Timers for ADHD: Improve Focus, Boost Productivity, and Assist in Time Management

Do you struggle with time management? Are you always running late? Feeling overwhelmed?

I am a homeschooling mom with ADHD who also runs a blog full-time. I get it! I get overwhelmed often, but have found coping mechanism like using timers to help me stay organized and on track.

Using timers for ADHD can help you build routines and stick to them. I have ADHD, and trying to create and maintain routines is my BIGGEST struggle. It can feel like an endless cycle of implementing new routines, having the best intentions of sticking to them, and then failing to do so- which results in feelings of failure and frustration with myself. Not to mention the depression, anxiety, and lowered self-esteem that follows.

Managing your time can be quite a challenge in a world full of smartphones, social media, and distractions galore. For those of us with ADHD, it is even more overwhelming. The constant influx of stimuli can make it feel impossible to stay on track.

These simple timers offer a structured approach to your day, creating a framework that accommodates the unique challenges faced by individuals with ADHD.

Using Timers for ADHD- TL;DR

• Focused Bursts: Timers break your day into manageable chunks, allowing for intense focus during short periods.
• Visual and Auditory Cues: Physical timers and alarms provide both visual and auditory cues, serving as a helpful reminder to redirect your attention.
• Take Your Tasks Anywhere: With digital productivity apps, bring your timers anywhere you go.
• Task Switching Made Easier: With set time intervals and built-in breaks, transitioning between tasks becomes easier.
• Sense of Accomplishment: Completing tasks within the allotted time creates a sense of accomplishment, boosting motivation.

Understanding ADHD and the Importance of Effective Time Management

Struggling with ADHD means grappling with the constant challenge of managing time efficiently. The ability to complete a task on time can seem like an elusive goal. 

One of the biggest challenges for me is focusing on ONE task at a time. When an idea pops into my head, I am afraid I will forget it. As a result, I dive into the new thought, go down a rabbit hole, and often forget what I was supposed to be doing in the first place. It is a frustrating and self-destructive cycle. Using timers and productivity tools can help manage this.

Here are a few ways timers can help you with time management and focus:

Combat Time Blindness and Manage Magical Thinking

Ever feel like time slips through your fingers, leaving you wondering where the day went? Do you end up being late even though you had all day to get ready and leave the house by a certain time?

These common ADHD symptoms are called time blindness and magical thinking. For the ADHD brain, it is difficult to keep track of how much time has passed. We sit down to complete a task that we thought would take 20 minutes to complete and suddenly look up at the clock and realize an hour has gone by and we haven’t even accomplished very much.

I can’t count the number of times that I have lost track of time and ended up rushing around 10 minutes before we had to leave the house for an appointment. My kids always asked how late we would be to whatever event we were headed to. It is hard not to feel like a disappointment in these moments.

To help combat this, I started setting alarms and timers on my iPhone and Apple Watch to remind me of when we should start getting ready to leave the house. As my children have grown older, I have asked them to help me with this (they are 13, 10, and 7 at the time of writing this). It makes it more of a team effort than falling entirely on me.

I do not feel bad for asking them for help- but I did at first. Mom Guilt is real. Then I realized that I am showing them that asking for help is perfectly fine and it does NOT equal failure.

Since ADHD is highly hereditary, my children are neurodivergent also. When they see me struggle and overcome challenges, they will know that they can do it too. They are learning that no matter your age, we never stop growing, improving, and progressing- and that it is ok not to be perfect.

Managing time blindness and magical thinking is not about wishing for more hours in the day. It’s about finding practical ways to keep track of time efficiently. Using timers is one effective way to manage these ADHD symptoms.

Reduce feelings of overwhelm

One of the biggest and recurring symptoms of ADHD I struggle with is being constantly overwhelmed. 

How many times have you made a to-do list and then looked at it, got overwhelmed, and accomplished nothing on the list at all, even though you had the best intentions?

I don’t know about you, but I did this almost daily for a long time, and sometimes still do. It is an ongoing struggle, but the first step is to recognize when we do it and take control of the situation. It may feel impossible, but it takes practice and effort. 

Using timers helps with this struggle. One task is assigned for a certain time, and we have to make our best effort to focus on ONLY that task during that time.

Will you be perfect? No. I know I’m not. I still stray from my original task often. It is almost expected that I will. The real work starts when we can recognize that it is happening, and graciously redirect ourselves back to the original task.

We need to be kind to ourselves and know that we WILL get distracted and want to wander from our original task- especially if it is a boring or repetitive task. That is normal and ok! We can’t be perfect every time.

Tune out distractions

Distractions are the enemy of productivity and focus. It is too easy to pick up our phone and distract ourselves when we are trying to complete a boring task.

I find it helpful to leave my phone far enough away that I will not reach for it when I am trying to complete a task. Sometimes I do use my phone for timers or alarms, but I will put it on “Do Not Disturb” mode when working. Emergency calls can come through and timers will still go off, but non-urgent phone calls and texts from family and friends can wait until after I am done.

During your focused time, try your best to concentrate only on that task as best as you can, redirecting yourself gently and compassionately when you get off track. Unless there is a true emergency, the world can wait 20 minutes or so for your response!

Help establish routines

Establishing and sticking to routines is my biggest struggle. I’m sure I am not alone.

Routines provide a comforting structure in the often chaotic minds of ADHD individuals. It is a bit of a Catch-22 though. Those of us with ADHD thrive on routines, but we struggle tremendously with setting up routines in the first place and struggle even harder to stick to them. It is an exhausting cycle that deteriorates our self-esteem.

Setting timers for focused time will help you find the routines that work for you. You won’t be perfect- none of us are. We all have “off” days and that is perfectly normal. Be compassionate to yourself. Just know that you can always put the day behind you and give it your best effort tomorrow.

I tend to be VERY hard on myself when I do not stick to the routines I set for myself. ADHD brains like to strive for perfection, often at the expense of our mental health.

I find it helpful to think about what I would tell a friend struggling with the same challenges. We are often much kinder and compassionate towards other people, but not towards ourselves. Give yourself the same advice or reassurance you would tell a friend or family member you care deeply about. We deserve the same compassion we give to others. When I realized this and started changing the way I thought about my “failures”, I felt less guilt and shame when I didn’t get a task done on time or when I forgot something.

We have to remember that as ADHD individuals, we face unique challenges in everyday tasks that other people may not struggle with. 

I know this cycle can be mentally exhausting. That is why it is incredibly important for us to speak kindly to ourselves and make time for self-care regularly.

Best Physical Timers for ADHD

Many of us with ADHD are visual learners. We can use this to our advantage by using visual timers. A visual timer assists in managing time blindness and magical thinking by keeping you constantly aware of how much time you have left.

For me, it helps me to stay on track. Seeing the timer reminds me that I have set a task for myself. Setting timers for 20 or 30-minute bursts helps on days when I lack the motivation to perform mundane or repetitive tasks. This is called the Pomodoro Method and can be highly effective for ADHD individuals.

The Time Timer

The Time Timer is a great option for those of us who struggle with time blindness. You can set the timer for up to 2 hours at a time. When you set the timer, it starts with a color block that gets smaller as time passes by. This is an excellent and simple way to conceptualize how much time is left for the task at hand. 

Their timers come in different colors, styles, and sizes. There is even a whiteboard option with the timer built in. This is a great way to remind yourself of the tasks that need to be completed. 

Simple Egg timers

A simple egg timer will do the trick as well and has a lower price point. Simply set the timer before you start your focused time and get started!

I love this colorful timer, or if you prefer digital timers, you could go with this 4-pack of timers. I have used these types of timers to help my children get a feel of how long they should brush their teeth, but I also use them in our homeschooling to divide our time into manageable time blocks.

This timer would also be great for kids! It is never too early to guide them on how to focus and maximize their time. 

Aesthetically Pleasing Visual Timers

These cube timers are great and add a bit of a modern touch to your workspace. They come in several different color options to personalize your space. 

We have these sand timers also. My daughter used these for practicing the piano at home when she was taking lessons. The sand comes in fun colors and the time is printed on the outside of it to remind you of the time allotted for the task at hand. The pack includes sand timers for 1, 3, 5, 10, 15, and 30-minute time intervals.

Stop Light Visual Timer for Kids

This stoplight timer is a wonderful and visual product to help children stay on task. Plus it is fun! Children will know that their timer is complete when the stoplight color changes. It displays the timer at the top of the stoplight, which is helpful in addition to the color signal. There are many creative ways to use these timers.

Best Digital Timers for ADHD

If you prefer a digital timer or app, there are numerous productivity tools to help you. There are so many options it can be overwhelming. I will keep it simple so as not to overwhelm you with choices!

Here are the best products I have found for a more tech-savvy way to manage your time:

Pomofocus

The Pomofocus timer uses the principles of the Pomodoro Technique to supercharge productivity. 

The Pomodoro Technique traditionally uses 25-minute timers to time block tasks. After the 25-minute work period, you take a 5-minute break. Brain breaks are so important for ADHDers, and help us to avoid burnout and meltdowns.

Llama Life ADHD Timer

The Llama Life ADHD Timer has so many options. It is a paid app with different timer styles, preset lists, and to-do lists. This timer app is an all-around productivity tool. I enjoy productivity apps and software, so I was excited to find this one. The only drawback is that the interface may be overwhelming for some because of all of the options.

Smartphone Timers

You can keep it simple and use the timers available on your phone. You can label them and set them to be recurring for daily, weekly, or monthly tasks. We use these in our house to help everyone get into routines, including the children.

I also have alarms to help me with time blindness. I set recurring alarms for when to start getting ready for bed, when to leave the house to get somewhere on time, and recurring alarms for online homeschool classes my kids are taking. Now that my oldest child has his own phone, he sets alarms for himself as well. 

In addition to alarms, phone timers are a quick and easy way to set a timer when needed. This comes in handy when my kids are fighting over who gets to use the TV for example. We set a timer for each child to get a turn, keeping it fair and keeping everyone happy.

Smart Watch Timers

If you have a smartwatch in addition to your smartphone, you can set alarms and carry them with you no matter where you are! This works great for when I am doing chores around the house.

More often than not, I start laundry and then forget about it later. This is not only inefficient, but it also risks the condition of my washer, dryer, and clothing. How many times have you restarted the washer to “rinse” the clothes that have been sitting there all day? Or maybe you turned the dryer back on the “fluff” the clothes… sometimes 3 or more times before you finally take it out? I know I can’t be the only one. 

My Apple Watch has been a lifesaver with this. As soon as I put the clothes in the washer or dryer, I set an alarm for how long it should take so that I am less likely to forget about it later. I also use the timers on my watch while I am cooking. It can be dangerous if I have to cook something that needs to be on the stovetop for a while. If I leave the room, I sometimes get distracted and forget about what is in the kitchen. Timers are helpful reminders and keep everyone safe.

I have gotten so mad at myself for forgetting about something I was cooking… because it is dangerous! Timers have helped me stay on track with household tasks like these that can unintentionally become a safety hazard. Now that my older children occasionally cook themselves food, they have also adopted this habit from me. Avoiding kitchen fires is always a plus!

Best Gamified Apps for ADHD

Looking for gamified apps to help manage ADHD? These apps use game-like elements to engage users and improve focus, attention, and organization skills. With features like rewards, challenges, and progress tracking, they make managing ADHD a more enjoyable experience.

Whether you’re a child or an adult with ADHD, these apps can provide a helpful tool for staying on track and reaching your goals.

Forest App

The Forest App is a great option if you enjoy gamified productivity apps. There is a free version that will suffice for most people. I LOVE this app! It uses the Pomodoro Method by having you plant a virtual tree at the start of your focused time. Your tree will grow as your timer counts down. The more focused periods you complete, the more trees you will have in your virtual forest.

The BEST part of this app? They plant REAL trees as members accomplish more and grow their virtual forest. Users can use their earned tokens to have real trees planted. I love any opportunity to help our planet, and this is a huge motivator for me to stay productive and know I am helping a great cause!

Habitica

Habitica is another great gamified productivity app with a free version. It would be really fun for kids too!

Users can customize their characters and pets by completing tasks and sticking to their routines. When I found this app, I knew it would be a good idea to try using it for our homeschooling. I will update you later about how we liked it!

Tips and Tricks: Choosing Your Timer and Building Consistency

The hardest part of building habits and staying productive for those of us with ADHD is building consistency. It is an ongoing battle, and we won’t be perfect every day. But every day is a fresh start, and we get better one day at a time, one task at a time, and one good decision at a time.

Experiment But Don’t Overwhelm Yourself

If you are anything like me, you will read an article like this one and then go and download all of the apps and try all of the different timers at once. I have to remind myself to choose ONE to start with and give it my best effort. If I end up not liking it, then I can move on to the next method or tool. This is hard to do, but it is the most effective way to build habits. Don’t overwhelm yourself! 

Set Realistic and Achievable Goals

Don’t start on your productivity journey by trying to schedule every moment of your day. “One degree of change” is an effective way to build habits when you have ADHD. Add ONE new habit at a time. Give yourself time to get that habit down, and then add another. 

In the past, I have tried to start a whole new daily routine at once. Or I try to start too many new hobbies at once. I inevitably fail at keeping up with it, get nothing accomplished, feel like a failure, and then give up. Wanting consistency and constantly failing at it can take a huge toll on our self-esteem.

Set a goal that is realistic and SUSTAINABLE. Don’t set a habit of going for a walk as soon as you wake up if you know you will hate it. You don’t have to be anyone else but yourself, so if you hate early morning walks but love having a cup of coffee and reading or journaling on the couch– do it. Do what makes YOU feel energized and ready for the day- not what you think you “SHOULD” or be doing. We are too hard on ourselves sometimes!

Maybe start with the habit of checking your planner or productivity app every morning. Just checking it is enough to start. Be kind to yourself and celebrate the small victories along the way!

Reward Yourself

Rewards are highly beneficial to ADHD brains. The ADHD brain is deficient in a neurotransmitter called dopamine. When we reward ourselves, our brain gets a dopamine hit. This “feel-good” neurotransmitter is delivered to our brain and makes us feel accomplished.

Set a reward for the end of the day. If you complete the tasks you scheduled for the day, reward yourself with something you enjoy. It may work better to have a reward at the end of the week. Looking forward to the reward could help you stay on track throughout the week. This reward could be a special meal, a trip to a favorite place, time with a friend, a pedicure, or just a relaxing night at home with no obligations reading a good book or binge-watching a show. Get creative!

Don’t Forget to Take Breaks

When you set an alarm for focused time, know that a break comes at the end. Find something you enjoy doing, like having a cup of tea, doing some stretches, walking the dog, etc. It is important to keep moving on breaks, refresh ourselves, and reset. I find it hard to relax ever since I went from full-time working mom to full-time homemaker. I didn’t know how to create routines and systems that worked. It is still a constant effort and I “fail” often. I had to change my mindset, and not view it as failing, but view it as learning.

ADHD Burnout is real and it is not easy to deal with. Avoid getting to the point of burnout by taking breaks and making sure your needs are met so that you can be the most productive person you can be.

Final Thoughts: Embracing the Power of Timers to Increase Productivity and Reduce Overwhelm in ADHD

By incorporating timers into your daily routine, you can accomplish more work in less time while staying focused and on track.

Remember, progress takes time, so be patient with yourself as you integrate timers into your day. No one is perfect every day!

With consistent practice and determination, you’ll soon be accomplishing tasks with greater ease and feeling more in control of your time.