develop strategies and techniques tailored to their unique needs. Some approaches that have worked well include:

  1. Setting up the use of external reminders such as alarms, timers, calendars, and to-do lists to provide structure and improve time perception. Encouraging the use of visual cues and routines to enhance time management skills.
  2. Helping clients identify and prioritise tasks based on importance and urgency. Breaking down larger tasks into smaller, manageable steps, and creating action plans or checklists to stay organised and on track. This is my favourite part of my work!
  3. Encouraging clients to break their day into manageable chunks of time and allocate specific tasks or activities to each block. Implementing strategies like the Pomodoro Technique (working in focused intervals followed by short breaks) can be helpful too.
  4. Creating a supportive environment by helping clients to organise their physical and digital spaces to reduce distractions and improve focus. Implementing strategies to minimise clutter, create designated work areas, and optimise digital tools and apps for better task management.
  5. Building self-awareness and self-care by guiding clients in understanding their strengths, limitations, and individual working styles. Promoting strategies for self-care, stress management, and maintaining a healthy work-life balance.

Your journey

I genuinely enjoy working with individuals who have ADHD, as I believe that empowerment leads to individuals being able to harness their strengths and overcome their challenges. If you feel like you could benefit from support in managing your time and improving your organisational skills, I would be more than happy to chat and explore how I can assist you in your journey.

If you need a helpful guide to eliminate overwhelm, book a quick call with me and let’s have a chat about what that might look like.

Talk soon,


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