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ADHD Time Management Workbook

Struggling with time blindness, procrastination, or feeling constantly behind?

Build ADHD-friendly ways to manage your time with clarity and control.

Time management with ADHD isn’t about trying harder or sticking to rigid schedules. It’s about understanding how your brain experiences time and building systems that actually support you.

This practical workbook helps you develop realistic, flexible approaches to planning, prioritising, focusing, and following through, without pressure or perfection.

Does time seem to disappear without warning?

If you have ADHD, managing time can feel confusing, stressful, and inconsistent, even when you care deeply about what you’re trying to do.

ADHD Executive Function

You may recognise this:

  • Underestimating how long tasks will take

  • Losing track of time completely

  • Feeling constantly rushed or behind

  • Procrastinating until urgency kicks in

  • Struggling to stick to schedules or routines

  • Feeling frustrated or ashamed about time management

These challenges aren’t a personal failure.
They’re part of how ADHD affects time perception and executive function.

When time management isn’t ADHD-friendly:

  • Chronic lateness or missed deadlines

  • Constant overwhelm and pressure

  • Difficulty prioritising tasks

  • Procrastination and avoidance

  • Burnout from trying to keep up

  • Feeling out of control of your time

When time is supported, not forced:

  • Better awareness of how time passes

  • More realistic planning

  • Clearer priorities

  • Reduced procrastination

  • More flexible routines

  • Greater confidence managing your day

What this workbook helps you build...

  • Awareness of your personal relationship with time

  • ADHD-friendly planning and prioritisation tools

  • Strategies to tackle procrastination without shame

  • Ways to reduce internal and external distractions

  • Flexible routines that support focus and energy

  • A calmer, more realistic approach to managing your day

This is about working with time, not constantly fighting it.

What’s inside the workbook

What you’ll work through:

  1. Understanding ADHD and time blindness

  2. Common ADHD time management challenges

  3. SMART goals for time management

  4. Identifying high vs low priority tasks

  5. Tackling procrastination

  6. Identifying triggers and solutions

  7. Minimising internal and external distractions

  8. Building awareness of time passage

  9. Mindfulness and habit-building

  10. Reviewing and adapting your approach

Each section includes short explanations, reflective prompts, and practical exercises you can use in real life.

This workbook is for you if:

  • You have ADHD and struggle with time blindness

  • You feel overwhelmed by planning and scheduling

  • You procrastinate even on important tasks

  • You want flexible structure, not rigid routines

  • You’re tired of feeling behind or rushed

You don’t need to change everything at once.
You can start small and build gradually.

ADHD Time Management Workbook

A simple, affordable place to start

For £6, you get a practical ADHD time management workbook you can use at your own pace, revisit whenever life changes, and adapt to suit your needs.

No strict schedules.
No productivity pressure.
Just tools that respect how your brain works.

Your purchase is backed by a 30 Day money back Guarantee

"Hi, I’m Laurence, a certified ADHD Coach and host of the ADHD Goals Podcast. I am passionate about helping individuals navigate the unique challenges and harness the strengths of ADHD."

"Spend a full 30 days using this workbook and if you're not 100% satisfied for any reason, we'll issue a full refund.

Frequently Asked Questions:

Is this workbook suitable if I’ve just been diagnosed with ADHD?

Yes. This workbook is designed to be accessible whether you’re newly diagnosed or have known about your ADHD for years. It focuses on understanding emotions and building supportive responses, not on how much you already know about ADHD. You can start wherever feels most helpful.

How long does it take to complete the workbook?

There’s no set timeframe. You can work through it in short sections, dip into specific exercises when emotions feel difficult, or take it at your own pace over time. It’s designed for real life, not perfect consistency.

Is this therapy or a replacement for professional support?

No. This workbook is not therapy and doesn’t replace professional support. It’s a practical, self-guided resource that helps you understand your emotions and build everyday emotional regulation skills alongside whatever other support you have. Many people use it as a gentle, affordable starting point.

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