Struggling with time management? These quick tips are for you!

If traditional time management advice has never worked for you, you're not alone. For many people navigating ADHD or executive function challenges, managing time isn't about laziness or lack of effort -- it's about how the brain processes priorities, transitions, and overwhelm.

Here are a few ADHD- and executive-function-friendly strategies you can start using today:

Tip #1: Time-Block with Flexibility

Instead of strictly scheduling your day minute by minute, try grouping tasks into flexible blocks (for example: "admin tasks," "creative work," or "errands"). This reduces pressure and makes it easier to adapt if your energy shifts.

Tip #2: Focus on Starting, Not Finishing

Task initiation is often the hardest part. Set a timer for just 5 minutes and give yourself permission to stop when it ends. Momentum often follows once you begin.

Tip #3: Shrink the Task

If a task feels overwhelming, it's probably too big. Break it into the smallest possible steps, even ones as simple as "open the document" or "write one sentence."

Tip #4: Externalize Time

Use alarms, visual timers, or calendar reminders to make time visible. Relying on internal time awareness alone can increase stress and missed deadlines.

Tip #5: Plan for Recovery, Not Perfection

Build in buffer time. Executive function isn't about doing everything "right" -- it's about creating systems that support you when things don't go as planned.

If you are looking for ongoing support, structure, and real-life tools, our Executive Function Skills Group may be a great fit.

Facilitated by Charles R. Fisher, Certified Executive Function, Emotion, and Spiritual Coach, and co-facilitated by Joseph Mauler, LCPC, NCC, this bi-weekly group explores time management, task initiation, emotional regulation, stress management, and productivity strategies in a supportive, judgment-free space.

Ready to build systems that actually work with your brain? Learn more and sign up here.