Practice
Making Time Visible
Making time visible.
Many ADHD and neurodivergent brains feel time as just “now” and “not now.” That isn’t a flaw. It helps to get time out of your head and onto paper, where you can see it.
The worksheet, as designed. The same content is written out below.
Guess vs. reality
Pick everyday tasks. Guess first, then time yourself.
Example: shower — My guess: 10 min. Actual time: 24 min. Difference: +14
| Task | My guess | Actual time | Difference |
|---|---|---|---|
Map my hour
The sheet shows a clock face marked 0, 15, 30 and 45. Each small tick is one minute. Each big tick is five.
Tools that make time visible
Check the ones you use, circle one to try.
Check the ones you use Tick all that apply
- A visual timer (you can see time shrinking)
- An analog clock where I can see it
- Alarms with labels (“start getting ready”)
- Time-blocking my day on paper
- A “leave by” time, not an “arrive by” time
- A 15-minute buffer built in
Circle one to try Pick one
- A visual timer (you can see time shrinking)
- An analog clock where I can see it
- Alarms with labels (“start getting ready”)
- Time-blocking my day on paper
- A “leave by” time, not an “arrive by” time
- A 15-minute buffer built in
My “leave by” plan
One upcoming event, worked backwards:
Reflect
For reflection and practice, not diagnosis. Bring it to your next session if you’d like to talk it through.
Sources and credits. SOLA · NEURODIVERGENT EDUCATION & COMMUNITY