By Rafael Achacoso, MSN, PMHNP-BC | Psychiatric Nurse Practitioner in Washington, D.C.
Time management can be one of the biggest challenges for adults with ADHD. If you often feel overwhelmed, distracted, or constantly behind, you're not alone. The good news? Small, ADHD-friendly strategies can make a big difference.
Try time blocking your day into short, focused segments—30 to 60 minutes works best. Use visual timers to stay on track and build urgenc... moreTime Management Tips for Adults with ADHD
By Rafael Achacoso, MSN, PMHNP-BC | Psychiatric Nurse Practitioner in Washington, D.C.
Time management can be one of the biggest challenges for adults with ADHD. If you often feel overwhelmed, distracted, or constantly behind, you're not alone. The good news? Small, ADHD-friendly strategies can make a big difference.
Try time blocking your day into short, focused segments—30 to 60 minutes works best. Use visual timers to stay on track and build urgency in a healthy way. Don’t rely on memory alone—external reminders like calendars, sticky notes, or task apps help free up mental space. Follow the 2-minute rule: if a task takes less than two minutes, do it right away. And don’t forget to schedule short, intentional breaks to reset your brain.
These tips are especially helpful for young professionals and LGBTQ+ individuals managing both life demands and mental health. At my D.C.-based practice, I offer compassionate, stigma-free care for ADHD, anxiety, and depression.
