Simple Time Management Strategies

A common trait of a neurodivergent brain - especially with ADHD - is time blindness. This makes managing our days challenging. Many of us struggle with being chronically late or even missing meetings and appointments altogether. Unfortunately, those moments can stack up and build shame we don’t deserve.

The good news? With small, intentional systems, you can work with your brain instead of against it. Here are some simple strategies that can make a big difference:

1. Keep Everything in One Calendar

As soon as you schedule something - whether it’s a doctor’s appointment, work meeting, or coffee with a friend - IMMEDIATELY put it in the same calendar. No scattered sticky notes or random reminders. Personally, I use the calendar app on my phone. This helps ensure nothing slips through the cracks.

2. Use a Visible Weekly Calendar at Home

A family-friendly tool is a calendar in a common space. I put a dry-erase board on the side of my fridge and update it every Sunday with the week’s appointments. As I make my coffee or grab dinner, I can see what’s coming up. This visible reminder keeps the week top of mind.

3. Write Tomorrow’s Schedule the Night Before

Sometimes, the act of writing things down helps anchor them. The night before, jot down your appointments and tasks on a notepad, planner, or even a large post-it. I love long post-it pads for this! It gives you a clear plan when you wake up and reduces morning overwhelm.

4. Set Timers on Your Phone (and Snooze Them)

Phones can be powerful allies. Set an alarm to remind you before you need to leave. Factor in travel time, getting ready, or wrapping up tasks. My favorite tip: hit snooze, don’t turn the alarm off until you are literally heading out the door.

5. Celebrate Your Wins!

It’s easy to gloss over small victories, but they matter. If you make it to an appointment on time or follow through on your system, take a moment to feel proud. Acknowledging these successes builds momentum and confidence.

These tools aren’t about “fixing you” or suggesting you’re faulty. They’re about designing a life that works with your amazing brain. Small systems can create big ease, lighten the mental load, and replace shame with self-trust.

Remember: it’s not about being perfect, it’s about progress and progress is worth celebrating!