Why Time Blocking Feels Impossible with ADHD (Even If It’s Not)

“Prioritizing tasks is just not in my wheelhouse.” That’s something I hear from ADHD clients all the time. And when we dig a little deeper, it turns out time blocking isn’t the problem—it’s everything we think should come naturally that actually doesn’t.

August 2025, Kristina Proctor, ADHD Coach @ Agave Health

Let’s get one thing straight: Transitions are HARD.

Your ADHD brain isn’t broken. It’s just trying to do 15 things at once while also forgetting what you just walked into the room for. Transitioning between tasks takes energy, and not just physical energy, but executive function energy. That’s the part of your brain responsible for switching gears, managing decisions, and starting tasks.

And here’s the kicker: Even people without ADHD don’t transition seamlessly from one task to another. They take micro-breaks, use checklists, or use rituals to shift focus. But ADHD brains? We expect ourselves to go from email to strategy meeting to proposal writing like it’s a conveyor belt.

That’s not how brains (especially ours) work.

Why Time Blocking Feels Impossible for ADHDers

Time blocking sounds simple on paper: “From 10–11 AM, I’ll work on X.” Except… when 10 AM hits, your brain is:

• Still finishing up something from earlier

• Unsure if X is the right thing to work on

• Wondering if something more urgent just came in

• Avoiding the hard thing (hello, nervous system overload)

• Or totally blank and overwhelmed trying to remember what X even was

Now stack that with decision fatigue, perfectionism, and dopamine chasing, and suddenly that neat little calendar block feels like a trap.

The Real Problem: Planning + Choosing in the Same Moment

Transitioning from one task to another is hard enough. But choosing what to do in the moment while also planning how to do it?

That’s like asking your brain to run a marathon in flip-flops.

That’s why pre-planning your day—and eventually your week—can be such a game-changer. When the “what” and the “when” are already decided ahead of time, your executive function can breathe.

Think of it this way:

In-the-moment decision-making:

"I have 25 things to do. What’s most important? What can I finish? What’s urgent? What’s political?"

Pre-planned day:

"Here’s what I said I’d work on now. Do I want to stick with it, or swap with something else on the list?"

Notice the difference? The second approach gives you options, not chaos. It builds in agency without relying on real-time prioritization (which is executive function kryptonite).

What to Try Instead of Traditional Time Blocking

1. Themed Time Blocks → Focus on categories instead of tasks: e.g., Admin Hour, Deep Work Block, Emails & Communication.

   
   

2. Flexible Time Mapping → Plan 2–3 priority blocks for the day and let them shift based on energy and urgency.

   
   

3. “Done By” Lists vs “Do At” Times → Instead of saying “Do task A at 2PM,” say “Task A needs to be done by end of day.”

   
   

4. Visual Reminders of What’s Next → Use a whiteboard, sticky notes, or app-based routines that show “current focus” and “up next” without overwhelming your screen or your brain.

Bottom Line

Time blocking isn’t bad. But traditional methods assume your brain can shift gears like a sports car. ADHD brains are more like off-road vehicles—we can go anywhere, but we need a different kind of map.

Start with pre-planning, low-stakes structure, and options instead of decisions.

You’ll be surprised how much smoother your day feels—without ever forcing yourself into a rigid calendar box.

Want help building ADHD-friendly systems that actually work?

Check out Agave Health’s group sessions or download the app for expert support from coaches who get it.