If there's something I know I need to get done that needs to keep precisely to time, body doubling is my go-to tool. I schedule it in when I know I have a task that will benefit from it. Once it's in the diary with someone else, I feel like I can't get out of it, so that helps initiate the task. I did this recently editing a video for a very time-pressured project. There were two videos to do, and so a colleague and I took one each. We had to do it remotely, but once the Teams call started, we both stuck our cameras on and weren't allowed to turn them off until we were both done. Having that accountability there, knowing that someone could see if I was getting distracted and losing track of time helped me so much - and it's still something I use regularly to this day.
Clinical Psychologist, Director of the Integrated Behavioral Medicine Serivce at University of Alabama at Birmingham
Answered 3 months ago
Overwhelm can feel paralyzing and stymie task initiation. This tried and true 3-step protocol has reliably reduced overwhelm and facilitated action for my patients with ADHD: Step 1: Sit down with a notebook, set a timer for 10 minutes, and list out in bullets — without judgement — the things you think you need to do, big or small (e.g., schedule dentist appointment, get broken pipe repaired, check socials, make dinner plans with in-laws, etc.). Then walk away. This alone objectifies tasks and reduces overwhelm—because as Seneca observed—we tend to suffer more in imagination than in reality. Step 2: After a short break, return to your workspace and set another 10-minute timer. In this step, use your list to populate an Eisenhower Matrix: a 4-quadrant system that partitions tasks according to urgency and importance (templates available online). Tasks high in urgency and importance (e.g. repairing a broken pipe) live in Quadrant 1 (“Do”). Important but non-urgent tasks (e.g. dentist appointment) get scheduled in Quadrant 2 (“Schedule”). Urgent but unimportant tasks get outsourced in Quadrant 3 (“Delegate”; e.g. going out to dinner with in-laws instead of cooking). Finally, tasks lacking in urgency and importance move to Quadrant 4 (“Delete”; e.g., checking socials). Aim for no more than 10 items per quadrant. Step 3: Start by picking 1 item from the first "Do" quadrant. If the first step feels too scary - it’s probably too big. Reduce it down to the minimal viable behavior - or the simplest, smallest step in the direction of the goal. For example, if “get broken pipe repaired” feels too big, reduce it to: spend 5 minutes calling 1 plumber. Rinse and repeat. Consider setting a weekly calendar reminder (for the same day, at the same time) to refresh your to do list and Eisenhower matrix, keeping them current and pre-populated. This will facilitate task initiation later because it reduces decision-making fatigue and overwhelm. After a few rounds of practice, you’ll get more efficient and discriminating.
Adults who experience "time blindness" can practice "The Verbal Contract Launch" using body-doubling techniques. The most significant challenge for many neurodivergent individuals is their inability to "initiate" a task; they have difficulty moving from the "knowing" or conceptualization of something to taking action. Having someone act as a body double provides social accountability, requiring individuals to be accountable for their intentions. It also creates a reward system based on social dopamine release, lowering the amount of activation energy necessary for them to begin a difficult task. A recent example of this was with a client who had an enormous backlog of administrative work. To support them in their effort to tackle the backlog, we created a timed co-working script. The client told their partner, "I am going to work on three invoices for 25 minutes. When the timer goes off, I will provide you with an update on my progress." We also had the client use a visual timer with a red display so they could see the time tick down as they worked. The visual representation of time transformed an abstract concept into a tangible, gradually diminishing resource. As a result, the client was able to complete their work and remain focused until the visual cue reached zero, thus avoiding the usual procrastination loop.
Time blindness refers to a difficulty sensing the passage of time, which can make it hard for people with ADHD to get started on tasks or stay on track without external cues. A simple tactic that often helps is "body doubling" - doing the task alongside another person, either in person or virtually. The presence of a partner creates social accountability and provides a rhythmic structure. For example, I once worked with an adult client who struggled to start their weekly financial paperwork. We set up a standing Monday morning "co-working" call with a colleague who also had a boring administrative task. At the top of the hour, they quickly shared their goal for the 30-minute session, set a visible countdown timer, and then muted themselves and kept their cameras on while working. Knowing someone else was working at the same time anchored them to the start point, and seeing the clock tick down helped them stay aware of time passing. At the end, they unmuted, briefly checked in on progress and set a plan for the next session. After a few weeks, the routine became automatic and they were able to initiate the task without procrastination. Visual externalization can also be very helpful. Some people benefit from using a magnetic task board or a digital "kanban" app that shows tasks moving from "To-Do" to "In Progress" to "Done." Each morning, they physically move the next task into the "work now" column, set a timer (15-20 minutes at first), and focus solely on that item. When the timer rings, they re-evaluate whether to continue or to take a short break. This practice builds momentum and trains the brain to recognise the feeling of time passing. The key is to choose prompts that resonate with the individual and are easy to maintain. Some people prefer a smartphone timer that announces time markers aloud; others like working in a shared study space or connecting with a friend over video. Whatever the method, pairing an external cue with a simple check-in ritual can make it much easier to initiate tasks and overcome the "time doesn't exist" feeling often reported by adults with ADHD.
For adults with ADHD and time blindness, one reliable tactic is scripted body-doubling with a visible countdown. I teach clients to schedule a 25-minute co-working block where the first two minutes are spoken out loud. For example, "I'm opening the document now. I'm scrolling to page three." One recent case used a large visual timer placed beside the screen. Task initiation improved because the brain borrowed urgency from the structure. Externalizing time removed the invisible barrier and made starting feel safer.
I'd like to share my experience with a productivity tool. I sat at my laptop with the intention of working. I ended up wasting hours on social media, youtube and all sorts of guilt-inducing digital drugs. This happened many times throughout my life amounting to thousands of wasted hours. It is one of my biggest regrets in life. I wanted a solution. I did in-depth research, read books , searched for tools and experimented with different techniques. Then, I came across Focusmate. The idea was simple: Book an online video call work session. You're matched with someone else who chose the same slot. In the first couple of minutes, you share your goals. You then work independently on your separate tasks while the camera is still on (with the option of sharing your screen). At the end, you share your progress. My first impression was: "meh"... It sounded too simplistic. But then I tried it... And goodness me, what an effect it had! I became more focused, structured, and intentional in my work. It's not perfect but definitely impressive. I have completed thousands of sessions since. Focusmate became an essential part of my life. https://www.focusmate.com?_from=hashem57&fp_sid=sm (Affiliate Link).