Skip to content
ADHDTest LogoADHDTest

What time management strategies help with ADHD?

Quick answer: One calendar + one task list, visible timers, 25–50 minute blocks with 5 minute breaks, and explicit next actions. Schedule transitions; review plan once daily.

Use one calendar and one task list with time‑boxed work blocks. Set short, specific next steps and reduce large tasks to small actions. Schedule breaks and transitions explicitly.

Make time visible. Use a large wall calendar for anchors and a visual timer for work blocks. Common patterns are 25 to 50 minute blocks with a 5 minute break.

Plan the next day in 5 minutes every evening. Pick three must‑do tasks, one quick win under 5 minutes, and one nice‑to‑do that can slide.

Place tools where you use them. Keep the task list open on screen and the calendar pinned on the phone dock. Reduce friction to starting.

Automate recurring tasks such as bill payment, weekly planning, and routine chores. Bundle similar small actions into a single weekly session.

Sources