Working out how long things really take

Many people find that tasks take longer than they expected, and a day planned around guesses falls apart by lunchtime. That can feel frustrating. Getting a clearer picture of how long things really take can make planning kinder and more realistic.

Time a few everyday tasks

For a week, use a phone timer on a few things you do often, such as getting ready, the weekly shop or answering emails. Write the times down. You may be surprised, in either direction.

Add a buffer

Once you have a rough time, add some extra for the unexpected, such as finding your keys or a slow queue. You could try adding a little extra time, or even half as much again, depending on the task. There is no single amount that works for everyone, so adjust the buffer as you learn what suits your routine.

Plan with real numbers

• Block tasks in your calendar using your real times, not your hopeful ones.
• Leave gaps between appointments for travel and switching tasks.
• Plan fewer things than you think you can do, and add more if you have time.

Make time visible

A visual timer, a clock in each room or a countdown on your phone can make time easier to notice while you are busy.

An example

Leon always thinks the food shop takes 30 minutes. He times it and it takes 70, including travel. Now he blocks 90 minutes for it, and his Saturday afternoons no longer feel rushed.

Further help and useful resources

For a work or study angle, the National Careers Service's Develop your soft skills page includes organising your schedule with a timetable and managing your workload. It is general careers guidance, not an ADHD-specific technique or a test of how productive you should be. You could use a timetable to record your own estimates and leave room for breaks. The link is in Sources & references below.