Living with Attention Deficit Hyperactivity Disorder (ADHD) presents unique challenges, particularly when it comes to managing time and planning assignments. Time blindness, a common trait among individuals with ADHD, adds another layer of complexity to this struggle. However, with the right strategies and tools, overcoming these obstacles and excelling in academic pursuits is possible. This article will explore practical tips for planning assignments effectively when you have ADHD.
Time blindness, a lesser-known aspect of ADHD, is a difficulty in accurately perceiving and managing time. People who experience time blindness may struggle with estimating how long tasks will take, staying on schedule, and prioritizing activities effectively. Time blindness often manifests as a disconnect between the passage of time and one's internal sense of time (time may seem to pass faster or slower than it actually does). Tasks may take longer than anticipated, leading to frustration and stress. Additionally, individuals with time blindness may find it challenging to gauge the urgency of tasks or to allocate their time efficiently, leading to challenges in planning, missing deadlines, procrastination, chronic lateness, missed appointments, and difficulty organizing daily activities. This combination can make planning assignments seem daunting and overwhelming.
There are a number of things that students with ADHD can do to help them complete their assignments. These include:
Recording Assignments: Have a place to record your assignments, including important information like when it is due. Bonus points for having it in a diary or calendar where you can see how far away the due date is. If you can't see it, it doesn't exist - so write it down somewhere that you will see it regularly as soon as you get the assignment.
Break It Down: Large tasks can feel overwhelming, triggering procrastination in individuals with ADHD. Break assignments into smaller, manageable tasks to make them feel more achievable. Use techniques like task decomposition to create a step-by-step plan. Make sure to have small deadlines for each of the smaller tasks.
Use Visual Aids: Visual planners, such as calendars, timetables, or Kanban boards, can provide a clear overview of deadlines and tasks. Colour-coding or using different symbols for different assignments can help prioritize tasks effectively.
Set Realistic Goals: Be honest with yourself about your capabilities and limitations. Set achievable goals for each study session or work period, considering your attention span and energy levels. Avoid overcommitting, as this can lead to burnout and frustration. Timing yourself doing tasks can help you make more accurate predictions of what you can achieve in the future.
Utilise Technology: Calendar apps, alarms, task management tools, and reminder notifications can help keep you on track and minimize the impact of time blindness. Experiment with different apps to find what works best for you.
Establish Routines: Consistency is critical when managing ADHD symptoms. Establishing daily routines for planning, studying, and completing assignments can help reduce procrastination and improve time management skills over time. Planning should be the first step of every homework session!
Break Tasks into Time Blocks: Instead of focusing on deadlines, allocate specific time blocks for each task. Use timers or Pomodoro techniques to work in short bursts with frequent breaks, maximizing productivity while minimizing mental fatigue.
Seek Support: Don't hesitate to seek support from teachers, professors, or academic advisors. They can provide guidance, accommodations, or resources to help you manage your assignments more effectively.
Planning assignments with ADHD requires patience, self-awareness, and adaptive strategies. By breaking tasks down, utilizing visual aids, setting realistic goals, leveraging technology, establishing routines, and seeking support when needed, individuals with ADHD can develop practical planning skills and achieve academic success. Progress takes time, so be kind to yourself and celebrate small victories along the way.
If you are a parent or carer and would like to deepen your insight into time blindness, how it impacts your child and how you can support them, come along to our upcoming workshop: https://www.maydayadhdcoaching.com/event-details/pocta-time-awareness