Hi-Tech and Low Tech Solutions:
Time Management Basics for the Person with ADHD

In my constant search for coping mechanisms to manage my ADHD, I come across many tools that have proven effective in working around the way my brain is wired. They range from highly technical, electronic gadgets to simple, unsophisticated tools. Before trying any tool or gadget, I take a hard look at the problem itself, how it affects me, those around me, and, most importantly, WHY it occurs. In my opinion, serious introspection is the key to problem solving at all levels.

ADHD often means an impairment of the executive function of the brain which controls organization and time perception, among other things. I have sought to use my fascination with gadgets constructively by thinking of them as tools to work around my problems in these areas. As a love of gadgets seems common to many with ADHD, I thought I would share my learnings with you.

Time Management Basics

Most adults with ADHD are plagued by chronic lateness and poor organization skills. This problem leads many toward traditional time management concepts. I believe that our problems are much more basic in nature. I believe we have a deficiency in our perception of time itself, which must be addressed first. There are probably many neuro-biological reasons for this problem. Personally, I think that our minds race at speeds much faster than the world actually works, distorting our perception of time. We are "big picture" as opposed to "detail" oriented. Consequently, we frequently under estimate time in real terms. Our natural tendency to "space out" or get lost in our minds further removes us from the passage of time. Whatever the reasons, it is imperative to develop the ability to capture abstract concepts such as time and make them tangible. This is the first step to managing them.

Traditional time management tips, such as "always wear a watch" or "keep a prominently displayed clock in every room" are sound principles for most people. However, for people with ADHD,they don't address the whole problem. For instance, watches, clocks or calendars are worthless if you space out and forget to refer to them. There are, however, some tools that will automatically remind and/or train you to be aware of the passage of time.

Boxers, for example, are trained to have a feel for two key time periods in the ring, when they can't wear a watch, or refer to a clock. These intervals are the length of time in a round (3 minutes) and the time to rest in between rounds (1 minute). In a boxer's gym, there is usually an audible signal sounds at alternating three and one minute intervals continuously. This serves as a general timer, but more importantly, it trains the fighters to get a feel for the passage of these time intervals. There are several gadgets on the market that can accomplish the same thing.

Sport Watches

Almost every digital sports watch comes equipped with a timer and alarms. Manyalso have countdown timers that are automatically repeatable. Some models can even be set to beep every hour as a chime. Try this experiment. Set a watch that has a chime function to beep every hour. Wear it for a day or two, preferably when you are alone. You will find that it is comforting to know that an hour has passed without having to look down at your watch. Eventually, you will develop a feel for the approximate time relative to the last chime. This can accomplish many things for you. First, if you fade out, use the chiming as a reminder to get back on track. Another hour has gone by. Second, if you have completely lost track of time and have to be somewhere, you will have a regular, automatic reminder. Hopefully, with time, you will get a much better feel for how long an hour takes to pass.

Timers

Another inexpensive way to develop a feel for the passage of time is to get yourself a small kitchen timer with an alarm on it. If you are going to allocate a specified time to a task, set the timer. It will alert you when the time has passed. There are many digital kitchen timers for under $10 available in any house wares store. Timers are also a great way to make a game out of children getting dressed for school or to limit TV or video game time. In the absence of a timer, the countdown function on a sport watch serves the same purpose and is already attached to your wrist.

Vibrating Watches/Clocks

If an audible alert is embarrassing to you, or annoying to those around you, there are some alternatives. Global Assistive Inc. markets a watch called Vibralite3 (TM). It costs less than $50 and looks like an ordinary sport watch that has all of the features that I discussed above with the option of a silent vibrating alert. I keep my Vibralite3 (TM) watch for use on casual days and weekends. I have it set to vibrate every hour as a chime. In addition to the chime, the watch has two separate alarms. I use an alarm to wake me every morning, which is a life saver, as I wake up much earlier than my wife does. (She would kill me if my alarm sounded audibly too early in the morning.). I use the other alarm on the watch to remind me to take my final dose of medication before bedtime. The watch is water resistant , two independent alarms, a chronograph and a repeatable countdown timer. The alarms can be audible, vibrating or both and they are accompanied by a short flashing of the backlight.

If your dress code is not casual enough for a sport watch, there is another product available called Watchminder (TM) marketed by a company of the same name. Watchminder (TM) is a large vibrating watch that can be modified to clip onto your belt. A bit more sophisticated and slightly more difficult to program, it is more a training device than an ordinary watch. It has a training mode in which you can program the device to vibrate at regular intervals with pre-programmed text messages. There is also a reminder mode that can be set to vibrate coupled with pre-programmed text messages to alert you to take your medication or a variety of tasks. I use my Watchminder(TM) with the belt clip attachment when I am at work or in court. (I am an attorney.) Clipped on to my belt, it is a little smaller than a beeper. I have it set in training mode to vibrate and remind me of each passing half hour --to keep me on track-- with a pre-programmed message telling me to "Pay ATTN". I also have it programmed to vibrate in "reminder mode" twice during the day to remind me to take my medication with text messages "Meds1" and "Meds2". The vibrating alert in reminder mode is noticeably longer than the alert in training mode, so you can distinguish without looking at the unit. In no time you will be develop the knack of knowing what time it is by feel.

PDA's and Computer Alarms

For a more sophisticated tool to conceptualize time passage, I highly recommend the use of a Personal Digital Assistant. I currently use the Visor Deluxe(TM), made by Handspring. On the back of the unit there is an open slot called a Springboard(TM) expansion slot that will accept various expansion modules. There are two inexpensive modules each for under $50 that will add storage capacity and make all of the PDA's alarms vibrate. Both the InnoPak/2V(TM) made by InnoGear and the Memory Access(TM) by Remote Solutions. These modules coupled with various time management software can be tremendously useful in managing and quantifying time. Once you are comfortable with the passage of time, a PDA can be a tremendously useful tool in implementing traditional time management techniques.

Extremely Low-Tech

For those of you who, like me, think you may even ignore these alarms or vibrations, you have to get creative. Don't be afraid to think low-tech. Think what will get you the result you need and make it happen. For example, when my son was in day care, I had the responsibility of picking him up at a certain time. As the school was literally across the street, I often disregarded the buzzers and beeps of the various alarms, always thinking I had a "few more minutes". Finally, at my wits end, I got creative and found a low-tech solution. I noticed that my paralegal left my office promptly at 5 p.m. every night. I went to her with an absolute directive. I told her she was not allowed to leave for the day unless she took me with her. She now comes into my office each day at 5 p.m. and literally pushes me out of the office. With a half hour to spare, I have never missed a single day since.

Don't be embarrassed about getting other people involved when all else fails. Think about how and why you have the difficulty that you do and find a way around it. Trust me; it is a lot easier to find solutions than it sounds.

As with any coping skill, you must capture the abstract and make it tangible. When you make time a reality, you have made the first giant step toward managing it. The next step is to build on this foundation and develop a system to manage your schedule, and ultimately your life.

Unfortunately, the search for coping skills and tools never ends, but it is a great way to get to know yourself. Remember, the more you learn about yourself, the more able you are to capitalize on your strengths and work around your weaknesses. Good luck, and always remember, there are a lot of us out there just like you.

Robert M. Tudisco is a practicing attorney and freelance writer. He is also an adult diagnosed with AD/HD. He is the Coordinator for the Westchester County Chapter of CHADD in New York. He is an avid runner and lives with his wife and young son in Eastchester New York. Robert welcomes comments and questions at his website www.ADDcopingskills.com.

First published in the October 2001 Issue of Attention! magazine.

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