In recent years, there's been a rise in ADHD among adults. Since 2020, the numbers have increased and more and more people are getting diagnosed every day. A recent statistic report from 2023 reported that 8.7M adults in the US have been diagnosed with ADHD. The numbers could be on the rise worldwide.
This doesn't mean it's a new thing, but it could suggest that people are becoming more and more aware of ADHD and the problems it causes.
Those who have ADHD face so many problems ranging from executive functioning disorder to time management. Since most of us are now working from home, time plays a really crucial role as the times between our work life and personal life start blurring.
In this article, I'll cover some useful tools that will help you add some structure to your life. They won't necessarily fix all your problems but you can use them to build systems that work for you.
How are the tools picked?
These tools are picked based on a few criteria
- Are they designed for ADHD
- Do they have some kind of gamification in them?
- Are they pleasant to look at?
Gamification while not important, really helps give you that dopamine boost that most people crave.
The tools that help you with Time Management
These tools include focus timers, calendars, planners, todo-lists and blockers.
- https://ottoapp.me
- https://Amie.so
- https://www.tiimoapp.com/
- https://ellieplanner.com/
- https://trydoxo.ai/
- https://getcoldturkey.com/
You can use these links to go to the tools directly. If you want a break down keep scrolling.
Common problems faced by ADHD'ers with time management
These are some of the problems faced by people with ADHD with time management. The tools listed in this article help support or combat these issues.
- Time blindness
- Difficulty Starting Tasks
- Trouble Prioritizing
- Easily Distracted
- Forgetfulness
- Difficulty Following Through
- Overwhelmed by Deadlines
- Procrastination
Read: How the 5-minute rule can help you overcome procrastination.
What types of time management tools should I use for ADHD?
There are so many kinds of tools out there that will help you build a system to support your time management skills. But since you probably have ADHD, you might be overwhelmed or confused as to what you can pick or try. You can always use a simple to-do list system with a notebook or a simple checkmark calendar to stay accountable.
But since you might work on the computer, you might need tools that are a bit more sophisticated and smart. Focus timers are a great start to add some structure.
- Focus timers
- Planners
- Calendars
- Reminders
- Website and app blockers
- Prioritization matrices
Why use time management tools for ADHD
The simple answer is you don't need to. But they do help. We're in the information age, everywhere you look is a new distraction, constant streams of notifications and interruptions. Time management tools become a kind of support system. Imagine them as shoes, you can walk without shoes but it becomes uncomfortable unless you get used to it which might take a long time. Shoes make walking feel nice. Time management tools do the same for your life. They make it easy to:
- Keep track of lost time
- See how much time you spend on work/break
- Remind you to do things
- Help you manage your distractions and prioritize
A Deep dive into the tools
- Otto
- Amie
- Tiimo
- Ellie Planner
- Doxo
- Cold Turkey
What time management strategies to use along with these tools for ADHD?
There are many to pick from, but these are some good ones to get started with. I'd personally recommend the Pomodoro Technique and the 5 minute rule as they really help you start a task and then add some structure to that duration. You can use Otto for that.
- The 5-Minute Rule
- The Pomodoro Technique
- Time Blocking
- Task Chunking
- Eisenhower Matrix
- Regularly Review and Adjust
Overall advice is to build a system that works for you using these tools and strategies.