If you’ve ever looked at your planner and thought, “I just updated this, how is the day already over?” — you’re not alone.
Whether you’re a nurse, doctor, therapist, or medical assistant, healthcare is fast-paced. Add ADHD into the mix, and managing time can feel like chasing a tornado with a sticky note.
Here’s the thing: ADHD and time management don’t naturally go hand-in-hand. But with the right strategies—ones that actually make sense for your brain—you can take back control of your time without burning out.
Let’s break this down together.
Why Time Feels Slippery When You Have ADHD
First, take a breath. It’s not that you’re bad at managing time. Your brain just experiences it differently.
We call this time blindness—the feeling that time disappears or speeds up without you noticing. In healthcare, this might look like:
- Running late on charting
- Forgetting a meeting
- Overcommitting your time
- Losing track of shift transitions
You’re not lazy or disorganized. You just need tools that work with your brain—not against it.
Micro-Routines Over Massive Schedules
If you’ve tried color-coded planners or intense scheduling and given up by day two, that’s okay. Most systems weren’t built for ADHD.
Instead, start with micro-routines—small, repeatable steps that build structure without pressure.
Try this:
- Do your charting in 10-minute sprints
- Prep notes for two patients at a time
- Start each shift by asking: “What’s one thing I need to accomplish today?”
Focus on small wins. When they stack up, they create big momentum.
Need help figuring out your ideal routine? Our 1 on 1 coaching sessions are designed just for this.
Externalize Everything (Your Brain Will Thank You)
Trying to store everything in your head is a recipe for overwhelm. The more you can get out of your brain and into a system, the better.
Use tools like:
- A dry erase board at your workstation
- A voice memo app on your phone
- A “brain dump” checklist before or after your shift
An experienced ADHD coach can help you build external systems that are tailored to your job and personality.
Prioritize When Everything Feels Urgent
With ADHD, everything can feel equally important—until you end up doing none of it. The fix? Start small and keep it simple.
Here’s a go-to method:
- Choose one anchor task each day
- Label everything else “if time allows”
- Celebrate that one thing when you get it done
Need support in building these habits? Executive function coaching is great for learning how to prioritize and follow through.
Time Blindness Hacks That Actually Work
Losing track of time happens. But there are tools that can make a big difference.
Try:
- Visual timers like Time Timer
- Alarms every 30 or 60 minutes to prompt check-ins
- “End of task” reminders (like “wrap up notes now”)
These aren’t crutches. They’re tools that help you manage ADHD in real-time.
For support in building time-awareness routines, individual coaching is a great place to start.
You Don’t Have to Do This Alone
Managing ADHD in a high-demand profession doesn’t have to be a solo mission. One of the best ways to manage ADHD is with a support network that understands your brain and your job.
Here are some of the ways we support professionals like you:
- Group coaching for accountability and shared experience
- Children & family ADHD coaching if you’re also juggling parenting
- Social skills programs to help with workplace communication
- Study support for teens if you’ve got a neurodivergent child at home too
If you’re in or near Lombard, IL, you can also visit us here and connect with someone in person.
Action Step: Try Just One Today
Which of these feels doable right now?
- A 10-minute timer to keep track of charting
- A single anchor task for your next shift
- A voice memo during a busy round
Pick one. Try it. Notice what happens.
If you want a coach to walk with you as you build systems that fit your brain, we’re here to help.
Final Reminder: You’re Not Broken. You’re Just Wired Differently.
And that wiring? It can be a strength with the right tools and support. Whether it’s ADHD coaching, group support, or 1 on 1 coaching, you don’t have to figure it all out alone.
Let’s build something that works for you.
