ADHD & Time Management Worksheet

How to Use This Worksheet

Start by reviewing the idea that for people with ADHD there are often only two times - now and not now - and how that pattern shows up in daily life. Walk clients through some of the sub-skills of time management and invite them to notice which ones come most easily and which are hardest. Then introduce the three strategies for making time visible - using clocks, alarms and limits, and a written schedule - and use the reflection questions to help clients choose one strategy to try first.

Who This Worksheet Is For

This worksheet is designed for adults with ADHD who struggle with time blindness, missed deadlines, chronic lateness, or planning that feels like wishful thinking. It is also a helpful tool for therapists, ADHD coaches, and mental health professionals supporting clients with executive function challenges around prioritization, sequencing, and time awareness.

Expected Outcomes

• Increased understanding of how ADHD affects time perception and planning
• Greater awareness of personal strengths and weaknesses across various time management sub-skills
• Practical tools for making time visible and external in daily life
• Improved planning, follow-through, and reduced reliance on internal time tracking