Rebecca Bourke

This might sound absurdly simple, but when it comes to time management and organization in ADHD, many people find that wearing a watch makes a difference.

Time agnosia refers to difficulty keeping track of the passage of time and is a common issue among neurodivergent people. Wearing a watch can really help.

It allows us to:

• Check the time quickly and easily with just a glance
• Notice time passing more easily
• Get a better idea of how long activities take
• Set alarms and reminders
• Reduce opportunities to be distracted by phones
  
  In the CBT course for ADHD focused on time management and organization that Mary Solanto designed, wearing a watch is a key change that attendees make.

Hopefully this tip is helpful, but of course, it’s no substitute for ADHD counselling. I often use worksheets from Mary V. Solanto’s book with clients who want to work on the practical challenges of ADHD. She talks about her approach to CBT for ADHD in this Additude magazine article by Dr. Russell Ramsay.

Quick Reference: ADHD Time Management & Time Agnosia

Key Benefits of Wearing a Watch for ADHD

• Reduced Distraction: Eliminates the need to check phones, which often leads to “digital rabbit holes.”
• Temporal Awareness: Provides a persistent visual cue for the passage of time.
• Routine Building: Facilitates the use of alarms and reminders for transition periods.
• Task Duration: Helps neurodivergent individuals accurately estimate how long activities take.

Expert-Backed Strategies

This approach aligns with the CBT for ADHD framework developed by Mary V. Solanto, focusing on practical scaffolding for executive function. For those seeking structured support, I integrate these clinical worksheets into my ADHD-informed therapy sessions in Maynooth and Dublin 2.

Disclaimer: The information provided in this article is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or counselling.