Time management problems and procrastination are common among high school students, but they can be especially challenging for those with ADHD. This article explains why these difficulties arise and shares strategies for staying on schedule.
• ADHD and Time Perception: Teens with ADHD often have a distorted sense of time, underestimating how long tasks take.
• Impulsivity and Distraction: Frequent diversions—from social media to daydreaming—pull attention away from tasks.
• Lack of Structure: Without deadlines or reminders, tasks can be easily postponed until the last minute.
1. Time-Blocking: ◦ Assign specific blocks of time to tasks (e.g., 4:00–4:30 PM: math homework). ◦ Keep blocks short (25–30 minutes) to match attention spans, then take a brief break.
2. Prioritize Tasks: ◦ Rank tasks in order of importance and urgency. ◦ Tackle high-priority items first, so you don’t leave them until the last minute.
3. Set Micro-Deadlines: ◦ If an essay is due in a week, set mini-deadlines for each part (outline, draft, revision). ◦ Celebrate small wins to stay motivated.
4. Limit Distractions: ◦ Turn off or silence unnecessary notifications. ◦ Use website blockers or productivity apps if you find yourself drawn to social media.
Mastering time management is a learning process—especially for teens with ADHD. By using time-blocking, prioritizing tasks, setting micro-deadlines, and limiting distractions, students can create a more structured environment and reduce the stress of last-minute work.
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