Want to learn more?
Join Our Mailing List
We're on a mission to build the most valuable emails in the world, especially for neurodivergent entrepreneurs. Join the list to get free tools and exclusive invites just for you.
Want to learn more?
We're on a mission to build the most valuable emails in the world, especially for neurodivergent entrepreneurs. Join the list to get free tools and exclusive invites just for you.
Want to learn more?
We're on a mission to build the most valuable emails in the world, especially for neurodivergent entrepreneurs. Join the list to get free tools and exclusive invites just for you.
If you have ADHD, being late might feel like an unavoidable part of your life. Whether it’s rushing out the door for work, missing appointments, or scrambling to explain your tardiness, the frustration is real. It’s more than just inconvenient—it’s embarrassing, stressful, and downright exhausting.
But here’s the good news: you can change that. With a better understanding of why ADHD makes punctuality so challenging and a simple strategy tailored to how your brain works, you can take control of your time and start showing up on time more often.
In this post, we’ll explore the root cause of tardiness in ADHD—time blindness—and introduce a powerful method to help you turn things around.
For people with ADHD, tardiness isn’t about laziness or a lack of care. Instead, it often stems from a phenomenon known as time blindness. This unofficial term refers to the difficulty in sensing the passage of time consistently.
Time blindness can make it hard to:
While most people develop an internal sense of how long common activities take, those with ADHD struggle due to differences in executive functioning. Executive functions are the mental processes that help you plan, prioritize, and follow through on tasks. When these processes don’t fire consistently, it’s challenging to manage time effectively.
The world is built around the "time due" method of time management: focusing on when something is due—like a meeting at 3 PM—and working backward to determine when to start.
For ADHD brains, this approach can feel overwhelming. It places a high cognitive load on you to:
When you add in distractions, unexpected delays, and the natural unpredictability of life, it’s easy to see why people with ADHD often struggle to be on time.
Instead of focusing on the time something is due, the "time to start" method shifts your attention to when you need to begin preparing. This proactive approach reduces the mental effort required to manage time and gives you a clear roadmap to follow.
Here’s how to implement it:
Start by listing out every step you need to complete before leaving the house. For example:
Estimate how long each task will take, and be realistic. It’s better to overestimate than underestimate to avoid rushing. Add up the total time needed, then determine your “time to start.”
Set an alarm for when you need to start getting ready and another for when you need to leave. These external reminders reduce the pressure on your memory and help you stay on track.
Pro tip: Add your preparation time directly to your calendar. For instance, if you have a meeting at 3 PM and need 45 minutes to get ready, block off 2:15 PM to 3 PM as your “prep time.”
Like any new habit, the “time to start” method takes practice. Reflect on how well your timing worked after each day and adjust your estimates as needed. With consistent effort, you’ll fine-tune your system and build a more accurate sense of how long tasks take.
This method works because it reduces the cognitive load - fewer steps to remember, less pressure to calculate times, and a clear starting point for action.
By focusing on when to start, rather than when something is due, you’re giving yourself the structure and external support you need to succeed. Over time, this approach can help you develop better time awareness and make punctuality a habit.
Being late doesn’t have to define you. With tools like the “time to start” method, you can overcome the challenges of time blindness and create a system that works for your ADHD brain.
Remember, it’s not about perfection - it’s about progress. Each time you use this method, you’re taking a step toward reclaiming your confidence and reducing the stress of always feeling behind.
Struggling with time management is a common challenge for adults with ADHD, but it’s not insurmountable. By understanding why ADHD makes punctuality hard and using strategies tailored to your unique brain, you can show up on time with less stress and more ease.
.svg){kind=small}