ADHD and Time Blocking: Neuropsychologist explains what really works

Summary

In this video, a neuropsychologist presents a unique time-blocking method tailored for neurodivergent individuals, particularly those with ADHD. The approach emphasizes flexibility, using techniques like containers and boundaries, batching tasks, compensating for time blindness, and creating non-negotiables. With a focus on reducing friction and optimizing energy, the method incorporates accountability, back planning, and quarterly time audits. The video also explores the importance of follow-through, habit stacking, and rewards to turn plans into tangible results. It offers practical strategies for high-achieving women to build sustainable systems for productivity, ultimately creating a life that balances work, personal goals, and self-care.

Takeaways

• 😀 ADHD brains need time-blocking methods that reduce friction and meet their brain's needs instead of trying to fit a square peg into a round hole.
• 😀 The 37 Time Blocking method helps compartmentalize your day into 'containers'—morning, work, and evening blocks—to anchor essential aspects of your life.
• 😀 Batching similar tasks together minimizes context-switching fatigue and boosts productivity by reducing mental reorientation time.
• 😀 Time blindness, a common challenge for neurodivergent people, can be mitigated by adding buffer blocks and conducting frequent time audits.
• 😀 Non-negotiables like appointments, meetings, and weekly routines should be locked into your schedule before other tasks to ensure they don't get neglected.
• 😀 Using a hybrid planning system with a digital calendar for non-negotiables and a paper planner for time-blocking and brainstorming creates a more effective time-management system.
• 😀 Color coding is helpful but should be kept simple, using two colors—one for personal tasks and one for work—to avoid overwhelm.
• 😀 A running to-do list in one centralized location (like Notion) makes it easier to stay organized and avoid scattered notes in multiple places.
• 😀 Consistent follow-through is essential for time blocking success. External accountability, back-planning, and rewards are critical techniques for staying on track.
• 😀 Developing habits such as a daily capture routine, wind-down work routine, and weekly review with timers will keep your time-blocking system alive and functioning.

Q & A

Why do traditional time-blocking methods often fail for people with ADHD or neurodivergence?

Traditional time-blocking systems tend to overlook the unique cognitive needs of ADHD or neurodivergent brains, leading to friction and difficulty following through. These methods are not designed to accommodate challenges like time blindness, hyperfocus, or task switching, which are common in ADHD.

What is the 'Neurospicy Time Blocking Method' and how does it differ from traditional methods?

The Neurospicy Time Blocking Method tailors time-blocking to fit the neurodivergent brain, focusing on reducing friction and aligning with how the brain naturally functions. Unlike traditional methods, it incorporates flexible techniques like compartmentalization, batching tasks, and adding buffers to account for time blindness.

Can you explain the '37 Time-Blocking Method' and how it helps neurospicy brains?

The '37 Time-Blocking Method' involves creating clear start and stop points for your day, broken into three main blocks: morning, work, and evening. This system reduces task switching, prevents burnout, and ensures that crucial areas like personal time and family are protected while providing structure for work tasks.

What is 'batching,' and why is it particularly helpful for neurospicy individuals?

Batching involves grouping similar tasks together to reduce context-switching, which helps avoid mental exhaustion. For neurospicy individuals, this technique makes use of hyperfocus by minimizing the need for constant task-switching and helps overcome initiation challenges.

What is time blindness, and how can it impact time management?

Time blindness refers to the difficulty in perceiving the passage of time and estimating how long tasks will take. It is common in ADHD and neurodivergence, leading to poor punctuality, planning, and task completion. To combat this, compensatory strategies like adding buffer times and conducting frequent time audits are recommended.

How can adding buffers help with time blindness?

Adding buffers provides extra time between tasks to accommodate delays or unanticipated events. By including buffer blocks (like 30-minute windows), it allows for flexibility and ensures that the day's schedule isn't derailed by time blindness or unforeseen interruptions.

What are non-negotiables, and why should they be prioritized in time-blocking?

Non-negotiables are tasks that must be completed, such as appointments, meetings, or essential weekly routines. These should be prioritized in time-blocking because they provide structure and ensure that crucial commitments are met before adding other tasks or to-dos.

Why is hybrid planning recommended for neurospicy individuals?

Hybrid planning, using a digital calendar for non-negotiables and a paper planner for day-to-day tasks, helps reduce cognitive overload. Writing tasks down by hand improves memory retention and implementation, while a digital calendar ensures that key events are always visible and tracked.

What is the role of accountability in follow-through for neurospicy individuals?

Accountability plays a key role in follow-through by creating external check-ins that drive internal action. Knowing someone will check in on your progress boosts motivation and commitment, making it easier to follow through with your time-blocked tasks.

How does back planning help with time-blocking and productivity?

Back planning involves reviewing what was actually accomplished at the end of the day and comparing it with the planned time blocks. This process helps identify discrepancies in time estimation, reveals overcommitment, and provides valuable data for future adjustments to time-blocking and task scheduling.