Exercise for ADHD, managing time

Always being late, not noticing time passing, thinking a piece of homework will take five minutes when it takes thirty: time management is a major difficulty for many children and adults with ADHD. Time seems vague and elusive to them. Here are exercises and tools to make it more concrete.

A particular relationship with time

People with ADHD often live in the present. The passing of time is hard to perceive, and the future seems distant. They struggle to estimate how long tasks will take. They underestimate the time needed to get ready. They often find themselves late or in a rush.

This relationship with time is not a lack of willpower. It is linked to how the ADHD brain works. We can help the child by making time visible and concrete. We train them to estimate. We give them reference points. The notion of time is covered on the page ADHD and procrastination.

Making time visible

Time cannot be seen, which makes it difficult to manage. Visual timers, which show the time remaining through a coloured disc that shrinks, are valuable tools. The shrinking disc makes the duration tangible. The child knows how much is left. They get organised.

These timers can be used for homework, screen time, the morning routine, tidying up. The child links each activity to a visible duration. They start to grasp what five, ten or twenty minutes represent. They build reference points. Concentration with a timer is covered on the page on staying focused for longer.

Estimate, then check

A simple exercise is to ask the child how long they think a task will take, then time it. How long to get dressed? To do your maths exercise? They make a suggestion. We measure. We compare.

At first, their estimates are often far from reality. With practice, they improve. They build reference points. They learn to plan ahead. They are less caught out when it is time to leave. They organise their days better.

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Planning the day

A visual daily planner helps the child find their way. Activities are placed with their times and, if needed, their duration shown as a bar of varying length. The child can see what is coming up. They know how much time they have before the next moment. They anticipate.

A planner can be made for Wednesday or the weekend, which are more relaxed. Playtime, homework and outings can be planned in. The child takes part in creating it, for example by choosing the order of certain activities. They take ownership of it. They are more willing to follow it. The benefits of fixed habits are explained on ADHD and routines.

Avoiding lateness

To avoid morning lateness, you can work backwards. Start from the time you need to leave, and go back from there. Leave at eight o’clock. Shoes on at five to seven. Breakfast at half past seven. Wake up at seven.

Alarms can be set for each step. The child knows when to move on to the next one. They don’t get absorbed in something else. A margin is also allowed for unexpected events. Lateness decreases. The morning checklist is presented on the page on getting organised with a list.

Breaking up work time

For homework or revision, time is divided into short sessions separated by breaks. For example, fifteen minutes of work, five minutes of break. A timer is set. The child knows how long they need to work. They concentrate better.

During breaks, they move about, drink some water, relax. They return to the work with a fresher mind. Their work progresses better. They finish more quickly, and they have time left to play. The outline of a homework session is given on the page on doing homework.

Professionals for time management

Time management can be worked on with a psychologist, an occupational therapist or a coach specialising in ADHD. They offer tools and strategies suited to the child’s age. They help them integrate these into their daily life. They also give families reference points. Progress is often seen quickly.

To find these professionals, the ProfessionnelsDys directory allows you to search by profession and by town. The profiles describe their methods. Some offer video sessions. Useful applications are presented on the page applications for children with ADHD.