Category: neurodivergence

Time Blindness in ADHD: Simple Strategies to Implement Straight Away.

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Blindfolded woman in front of clockface to represent time blindness.

Time Blindness in ADHD: Simple Strategies to Implement Straight Away.

Time blindness is a very familiar phenomenon for my clients with ADHD, and it may be for you, too. Broadly speaking, time blindness is a difference in the perception and awareness of time passing.

It can affect people in various ways, for example:

A) being unable to estimate the time it may take to do a task,

B) having no sense of time passing while engaged in something,

C) struggling to sense future events coming up and act accordingly.

Let’s look at the above three aspects of time perception and consider some possible strategies for each of them in turn.

A. Difficulty in estimating time accurately.

This difficulty can take the form of both under and over-estimating the time it takes to complete something.

Time underestimation.

The result of underestimating time can often have dire consequences in the workplace.

For example, when we believe that each job will take less time than it actually does, projects and assignments start to build up as we find they take longer, thereby pushing other tasks further into the future. At some point, the accumulated backlog of tasks becomes overwhelming, and we feel we cannot cope at work.

Another example would be a person who needs to leave the house by a particular time and reckons it won’t take them long to get ready. However, in reality, they are inevitably late leaving the house every day.

I have worked through this challenge with various clients over the years, and usually, the primary reason comes down to underestimating time in some way or another. Once we have established this, it’s relatively straightforward to work through each part of getting ready and develop a more realistic estimate to enable them to leave the house in time. For more on that topic, go here

Time overestimation.

Overestimating time is often associated with some of the less pleasant activities or those tasks which don’t hold so much interest for us. This can stop us dead in our tracks, as really, who’d want to start washing up believing it’s going to take 45 minutes or start writing an email, suspecting it will take at least half an hour – maybe more?

Strategies for time estimation

So, what’s the solution for these internal time warps?

Well, one of the most effective ways is actually to time yourself to begin with. YES, with a stopwatch if necessary. This enables you to accurately identify how long something takes to complete.

I have created a simple tool you can use to help you do this. It’s called the Time Estimation Tool, or TET for short, and you can download your copy here.

        The TET enables you to keep testing out your “guesstimates” and then adjusting your techniques based on the real-life results you get. Mostly, when people have done this exercise, they are surprised to discover the actual amount of time things take. With practice, and applying it to various different life situations, this can revolutionise people’s time management skills in all kinds of positive ways.

TIP: Using clocks and watches, various timepieces and reminders and alarms on our phones or smart watches can help familiarise us with common time periods in our individual circumstances.

Find out what works for you, either audio or visual ways of seeing the passage of time or a combination, until you know for sure how long these things take you.

The effect of having small chunks of certainty in an often windswept existence is strangely comforting and provides a firm foundation to build on.

B) Having little sense of time passing when we are engaged in something.

It is hard enough to get going on something and feel we can sustain focus on something without interrupting ourselves to look at the clock. That is what many of my coaching clients have told me over the years. We are usually talking about hyperfocus. 

For those not in the know – you could liken hyperfocus to very heavy sleep where nothing gets through; even a loud bang next door or a car alarm going off is not enough to wake you. On the other hand, the kind of sustained focus with awareness is more like a light sleeper, one who is sleeping, but noises like thunder or a ring on the doorbell would waken them sufficiently to notice what’s happening around them.

One is so intensely focused on the matter at hand that there is no awareness of anything else. The other is still focused, yet with the possibility of dipping in and out of focus on the task to notice, for instance, hunger, noises, other people, and, of course, what time it is, as well as the significance of that information.

Strategies for noticing time passing while engrossed in something.

  1. Again, you can use anything that gets your attention, like a noise, a timer, or a message; some people even ask someone to come and tell them it’s time to eat, stop, or whatever else needs to be done.
  2. Another effective strategy is to set yourself up with an intention beforehand. For example, I will work for 20 minutes on X, then stand up and walk to fetch water and stretch for 5 minutes.

In this way, you are priming yourself to bear time in mind when you first set out to do something.

3. You can also make a pact to check in with yourself at intervals throughout the day, say mid-morning, lunchtime, mid-afternoon, and (at a time which can be particularly tricky for many with ADHD) at the close of the working day. Yes, you may well need a check-in at 5 pm to tell you to wrap up and literally get ready to go home. Many people overwork and extend their working hours more by accident than design, simply due to not noticing time going by.

      You can build this up in small increments until you have more awareness of time passing throughout the day.

C) Not sensing future events coming up and acting accordingly.

Time blindness results in perceiving events as literally less “real” the further away they are in the future. This lack of awareness of the distance of future dates and events causes ADHD-ers to be chronically underprepared when the time inevitably does come. Life will be full of unpleasant surprises as a result, leaving you feeling demoralised and often at a disadvantage.

Examples:

  • Lack of awareness of how close or far away events are in time leads to leaving things to the last minute – e.g.  Not realising the due date for a bill until you get a final notice or a court summons.

         Not seeing your holiday dates coming up might lead to you not packing the suitcase until the last minute or realising your passport is out of date when it’s too late to do anything about it.

  • Another common circumstance of time blindness comes when preparing for well-known future events – knowing there is a deadline for handing in a piece of work, for example, but being very hazy about when that is. In coaching sessions, many people have told me,” Oh, it’s in a couple of months, I think.” When I asked them the exact date to put in their calendar or planner, they had to go and look it up and were, in many cases, surprised to find it was rather sooner than they thought.

Once these clients firm up their knowledge around due dates and record them where they can easily refer to them, they find it much easier to make a realistic plan to get the work done in time.

  • Not doing things for our future selves is another result of time blindness. Often, because of impulsivity added to time blindness, we enjoy ourselves so much in the moment that we forget the needs of our future self. This can lead to burnout, energy crashes, or just plain overwhelm, as our self-care needs continually get put on the back burner.

Strategies for dealing effectively with future events.

  1. Make time visual and external to your brain whenever you can, using calendars, wall charts, and diaries. If you are OK with checking digital devices, then use those too.
  2. Identify precise dates and times when events are happening to be sure to set reminders and timers for them. You may want to remind yourself a few times they are coming up soon, as well.
  3. Practise asking yourself, “What would future me thank me for doing right now?” That extra glass of water, healthy option, or money in the bank can very likely help “future you” maintain your equilibrium.

Fortunately, there are many strategies that you can employ to combat time blindness.

  • Using methods which make time more “real” for you,
  • Experimenting to find out which of them works for you, and
  • Implementing one or more of the above strategies, you will be able to bring more awareness and skilfulness into your dealings with this elusive construct we call time, and live your life more smoothly and enjoyably as a result.

Anna Schlapp B.A., ACC, ACCG, is a certified ADHD coach, coaching people to understand and manage their unique time perception more productively. If you would like to explore this or any other of your ADHD traits with a highly experienced coach of more than ten years, you can contact Coach Anna here.

 

Get More Done With 3 Easy Ways to Boost Hyperfocus

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Get More Done With 3 Easy Ways to Boost Hyperfocus

Hyperfocus is an extreme form of focus. It has a range of effects and uses, from the awful to the awesome. My coaching clients often ask me if there’s a way to switch hyperfocus on or boost hyperfocus. They would like to take advantage of the lift it gives their productivity. Their desire is to get hyperfocus more under their control. Many times, it just seems to “happen,” and not necessarily when they want it to. Getting into hyperfocus is not so much about flipping a switch as creating the ideal environments where hyperfocus can flourish.

To get yourself into a state of hyperfocus:

  1. Clear the decks
  • Carving out or defining some time for the project or task you wish to hyperfocus on is an excellent first step. Dedicating thought to when, and for how long, can help clarify further. 
  • You may need to clear your space; this could be the physical space you want to work in or your virtual space. Getting clutter out of the way will give a boost to your ability to focus efficiently.
  • Get any outstanding items off your to-do list that might surface while you are busy, and off your mind. The last thing you want is having your focus broken into by thoughts of urgent emails you need to write or payments that will incur a penalty if you miss the deadline. 

 

  1. Remove potential distractions
  • Dealing with distractions before they happen is a sure way to promote hyperfocus. For example, you may decide to work on your project at night or early in the morning when no-one is around. Or choose a weekend when everyone is away to focus better on one thing. 
  • Alternatively, consider temporarily moving yourself to an undisturbed location, if it’s busy where you live or work. Try also using ear defenders to block out external audible distractions.
  • Some people find the opposite works best for them – they need something to concentrate against to focus well. Many use music, white noise, or other sounds as a background, or go to busy cafes to get things done.

 

  1. Make it easy by being prepared
  • Get yourself ready to hyperfocus: for many, physical exercise or movement of some kind before settling to something is a must for being able to focus. Make a point of having food and drink to keep you well-fed and watered while you work. This will optimize the brain energy you need in order to hyperfocus and increase your productivity.
  • Make the project or task you want to hyperfocus on seem as appealing as possible. Use that fantastic creativity of yours to find new ways to look at or approach the task. 
  • Save time and frustration by optimising your environment and gathering materials and equipment for your project together beforehand. 
  • According to Shawn Achor, in his book “The Happiness Advantage,” people find it much easier to manage their attention when they’re happy. Part of your preparation can involve using your knowledge about what makes you happy. The neurochemicals involved in happiness can put you in a good place for being able to direct your attention exactly where you want it to go. Experiment with listening to music, spending time with people you love, and playfulness, for example, to discover what works best for you and when.
In summary: 
  • Step one

Remove obstructions; carve out time, clear physical space, and empty or defer to-do list items, and you’re one step closer to bringing on hyperfocus.

  • Step two

The key with distractions is to get to know your particular triggers. Finding ways to mitigate them upfront will help you get into hyperfocus and stay there.

  • Step three

Get prepared before you start; use a personalized selection of methods. Things like movement, creative approaches, optimising your environment, gathering materials and tools, and sparking beneficial neurochemicals will help you slip effortlessly into a deeper level of concentration.

Follow these tips, and you’ll be able to create the ideal conditions for whenever you want that extra boost of hyperfocus power.

 

If you’re curious about any of the tips mentioned above and you’d like to explore further how to work with your unique brain to harness hyperfocus, get in touch with me here to book an initial conversation to discuss your needs and discover how ADHD coaching can benefit you.

Anna Schlapp, B.A., ACC, ACCG has been coaching people with ADHD since 2015, and has thousands of hours of experience in helping her talented and creative clients get more out of life. 

ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep

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ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep and What to Do About It.

 

The Link Between ADHD and Sleep Issues

Attention Deficit Hyperactivity Disorder (ADHD ) is commonly associated with sleep disturbances. It’s important to know that you’re not alone. It is believed some 50 – 75% of all adults with ADHD report some problems with sleeping. These can include difficulty falling asleep, difficulty staying asleep, and not feeling rested upon waking. Understanding the unique challenges faced by individuals with ADHD can shed light on why sleep issues are prevalent and what you can do to address them.

Why You’re Not Getting Enough Sleep

If you’re not asleep, you’re likely either awake doing something or tossing and turning as you try in vain to switch off your overactive brain. Here are some common reasons why you might be awake past bedtime:

Pre-Sleep Activities

  • Staying Active Until Bedtime: Engaging in stimulating activities right before bed can make it hard for your brain to wind down.
  • Night-Time Productivity: Many with ADHD find night-time peaceful and conducive for concentrated work, often leading to late nights.
  • Technology Use: Phones and computers emit blue light that keeps the brain alert – thus making rest difficult.
  • Evening Entertainment: Watching TV or films, especially if you have a TV in your bedroom, can delay sleep.
  • Socializing: Conversations and social activities can push back your bedtime.
  • Working Late: Meeting deadlines or finishing tasks can lead to staying up late, which cuts into sleep time and keeps your mind active.

Mental and Physical Factors

  • Worry and Rumination: Those with ADHD often experience worry and rumination, making it hard to fall asleep.
  • Physical Restlessness: A lack of daytime movement can contribute to restlessness at night, so finding the right amount of daily exercise is crucial.
  • Processing Time: There’s a theory that ADHD brains need more time to process daily events, which can extend into late-night hours.

What Hampers Sleep

Several factors in your environment and habits can hinder sleep:

  • Bright Lights: Excessive light in your sleep environment can prevent you from falling asleep.
  • Room Temperature: A too-warm room can be uncomfortable.
  • Technology in the Bedroom: TVs, computers, phones, and tablets can disrupt sleep.
  • Clutter: A cluttered room can create a sense of chaos, making it hard to relax.

Strategies for Better Sleep

To improve sleep quality, focus on your pre-sleep routine and sleep environment:

Pre-Sleep Routine

  • Reduce Caffeine Intake: Avoid caffeine several hours before bedtime.
  • Wind Down: Spend at least one hour before sleep relaxing.
  • Limit Alcohol: Avoid excessive alcohol consumption before bed.
  • Stop Eating Early: Finish eating at least 1.5 hours before bedtime.
  • Exercise Timing: Exercise no later than 2-3 hours before bed.

Sleep Environment

  • Remove or Modify Technology: Use screen filters for warm light and switch devices to Airplane mode.
  • Cool Down: Keep your bedroom at a lower temperature than the rooms you were in before.
  • Warm Shower: Take a warm shower before bed to cool your body core.
  • Dedicated Sleep Space: Use your bedroom only for sleeping or napping.
  • Consistent Routine: Go to bed and wake up as near as possible to the same time every day.
  • Background Noise: Use quiet music or white noise to help lull you to sleep.

Building Better Sleep Habits

Remember, Rome wasn’t built in a day. Improving sleep habits takes time and patience. Start with one or two changes, such as adjusting your pre-sleep routine or modifying your sleep environment. Even little adjustments can significantly improve your sleep quality, giving you more energy and focus during the day.

By understanding the challenges and making mindful changes, you will enjoy the benefits of better-quality sleep and improved overall well-being.

The Impact of Being Able to Have a Break from Caring.

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Image of mother and young adult female

The Impact of Being Able to Have a Break from Caring.

It’s Carers Rights day on Thursday 24th November. But wait, you may say, what is a carer and who are they caring for?

Defining a carer.

Firstly it’s important to distinguish between a paid support worker or personal assistant and an unpaid carer. A carer means someone providing unpaid care.

When we talk about carers we are referring to people who are unpaid carers of someone with a condition, disability, illness or of someone who is older. 1 in 8 people in the UK are currently caring for someone.

Carer’s rights.

Carers rights include:

  • The right to a Carer’s Assessment and your identified needs being met
  • Rights at work and the right not to be discriminated against because of your caring role
  • The right to be recognised as a carer
  • The right to be included in hospital discharge planning
  • The right to register with your GP Practice as an unpaid carer to enable you to access health checks and Covid-19 and flu vaccinations
  • Carers right to a break

You can find out more about the rights and entitlements of carers.  Go here for more information:

https://www.carersuk.org/news-and-campaigns/carers-rights-day/find-out-about-your-rights

also

https://www.carersuk.org/help-and-advice/get-resources/our-factsheets

 Being a carer.

What’s it like being a carer of an adult with a neurodivergent condition such as ADHD or Autism?

There’s a lot of concerns and worry that the young adult may not be coping with day to day life.

Carers can spend a lot of their time and energy looking for services which can potentially provide support or help for the young adult, including finding professionals who can undertake assessments and diagnoses.

These carers, who are often the parents of the young adult, may not feel able to get a break from their young adult or leave them alone, or they may have left home but still be needing high levels of support. That could be financial, practical, dealing with services, helping them get organised, providing emotional support, making sure they eat healthily, and keep their homes in a habitable state.

Many parents of young adults with Autism or ADHD and other health conditions as well, who contact me for support or information are unaware they are carers. Some of them are not surprisingly extremely tired and emotionally drained. Having a break from caring can make all the difference to a person’s life. As a carer myself I could not continue to provide care effectively without regular planned breaks from caring.

There are several ways to have breaks that you could consider:

One – getting a break from caring from the person that you provide care for, in other words arranging for someone else to take over from you and provide care instead.

Two – getting a break from your “workplace”; for carers this could mean getting away from your routine at home, and even your home itself. Most people who take time off work take it for granted that they will be spending time away from their place of work, however for carers whose workplace is their home, this aspect is often overlooked.

Breaks can be short like a few hours or a day out for yourself, or they can be longer and involve a night or two or even more away from your cared-for person or away from your home.

Things I have noticed when I get exhausted from caring continuously without a break:

I get crabby and irritable.

Life seems less enjoyable and I lose my sense of humour.

Things seem much more effortful, and I have much less energy to tackle the everyday jobs. It’s even harder to summon up extra energy for trips or days out, as I feel too tired to be able to cope with them.

I lose my sense of perspective, and caring seems to take up all my energy.

I begin to feel hopeless and weighed down by my caring responsibilities.

By contrast when I have had regular breaks:

I feel energised and my mood is more upbeat.

My sense of humour returns, and I feel more light-hearted.

I feel able to cope well with the day to day jobs. I can plan enjoyable activities, knowing I will have enough energy to be able to carry them out and enjoy them.

I can broaden my horizons outside of caring and widen my perspective to other aspects of my life.

I feel rested, and that caring is a part of what I do, not the whole of it.

Support for carers.

If you are a carer and are feeling you could do with some advice and support, please do get in touch with one of the carers organisations.

Carers UK have a handy database you can search to find your local support organisations:

https://www.carersuk.org/help-and-advice/get-support/local-support

If you are based in Devon, Devon Carers https://devoncarers.org.uk/ has lots of information on its website. There is a Carer’s Rights Day being held in the Corn Exchange in Exeter on Thursday 24th November where you can drop in to speak to someone and find out more about what’s available.

If you’d like to discuss any of the above with Coach Anna, you can contact her here.