Time Blocking Guide for ADHD

Time blocking can be a powerful tool to help manage ADHD symptoms by bringing structure to your day, reducing procrastination, and improving focus. Here’s a practical guide I’ve put together for you to implement time blocking effectively:

 Understanding Time Blocking

Time blocking involves dividing your day into specific blocks of time, with each block dedicated to a particular task or activity. This method can reduce the overwhelm of multitasking and help you stay on track.

 Step-by-Step Guide to Time Blocking

 1. Assess Your Daily Schedule

Start by listing all the tasks you need to complete each day. Group similar tasks together, such as work responsibilities, personal errands, or leisure activities.

 2. Choose Your Tools

Decide whether a digital calendar (like Google Calendar) or a physical planner works best for you. Both options allow you to visualise your day and adjust as needed.

 3. Create Your Time Blocks

- Morning Routine: Set aside time for personal care, breakfast, and preparing for the day.

- Work/Study Sessions: Break down your work or study time into smaller blocks, typically 25-45 minutes, followed by short breaks. This approach can help maintain focus and prevent burnout.

- Breaks: Schedule regular breaks. A simple technique is the Pomodoro Technique—work for 25 minutes, then take a 5-minute break.

- Exercise: Include time for physical activity to enhance focus and energy levels.

- Relaxation and Leisure: Ensure you have time set aside to unwind and recharge.

 4. Set Boundaries

Clearly define the start and end times for each block. During each block, focus on only one task to improve productivity.

 5. Use Alarms and Timers

Alarms or timers can remind you when to start or finish a task. This helps you stick to your schedule and prevents you from spending too much time on one task.

 6. Review and Adjust

At the end of each day, review how well the time blocking worked. Adjust your schedule weekly to address any challenges or changes in priorities.

 7. Allow Flexibility

Life is unpredictable, so include buffer times in your schedule for unexpected tasks or delays. Be prepared to adjust your schedule if needed.

 8. Incorporate Rewards

Reward yourself after completing a block to reinforce positive behaviour. Choose something enjoyable as a motivation booster.

 9. Seek Support

Consider sharing your schedule with someone who can help you stay accountable. If needed, I’m here to offer further guidance or explore additional strategies tailored to your needs.

 Example Daily Time Block Schedule

 Time                                   Activity                                              Notes                           

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 7:00 - 8:00 AM               Morning Routine                           Personal care, breakfast         

 8:00 - 8:30 AM               Planning/Review                           Review and prioritise tasks      

 8:30 - 9:00 AM               Exercise                                            Short workout or walk            

 9:00 - 11:00 AM            Focused Work/Study Block     Deep work, minimise distractions 

 11:00 - 11:15 AM         Break                                                  Relax or take a short walk       

 11:15 AM - 1:00 PM    Work/Study Block                        Continue focus on key tasks      

 1:00 - 2:00 PM              Lunch Break                                    Enjoy a meal, relax              

 2:00 - 3:30 PM              Work/Study Block                        Tackle smaller tasks             

 3:30 - 3:45 PM              Break                                                  Stretch or engage in a light activity 

 3:45 - 5:00 PM              Administrative Tasks                  Emails, planning, etc.           

 5:00 - 6:00 PM              Leisure/Relaxation                      Personal time for hobbies        

 6:00 - 7:00 PM              Dinner                                               Unwind with a meal               

 7:00 - 8:00 PM              Hobbies/Family Time                Engage in enjoyable activities   

 8:00 - 9:00 PM              Wind Down Routine                   Reading, light activities        

 9:00 PM                          Bedtime Preparation                  Prepare for the next day         

By following a structured yet flexible schedule, you can better manage your time, enhance focus, and improve your overall well-being. Remember, this is a personalised approach—feel free to adjust it to fit your lifestyle. If you have any questions or need further support, I’m here to help!