ADHD Timers and Time Management

An ADHD timer is a technique that can be used to help minimize one of the key symptoms of attention-deficit hyperactivity disorder, which affects a person’s ability to pay attention, sit still, and control their behavior. Parents, teachers, or caregivers typically identify it in childhood or adolescence, but it may be diagnosed in adulthood. There’s no prevention or cure for ADHD. However, there are behavioral treatments that can help individuals lead happier, more productive lives. This article explains what an ADHD timer is, how to use it, and why many people with ADHD find it helps them stay focused.

What is ADHD Time Blindness?

Time blindness is a less common symptom of ADHD. If you have ADHD or know someone who does, you’re familiar with many of the symptoms, like restlessness, fidgeting, excessive talking, inattention, impulsivity, and other behavioral problems. Time blindness is the inability to sense the passing of time.

Experts aren’t clear on the mechanics of this problem, but the important takeaway is that people with ADHD aren’t demonstrating an intentional disregard for time. They simply don’t experience time the way others do.

ADHD Timers and the Pomodoro Technique

An ADHD timer is a device or app on a computer or phone that provides visual, auditory, or both types of signals to indicate the end of a time period. People with ADHD can use a timer to help with the Pomodoro Technique, an ADHD time management strategy that can be helpful for those who have trouble focusing on tasks.

Essentially, the Pomodoro Technique breaks larger tasks into smaller subtasks followed by break periods. The intervals can be modified based on a person’s needs and ability to maintain focus, but a typical cadence is:

• 25-minute work period
• 5-minute break
• Repeat four times
• 20- to 30-minute break
• Continue the cycle

It’s helpful to experiment with different work and rest period lengths to find the best rhythm for you or your child. However, too much deviation from the type of schedule above can cause the Pomodoro Technique to lose effectiveness. For example, lengthening the break periods or extending the work periods can encourage procrastination or hyperfocus, respectively.

Benefits of ADHD Timers

Using an ADHD timer can benefit people with the condition in multiple ways, including the following:

• Limiting distractions
• Increasing motivation
• Building determination
• Improving executive function (a set of cognitive processes and mental skills that help people reach goals)
• Preventing hyperfocus and missed deadlines
• Preventing procrastination

Additional Ways To Address ADHD Time Blindness

Evidence suggests one factor in time blindness is insufficient dopamine, a chemical messenger in the brain. You can help your body produce or release more dopamine by eating foods rich in vitamin B6, getting more sunlight, and exercising. These actions may also help reduce other ADHD symptoms.

Talk With Your Doctor About ADHD and Time Blindness

ADHD can adversely affect people at school or work, in relationships and social settings, and other ways. If you experience symptoms or see them in your child or teen, talk with your doctor or theirs.

While there’s no cure for ADHD, several treatments are available. In addition to ADHD timers and the Pomodoro Technique for focus and productivity, doctors can prescribe medications or play/talk therapy to help reduce symptoms.

If you or your child don’t have a Baptist Health physician, you can use our online provider directory to find one and schedule an appointment online.