Adults with ADHD diagnoses tend to have issues procrastinating, rooted in how the ADHD brain processes time, rewards, and executive function.
This can lead to problems at work, affecting one's productivity and career prospects. It can also lead to issues at home and in relationships.
To break the cycle of procrastination, visual timers like those by Time Timer can be powerful for breaking this frustrating cycle.
Understanding ADHD and Time Blindness
"Time blindness" is a difficulty perceiving the passage of time and is commonly associated with ADHD.
"Later" feels too distant until suddenly you are face to face with a deadline demanding immediate attention.
A clear sense of time passing can make starting tasks feels more manageable and deadlines easier to meet.
The Procrastination Trap
First is the initial resistance to starting a task, then their is the caving to cravings for stimulation and immediate rewards. Of course, there are plenty of entertaining distractions just a few taps away on your smartphone. Before you know it, you've killed some time that could have been spent making progress on your to-do task.
Getting trapped in this cycle can make it feel difficult to engage with tasks that require delayed gratification.
Waiting until the deadline is close can kick you into a productive "crisis mode", but making a habit of this is exhausting and stressful and hard to sustain.
Why Visual Timers Are Help
Visual timers like the Time Timer visual timers physically shows time passing in the form of a colored disk gradually disappearing as minutes pass. This concrete visual representation of an abstract concept can become an external working memory aid.
For adults with ADHD, time estimation can be difficult. So, being able to see at a glimpse how much time has passed since setting the timer as well as how much time is left, you can keep on track.
Also, visual timers can create a sense of urgency instead of waiting for deadlines to creep up. This healthier form of urgency can help you start tasks before they become time crises.
Practical Applications for Adults with ADHD
The Pomodoro Technique
The Pomodoro Technique involves working in 25-minute intervals of distraction-free focus. A visual timer is perfect for timing these intervals.
The visual countdown is motivating and makes the time interval seem finite and manageable.
Knowing at a glance how much time remains can help you push through challenging movements. When you feel antsy 17 minutes in, seeing that there is only eight minutes left can give you the boost you need to continue.
Breaking Down Overwhelming Tasks
Large projects can feel difficult because, well, there's just so much to do, and what always feels like too little time. Using visual timers can impose structure; instead of "do the task", it becomes "work on the task for 45 minutes".
Shifting focus from an outcome to timed progress is the overarching goal here.
Falling into hyperfocus on low-priority elements of a task while neglecting essential components can be a pitfall for ADHD adults. Here, a visual timer can be a reminder that there is only so much time to complete the task, so make sure the high-priority work is taken care of.
Task Transitions
Task switching can be difficult for procrastinators with ADHD. Visual timers create concrete start and end points for activities, giving advance notice on a task change.
Sustainable Habits
The key to using visual timers effectively is consistency and habit-forming behavior. By starting with small increments and working your way up, you can gradually build up your ability to sustain quality focus on a task.
Begin with 10 or even five minutes and work your way up to your desired goal time. Building the habit of using the timer can give you confidence in your consistency.
Positive reinforcement can be powerful for keeping this habit. When you successfully work for the duration of your timer, give yourself a nice break. Take a short walk, meditate, or do some other relaxing activity.
Different time periods for different tasks can be useful for optimizing your workflow. Some people work best in short bursts with frequent breaks, while others like longer periods with substantial breaks.
Beyond Procrastination
Overcoming procrastination with visual timers comes with other useful advantages. These timers can help you get control over a tendency to hyperfocus by providing an external cue keep attention on the big tasks.
Time Timer visual timers are also useful for time-blocking daily schedules, helping you plan out the day and stick to a schedule.
Visual timers can also help you avoid decision fatigue. By setting the time for a task ahead of time, you have less a chance of getting in your head about how much time you need to spend on the activity.
Check out Time Timer's product line for tools that help with productivity habits for your ADHD brain!
