03/10/2026
ADHD Time Management Hack (that saved me from panic today)
I was sitting in a Home Depot parking lot waiting for a cheeseburger 🍔 and suddenly realized:
I had to
• drive 15 minutes to daycare
• sign my son out
• drive another 10 minutes to an appointment
• arrive by 2:45
Old ADHD me would panic, rush, and stress-eat my burger in 90 seconds.
Instead, I used a trick I teach my clients:
Work backwards from the appointment.
2:45 — appointment
2:40 — arrive at Target
2:30 — leave daycare
2:20 — arrive daycare
2:05 — leave Home Depot
2:01 — start walking to the car
Result?
I realized I had 25 minutes to calmly eat my burger and relax.
No stress.
No rushing.
No adrenaline spiral.
✨ ADHD brains often struggle with time blindness, but when we turn time into a step-by-step map, everything becomes manageable.
You don’t need perfect executive function.
Sometimes you just need a backwards timeline.
—
If you have ADHD, try this next time you feel rushed:
1️⃣ Start with the time you need to arrive
2️⃣ Subtract the drive time
3️⃣ Subtract transition time (parking, walking, signing out kids, etc.)
4️⃣ Add a few minutes buffer
Suddenly your brain can see the plan.
And sometimes… you discover you actually have time to breathe.
💛
