“I’m late! I’m late! For a very important date” – Alice’s Adventures in Wonderland by Lewis Carroll.

I’ve always related to the feeling the White Rabbit has in Alice in Wonderland –feeling like time is going by too fast, constantly feeling the pressure of the clock, and somehow losing track of time is something I know too well.

• During my first doctor’s appointment after being diagnosed with ADHD, he explained ADHD is a problem with time, called time-blindness. It felt like the floor fell away in that moment because it resonated so strongly.
  • Fortunately, I already had many tools around the house to help with time-blindness, and I immediately started setting timers to track how long projects and tasks take.
• It all began to make sense why I can’t guess how long a project will take. I either overestimate or underestimate.
  • I’ve recently started using a timeline so I can be on time for places that are normally challenging for me. It’s best if I work backward and then stick to it.
• I’ve also started calling time-blindness “The Time Warp” because it really explains the feeling when time just escapes, and you have no idea where it went. I’ve created a system that’s helping me with this Time Warp challenge.
  • Keep in mind that tackling time-blindness can be overwhelming, so try starting with one thing at a time. It’s a lot to try to change everything at once.
• I start by figuring out priorities. Often with ADHD, we feel like all tasks are equally important, and it’s hard to sort out which ones to focus on.
• After making a list of priorities, I’ve found it helpful to use the Eisenhower matrix to determine the order in which things should be done.
• I’ve found a lot of free templates online and included a link to my favorite one. It’s bright and feels cheerful to me.
  • I also really like that sticky notes can be used with this; I love working with sticky notes, especially in a digital way, so I’m not losing them.

Eisenhower Matrix template

• Next, I like to map out my time. It’s helpful for me to see things hour by hour, so I’m aware of how much time I really have.
  • I often overcommit myself, and I’m working on making time for self-care and relaxation. I’ll keep you updated on that one, hahahha.
• Again, I really like the bright colors of this template and that you can add your list after completing the Eisenhower matrix.

Time Log

• Once I have my timeline sorted out, it’s important to set timers so I don’t fall into the time warp…
  • I often set a timer on my phone and use a visual backup timer. It feels like I have a little more time than I do, and it’s helpful to have a warning timer when time is almost up. It feels like you have a time cushion.

Timers – Visual Timer

• I use different timers to keep things new and novel and rotate them when needed.
  • It can be helpful to have a timer in each room to reduce the frustration of having to find one when you need it.

Meditation is often recommended for people with ADHD, but I personally find traditional meditation stressful. I tend to spiral because I get too distracted and start getting down on myself for not being able to follow along.

• Luckily, I found sound baths to be a perfect meditation for me. They help me feel grounded, and I can focus on my breathing when needed and feel relaxed and focused after a session.

Sound Bath – 10 to 60 minutes

• Sound baths can be especially helpful for those of us with ADHD. It helped me so much that I got certified as a sound healer and took a course specifically to work with neurodivergent people. My biggest passion is to help others, and I’ve found this to be a great way to do so.
  • This isn’t traditional meditation—it’s meditation through sensory engagement. It’s active relaxation (if you don’t want to lie down, sitting is also an option, and mindful activities can be added, like color by numbers, sudoku, word cross, Legos, etc.).
• These sound baths provide auditory stimulation that can soothe the nervous system with vibrational frequencies, promoting grounding and making it easier to focus and relax.
  • I’ve created shorter sound baths that can replace a guided meditation session. The one for Focus and Creative Energy is especially helpful for ADHD support.

• Since going back to school, it’s hard to keep my to-do list in check, so I’ve been switching things up by doing cardio or weight training microbursts during study sessions.

Cardio or weight training microbursts during study sessions.

Mini Workouts

• These mini workouts keep me motivated and engaged. It’s hard to sit down and do textbook reading.

The Ways I Love My ADHD:
I tend to have a lot of energy in the morning, so I try to tap into that. I get my workout done and tackle the hardest thing on my to-do list first thing. Then the rest of the day can be simple tasks and following along my timeline.

Last week, I started a journal prompt for those who want to try a new one each week.

Journal Prompt:
Describe something you’re excited about in the future.

Please note: I am not a doctor. This is just friendly advice. Please seek medical help if needed. This does not take the place of medical treatment or therapy.

Works cited:
Carroll, Lewis. Alice’s Adventures in Wonderland. Macmillan, 1865
ADDitude Magazine Article