How to cope with time blindness: 5 mindful tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Chronically running late? Feel like time is slipping through your fingers? You could be dealing with time blindness. Uncover the causes and unlock strategies to cope.
We’ve all had those days that get away from us, or those mornings where time seems to evaporate before our eyes. But if you’re finding yourself consistently mistaking how long it will take to get daily tasks done at home or at work, you might be struggling with something called time blindness.
Time blindness isn't just about being disorganized or easily distracted — it’s a real struggle to perceive the passage of time that can make life a lot harder for those experiencing it. So much of our world exists on a schedule—modes of transportation, work meetings, school schedules—it’s impossible to live life independent of the clock. So what can you do if you’re experiencing time blindness? Let’s get into it.
What is time blindness?
Time blindness is when you have difficulty accurately sensing or tracking how time passes. People who experience it often find themselves running late, misjudging how long tasks will take, or feeling like hours have zoomed by unexpectedly. It’s not just forgetfulness or being disorganized, it’s a real challenge with how our brains deal with time.
When you're time blind, you might think you’ve only been working for 10 minutes, only to realize an hour has flown by. Or you might underestimate how long it takes to get ready in the morning, resulting in you scrambling to leave on time. This can be frustrating and stressful, especially when it happens a lot.
Time blindness can affect anyone — it isn’t a choice or something you can "snap out of." And it’s especially common among people with ADHD as they struggle to process time in the way others do. It’s not about laziness or lack of motivation, but a different perception of time.
Time blindness vs procrastination
It’s easy to confuse time blindness with procrastination since both can lead to delays and missed deadlines, but they’re not the same.
Procrastination: When you choose to delay tasks, often because they feel overwhelming, boring, or difficult, that's procrastination. This could be putting off work deadlines because you’re unhappy in your work, avoiding cleaning your room because you’d rather watch TV, or putting off paying a bill because you want to spend your money elsewhere.
Time blindness: Not choosing to delay, but losing track of time is the driver of time blindness. You might get so absorbed in an activity (like a puzzle, book, or project) that you don’t notice time passing. Or you mistakenly believe you have plenty of time, like thinking you can get ready and out the door in 30 minutes when you really need an hour.
💙 Explore our session on Procrastination from our Breaking Habits Series.
5 examples of time blindness in daily life
Time blindness may be different for every person. You might only struggle with certain elements of it, or your experience might include a wide range of issues. Here are a few of the most common ways someone might be navigating time blindness.
Underestimating how long a task will take: You sit down to quickly check your email, thinking it’ll only take five minutes. But before you know it, 30 minutes have passed, and you’ve barely scratched the surface of your inbox.
Frequently running late: You always feel like you have “just a little more time” to finish something, only to realize you’re running late again.
Difficulty estimating future deadlines: A work project might feel like it’s too far away to worry about, until suddenly there are only a few days left and you're rushing to get it done. If you struggle with deadline anxiety, here are 7 tips to help you deal with it.
Struggling to transition between tasks: You become overly absorbed in activities like work or social media, meaning you lose track of time making it difficult to move on to the next task.
Overcommitting to activities: Underestimating how long tasks will take, which can lead to saying “yes” to too many meetings in one day, extra projects, or back-to-back social events.
ADHD and time blindness
If you have ADHD, time blindness is likely a familiar struggle. Many people with ADHD experience difficulty managing time because their brain processes it differently. If you experience time blindness but are unsure if you have ADHD, it could be worth getting assessed. With that said, not everyone who experiences time blindness has ADHD.
Time horizon challenges
People with ADHD often struggle with what's called “time horizon” — the ability to plan for future events. For someone without ADHD, it’s easier to picture upcoming deadlines and prepare for them in advance. But with ADHD, the brain tends to focus more on the now, while future deadlines feel distant or vague. As a result, you might only start feeling the pressure when the deadline is right around the corner.
Hyperfocus and time loss
When you have ADHD, you may become so absorbed in a task that you lose track of time entirely. While hyperfocus can be great for getting deeply into something you enjoy, it often leads to spending much more time on one task than planned, causing you to miss deadlines or neglect other responsibilities.
Executive functioning difficulties
Organizing, planning, and managing time can be difficult for those with ADHD, making it harder to break tasks into smaller steps, estimate how long they’ll take, and stick to a schedule. You might start a task with the best intentions, but then get overwhelmed, distracted, or lose focus, so it feels like time has slipped away.
Explore our nine tips for how to practice meditation with ADHD.
How to cope with time blindness: 5 tips to mindfully manage your time
Everyone’s brain works differently so certain strategies may work better than others for your unique, individual needs. As you experiment with different tactics, be patient with yourself. The more you explore the more you’ll find new approaches to help manage your time.
1. Break tasks into smaller, manageable steps
Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to help you stay focused, and break down large tasks into manageable pieces. SMART goals are designed to make tasks clearer and easier to track, which can help keep you focused when time tends to blur.
Specific: Instead of a vague goal like “Work on my project,” try “Write the first two paragraphs of my report.”
Measurable: Include measurable details, like a word count or time spent, so you know when you’ve achieved the goal. “Write 500 words of the report.”
Achievable: Make your goal realistic, based on the time you have and your abilities. If it feels too much, break it down further.
Relevant: Align your goals with what’s important or urgent. If you have multiple tasks, prioritize the ones that need immediate attention.
Time-bound: Set a specific time frame for the task, such as, “Complete the first two paragraphs in 30 minutes.”
💙 If you tend to get distracted, try pairing your task with music designed to help you concentrate like Silk: Music for Focus.
2. Use timers and alarms to stay on track
Since it may be hard to naturally sense how much time is passing, set alarms to help you stay aware. You can set a timer for tasks like getting ready in the morning, working on a project, or even taking a break. When the alarm goes off, stop what you’re doing and check in on the time.
Use the alarm feature on your phone, or try techniques that break your day into time blocks, such as the Pomodoro technique (where you work for 25–minute intervals, each followed by a short break). This can help you pace yourself and avoid losing track of time.
💙 The Awareness meditation from our 7 Days of Focus series can help you feel more aware of time passing.
3. Create a visual schedule or use a calendar
Visualize your day or week in advance. When you can see how much time you actually have and where you need to be, it can help reduce the chances of overcommitting to tasks or activities. Schedule in activities like work, meals, exercise, or social events, so you can see exactly what your day looks like.
For those with ADHD or more severe time blindness, you might try color-coding your tasks by levels of importance to help you prioritize better.
4. Practice mindfulness and time awareness
Mindfulness can help with time blindness because it means becoming more aware of what’s happening right now — including your sense of time passing. Set an intention to check in with yourself throughout the day to notice how much time has gone by.
One way to practice mindfulness is to use body cues — such as noticing when you’re feeling restless or tired, and taking that as a signal to check the time. Even something as simple as taking deep breaths or stretching can bring you back to the present moment, making you more conscious of how long you’ve been working on something.
💙 If mindfulness is new to you, explore Mindfulness For Beginners with Jeff Warren.
5. Ask for help and create accountability
Talk to a friend, family member, or coworker about your struggles. This can help them understand your challenges and provide helpful reminders or support when you need it.
At work, you may consider asking for accommodations like flexible deadlines or frequent check-ins with your manager. These can help you stay on track without feeling overwhelmed by the pressure of time. Team up with a friend to be your accountability buddy, and check in with them each day to go over your tasks or progress. This can help remind you of any upcoming deadlines or commitments.
💙 Asking For Help is always okay. Jay Shetty explains how it can benefit your mental health in this Daily Jay session.
Time blindness FAQs
Do people with ADHD perceive time differently?
The ADHD brain often struggles with “time horizon,” which is the ability to plan for future events, which can make it hard to grasp deadlines or future tasks. This can lead to last-minute rushes or constantly feeling behind.
People with ADHD may also struggle to estimate how long tasks will take, or become engrossed in hyperfocus, losing track of time entirely. This can be frustrating, but using tools like alarms and schedules can help improve time management. Here are five signs of ADHD-related procrastination.
How do you know if you are time blind?
If you often lose track of time, struggle to estimate how long tasks will take, or frequently find yourself running late, you might be experiencing time blindness. It’s not just occasionally forgetting the time, it’s a consistent difficulty in managing and sensing time. You may feel like hours have vanished unnoticed, or be surprised by how quickly a deadline approached, even if you were aware of it beforehand.
This might cause you to miss appointments or deadlines, because you become so absorbed in one task that you forget to switch to another.
How can employers support employees with time blindness?
Employers should support employees with time blindness by offering flexibility in managing their time. This may include allowing employees to set their own schedules, providing flexible deadlines, or breaking larger tasks into smaller, manageable steps. Regular check-ins with clear expectations can also help workers stay on track without feeling overwhelmed.
Employers can also consider how they structure meetings and workloads, ensuring employees have enough time to transition between tasks and aren’t overcommitted.
Building an understanding work environment for time blindness means employers can help their team succeed, with less stress and anxiety. If your direct manager doesn’t seem to understand your struggle, consider chatting with your HR department.
How can I better manage my time and fix time blindness?
Managing your time when you experience time blindness can be challenging, but several strategies can help.
Use alarms, timers, and calendars to set reminders throughout the day. This can help keep you aware of how much time has passed so you can stay on track.
Try time management techniques such as the Pomodoro method, which involves working in short, focused intervals followed by breaks. This can help you stay on task without losing track of time.
Instead of tackling a large project all at once, divide it into smaller pieces and assign specific time limits to each. This can help you focus, and have a clearer sense of how long each part will take.
Create a visual schedule, perhaps using a planner or an app. This can help you see your day laid out, so you can feel more in control of your time.
How does time blindness differ from simple procrastination?
Time blindness and procrastination can seem similar, but they stem from different issues.
Procrastination involves choosing to delay a task, often because it feels overwhelming or unappealing. You might know how much time you have and still decide to put it off until later. It’s avoiding something you don’t want to do, despite a conscious awareness of the delay.
Time blindness, however, isn’t choosing to delay, but simply not realizing how much time is passing or how long a task will take. You might start a task thinking you have plenty of time, only to find that the deadline has snuck up on you. You’re not avoiding tasks, you’re disconnected from time.
Recognizing whether you’re experiencing time blindness or procrastination can help you determine which strategies will work best for you.
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