How to be on time when you have ADHD

Michael Ling
Apr 17
2 min read

Updated: Apr 25

How Do You Stay On Time When You Have ADHD?

While on holiday in Spain recently, I asked a friend here - who has ADHD - what’s the latest he’s ever been to something.

Immediately, he said “I once missed a flight… by two days.”

Two. Days! Even I have never been that late!

That got me thinking: if you have ADHD, how do you manage time? How do you avoid being late when time blindness is a real challenge?

Let’s be honest - if you're someone who tends to lose track of time or naturally has a more relaxed approach to urgency, it can feel nearly impossible to be consistently on time. But here’s what I’ve found helpful:

1. Start with Acceptance and Awareness

Recognise and accept that being late might be your default setting. Once you're aware of your tendencies, you can start to work with your brain instead of against it.

2. Make a Plan That Works for You

Here are a few strategies I use (and recommend):

Front-load – Pack bags, choose clothes, or set up whatever you need the night before. Keep essentials by the door.
Plan to be early – Aim to arrive 15–30 minutes ahead of time. That buffer can be really helpful!
Use tools – Calendars, alarms, countdown timers - use tech to your advantage.
Visual cues – Sticky notes, reminders on mirrors, or even visual timers can help keep your brain engaged with the concept of time. I love a timer myself!