ADHD and Time Management as a Mom: 4 Realistic Tips That Actually Help
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Struggling with time management as an ADHD mom? Here are 4 realistic tips to help you get out the door on time—without the usual advice you’ve heard before!
Remember life before kids? You sometimes got places on time, right?
Now throw ADHD into the mix, and just leaving the house can feel like a full-body sport. Between executive functioning challenges, time blindness, and the seventy million things kids need daily, it’s no wonder mornings feel like chaos on repeat.
As a therapist and mom of three with ADHD, I get it. I’ve tried the color-coded calendars and Pinterest-perfect prep routines. Most didn’t stick. So I’m sharing four time management tips that actually work for my ADHD brain—and might help yours too.
No judgment. No “just wake up earlier.” And definitely no “pack lunches the night before” advice here.
1. Prioritize and Cut Down (Radically)
When it comes to ADHD and time management, less is more. One of the best hacks I’ve found is classifying items into:
Essential
Would be good to have
Non-essential
For example, when I’m heading to work, I need my car keys and office keys. It would be nice to also have my laptop and phone. Snacks and lunch? Ideal, but not mission-critical.
Knowing what’s truly essential reduces the mental chaos. And it’s taken work with my own therapist to stop equating forgotten items with being “a bad mom” or “an ADHD mess.” You're not. You're doing your best—and that’s enough.
2. Set an Alarm to Leave (and Obey It)
Here’s the thing: ADHD time perception is not like neurotypical time. You can be hyperfocused on the dishes one moment… then realize you were supposed to leave ten minutes ago.
That’s why I set an actual alarm to leave. Not a gentle chime—I'm talking about the loudest, most obnoxious iPhone ring imaginable. When it goes off, everyone stops. We leave. Period.
What makes this work? Giving myself permission to walk away from the half-done tasks. Yes, the sink might still have dishes. No, the laundry isn’t folded. But we’re getting out the door—and that’s a win.
3. Start Early—but Strategically
It only took me 35 years of living with ADHD to realize this: Do the things you must do to leave, first.
Now, while the kids eat breakfast, I do a pretend “leaving the house” drill. I load the car with what we’ll need. I double-check essentials. It’s made a huge difference.
Some mornings, we still forget the gloves or the two bucks for school popcorn. But most of the time? We make it—with most of our things—mostly on time. That’s success.
This shift didn’t happen overnight. It took lots of kindness toward myself (thank you IFS and Compassion-Focused Therapy), and a deeper understanding of what’s actually required before we head out.
4. Team Up with Your ADHD Partner (or Find Your Rhythm Together)
My husband also has ADHD—but we function differently. Instead of fighting that, we play to our strengths.
I handle kid wake-ups and clothing chaos. He makes breakfast. We figured this out through a lot of trial and error, and yes, even some couples counseling.
If you and your partner both have ADHD, you’re not broken. You just need systems that support your unique brains. Parenting is a team sport, and working with—not against—your wiring can make all the difference.
Final Thoughts on ADHD, Time Blindness, and Motherhood
Whether you’re a new mom wondering how ADHD will impact your parenting, or you’re deep in the thick of sticky fingers and lost backpacks, just know this:
ADHD and time management don’t have to be a losing battle. There are ways to work with your brain, not against it.
And if you're feeling stuck, we're here to help.
At Black Onyx Counselling and Wellness in London, ON, we support individuals, couples, and families navigating life with ADHD. Our team understands the realities of time blindness, executive dysfunction, and parenting with a neurodivergent brain—and we’re here to walk alongside you.
👉 View Our Counselling Services
With warmth,
Mary
Registered Psychotherapist
Serving London, Ontario and surrounding communities
