ADHD and Time Blocking

Introduction

• Time blocking can work for individuals with ADHD but requires a different approach than for neurotypical individuals.
• This technique optimizes time management for ADHD by adapting it to their unique needs, known as "time locking."
• Essential to understand why a to-do list is beneficial for ADHD individuals:
  • Visualization: Tasks become less abstract and reduce ambiguity, which is particularly challenging for ADHD.
  • Memory Aid: Frees the brain to think and create rather than remember.

Challenges with Classical Time Blocking

• Classical time blocking isn’t effective for ADHD due to fluctuating dopamine levels and difficulty predicting future focus and motivation.
• Rigid schedules can lead to boredom or frustration for ADHD individuals who thrive on challenge and interest.

Time Blocking the ADHD Way

1. Start with a To-Do List:

   • Choose between digital or paper; pen and paper are recommended.
   • Writing by hand increases commitment and ownership.
   • Allows disconnection from digital distractions.

2. Plan Daily or Weekly:

   • Use digital tools for long-term planning; pen and paper for daily tasks.
   • Daily planning fosters intentionality and adaptability.

3. Color Grading System:

   • Red: Responsibilities (involving others, must be done to avoid losing money or relationships).
   • Yellow: Chores (not time-specific, no immediate consequences if not done).
   • Green: Nice-to-have (enhancements to well-being, not critical).
   • Purple: Activities that bring joy (ensure one per day, should not be harmful).
   • Adapt the system to individual interests (e.g., using Harry Potter houses).

4. Flexible Scheduling:

   • Plan tasks for morning, afternoon, or evening flexibly.
   • Aim to complete heavy cognitive tasks earlier in the day.
   • Allows moving tasks around, providing the necessary flexibility for ADHD.

Conclusion

• Experiment with adapting the technique to suit personal needs and preferences.
• Avoid rigidly following conventional techniques; tailor them to how you live and function best.

Final Thoughts

• Encourage personalization over copying methods directly.
• Consistency and minor adjustments can lead to success in managing ADHD time effectively.
• The key is adaptation and personalization of techniques for ADHD needs.