If you’ve been here for years, or even a few months, you already know how much I love to sing the praises of time blocking. Especially for those with ADHD, time blocking is a game changer when it comes to organization. Today, I want to talk specifically about organizing your day into 15-minute blocks and how this strategy can help someone with ADHD manage their time.

ADHD often makes new things seem overwhelming and, for that reason, it can be far more difficult for you to try implementing a new strategy. I want you to begin thinking about time blocking by starting with only THREE priorities.

Before scheduling your day, determine one task for each of the following:

• What you must do (top priority/most important task)
• What you should do (useful task)
• What you could do (optional task)

For example, before you block your time into 15-minute increments, maybe you will make a priority list such as:

• Pick up prescription (must)
• Start a load of laundry (should)
• Organize kitchen counter (could)

Starting your day with three priorities prevents having a giant to-do list that will ultimately overwhelm you. Having too many tasks on your list means it will likely become a “guilt list” you’ll still be grinding away at tomorrow. You can avoid this with time blocking for three priorities!

Schedule your entire day into 15-minute blocks of time. Two important things to keep in mind when scheduling:

• Not every block has to contain productivity
• Don’t forget to include transition time in between tasks

Basic, everyday tasks such as getting dressed, eating, etc. are all part of your day. Your schedule isn’t going to be all “productive” tasks, and that’s okay! Add in time for your meals, breaks, errands, and include flex time. Allow yourself the time it takes to find your keys, put shoes on, gather what you need for the task, etc. 15-minute transition blocks prevent a five-minute task from turning into a 30-minute scramble. Here is an example of what a daily 15-minute blocking schedule may look like:

• 8a-8:15: Get things ready for the day
• 8:15-8:30: Start laundry
• 8:30-8:45: Check messages/calendar
• 8:45-9: Important task
• 9-9:15: Break (water/walk/etc.)
• 9:15-9:30: Continue task
• 9:45-10: Get ready to leave/run an errand
• 10-10:15: Travel Time
• 10:15-10:30: Flex/open time
• 10:30-10:45: Appointment/errand
• 10:45-11: Finish errand
• 11-11:15: Travel Time
• 11:30-11:15: Flex/open time
• 11:30-11:45: Fold laundry/quick household task
• 11:45-12: Lunch

When you’re procrastinating, remind yourself that each task is only something you have to do for 15 minutes. Once that time is up, you can continue working on the task for another 15 minutes…or move on to something else! This type of mental “chunking” is extremely helpful for someone with ADHD.

A “reset block” is like buffer time; a short period of time where you get yourself or environment back on track. When time blocking, you always want to leave small blocks of time open for these resets. Your day will not always go exactly as planned and that is okay/normal, but it’s good to be prepared for when things go off schedule.

Time buffers you want to incorporate may include putting dishes in the dishwasher, throwing trash away, putting clothes in the hamper, refilling your water, etc. Pick small tasks that are quick, but productive. We do NOT recommend trying to clean your entire house or working on a large area all at once – this will only take more time and cause overwhelm. Buffer time allows time for anything that might come up unexpectedly, such as a phone call lasting longer than planned, a child needing something, or a task that took extra time, etc. If the buffer is built into your schedule already, you lose no time on other scheduled tasks when the unexpected comes up!

If you find yourself feeling stuck, shrink the task into more manageable blocks of time. Instead of “clean the kitchen”, you could break up the task into 15-minute chunks, like so:

• 15 minutes: Clear the counter
• 15 minutes: Load the dishwasher
• 15 minutes: Wash remaining dishes
• 15 minutes: Wipe the counters
• 15 minutes: Take out the trash

Completing a task (no matter how small it may seem) will help you to feel accomplished and encourages continued productivity. Small actions serve as great motivation because they add up to “big” completion in the end!

The entire purpose of time management is to better organize your time so that you feel less overwhelmed, not to add one more thing to the to-do list and become more overwhelmed!! ALWAYS keep this in mind: the goal is to feel less overwhelmed – not to become perfectly organized. Don’t strive for perfection!

Blocking your day in 15-minute increments will help give your day some structure, while leaving room for real life. If real life is…life-ing…and 15 minutes is too long? Use five-minute chunks instead! If you are feeling motivated and want to keep going? Keep going! 15-minutes is just a suggestion, but blocks of time will vary depending on the task. Use a timer to help track the time you are spending on tasks – when the timer goes off, it’s time for a break. Allow yourself flexibility and grace!

Review your day and take note of what worked/didn’t work so you can adjust the next day. Before bed, ask yourself – “What are 1-3 things I can do tomorrow to make the day easier?” Write down your answers and stop. You don’t need to plan everything at that moment!

If you’re having a difficult time fitting the tasks on your schedule into 15-minute blocks, or if you want a professional set of eyes to look at your time-blocked game plan, please reach out! We have several professional organizers with certificates in both the study of ADHD and time management, so when we say, “we know how to help!” we truly mean it! Our email is always open, and we’d be happy to help you find the perfect balance between your ADHD and time management.

Looking forward to hearing from you,

Tonia