Mastering Time with ADHDHow to Manage ADHD Without Medication: The Executive Function Guide

Описание: Do you struggle with chronic lateness or feel like time simply vanishes? For people with ADHD, time management is one of the hardest executive functions to master. The loss of time often has a cumulative effect, leaving you with unfinished tasks and a feeling of overwhelm.
In this video, Dr. Tracey Marks explains how to manage ADHD symptoms without medication by mastering three specific domains: Time Management, Organization, and Planning. This episode focuses specifically on Time Management and how to overcome "Time Blindness."
You will learn:
• Why you should stop using your smartphone to check the time.
• The "Bathroom Clock" strategy to stop losing time in the shower.
• How to stop guessing and start measuring your tasks to prevent the "trickle-down effect."
• How to break down massive tasks (like "The Laundry Mountain") into manageable steps.
• The "Two-Planner System" to externalize your memory.
CORE STRATEGIES COVERED:
1. Make Time Inescapable People with ADHD typically have trouble estimating how long things take. To fix this, you need constant access to time. Dr. Marks explains why you must wear a wristwatch (to avoid phone distractions) and why placing a clock in your bathroom is non-negotiable for staying on schedule.
2. The Time Log & Task Breakdown Leaving things undone often happens because we underestimate the time required. By creating a "Time Log," you can measure exactly how long your routine takes. You will also learn the story of "Judy" and how breaking laundry into phases (washing vs. folding) saved her from being overwhelmed.
3. The External Brain (Planner System) With ADHD, "out of sight is out of mind." Your brain purges mental clutter without your permission. Learn how to use a Daily Planner and a Week-at-a-Glance calendar to hold your tasks, and why you must review them twice a day to reschedule unfinished items.
TIMESTAMPS: 0:00 - ADHD and Executive Function 1:15 - Why time feels different with ADHD (Time Blindness) 2:30 - Step 1: Constant Access to Time (Watch vs. Phone) 3:45 - The importance of the Bathroom Clock 5:00 - Step 2: Stop Guessing, Start Measuring (The Time Log) 7:20 - Breaking down big tasks: The Laundry Example 10:45 - The "Trickle-Down Effect" of lateness 12:30 - Step 3: The Planner System (Daily vs. Weekly) 14:00 - The Morning and Evening Review Routine
RELATED VIDEOS:
• Understanding Executive Function
• ADHD & Organization Skills
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