You know that moment when you glance at the clock, realize you’re supposed to be somewhere right now, and your stomach drops? That’s life with ADHD.

You meant to leave on time. You really did. But somehow, “five more minutes” turned into fifteen, and now you’re apologizing again.

If this sounds familiar, you’re not alone. Running late is one of the most common—and most frustrating—challenges adults with ADHD face. The good news? It’s not a character flaw. It’s a symptom you can manage with the right strategies.

Why ADHD and Time Don’t Always Mix

People with ADHD experience something called “time blindness.” You don’t feel time passing the way others do. Instead, there’s only “now” and “not now.” That means tasks, transitions, and travel times can easily blur together—until you’re suddenly running out the door, coffee in one hand and one shoe on the other.

Your brain isn’t broken; it’s just wired to live in the moment. That strength can make you creative and spontaneous, but it also makes punctuality difficult without intentional systems in place.

1. Plan Backward, Not Just Forward

Most people estimate time based on ideal conditions—no traffic, no interruptions, no lost keys. But with ADHD, distractions will happen.

Try this: write down what time you need to arrive, then work backward from there. Include time to get ready, grab essentials, and travel. Add 15 to 20 extra minutes as a buffer.

This approach helps you see time as it actually unfolds, not as you wish it would. Keep a short “get out the door” checklist on your phone—shoes, wallet, phone, keys, bag—so you don’t lose minutes on last-minute scavenger hunts.

2. Budget for Distractions

Even the best plan can unravel when you lose track of time scrolling, tidying up, or chasing one last idea. That’s why it helps to plan for distraction instead of trying to eliminate it.

Add “ADHD time” to everything. If it normally takes you 20 minutes to get ready, give yourself 35. If you’re running errands, pad your schedule. And if you arrive early, bring something engaging—a podcast, a book, or a quick task—so early doesn’t feel like wasted time.

3. Use Multiple Alarms and Label Them

One alarm isn’t enough for most ADHD minds. Set a sequence of reminders that cue each step of your transition: “Start getting ready,” “Leave in 15 minutes,” “It’s time to go.” Labeling alarms helps your brain process what to do, not just that time is passing.

Apps like Google Calendar, Tiimo, or Alarmy can automate these cues and help train your sense of time over time.

4. Talk Yourself Through Transitions

Many people with ADHD lose track of what they’re doing as they switch tasks. Verbal cues can help keep your mind anchored.

Try saying things like: “I’m heading to the car now,” or “I’m driving to my appointment, not checking email.” Speaking your plan out loud (or quietly to yourself) strengthens working memory and keeps distractions from taking over. Sticky notes on mirrors, doors, or dashboards can serve as visual reminders when your focus slips.

5. Set Up a “Launch Pad”

Late starts often begin with lost items—keys, bags, phones, or that one missing shoe. Create a small area near your door where everything essential stays. When you come home, drop your keys, wallet, and phone there immediately.

Before bed, prepare what you’ll need for the next day: bags packed, clothes ready, coffee prepped. A few minutes of prep each night saves you the morning scramble.

Reclaiming Time and Calm

Running late doesn’t mean you’re lazy, careless, or disrespectful. It means your brain processes time differently—and that’s okay. With a few simple systems and some self-compassion, you can rewrite the pattern.

Try this mindset shift: you’re not “bad at time.” You’re learning how to manage energy, focus, and transitions in a way that works for you. Start small. Plan backward. Pad your time. Set alarms. Build a launch pad. Each step brings you closer to a calmer, on-time version of yourself.

Your FastBraiin isn’t slow—it just needs a better rhythm.