ADHD Time Blindness Worksheet for Couples

Understanding and navigating time perception challenges together

What Is Time Blindness?

Time blindness is a common ADHD symptom where someone has difficulty perceiving, tracking, and managing time. It's not about being lazy or irresponsible—it's a neurological difference in how the brain processes time.

How time blindness shows up:

  • Difficulty estimating how long tasks will take
  • Losing track of time easily ("I thought it had only been 10 minutes, not an hour")
  • Chronic lateness despite best intentions
  • Hyperfocus causing complete time unawareness
  • Trouble feeling the passage of time
  • Last-minute rushing because deadlines "sneak up"
  • Difficulty maintaining schedules and routines

Important to know: Time blindness affects approximately 80-90% of people with ADHD. It's not a choice—it's how the ADHD brain processes temporal information differently.

Part 1: Time Blindness Assessment

Partner A

Rate how often these statements apply to you (1 = Rarely, 5 = Very Often)

Statement 1 2 3 4 5
I underestimate how long tasks will take
I lose track of time when focused on something
I'm frequently late despite trying to be on time
Deadlines seem to "sneak up" on me
I struggle to keep track of appointments
I say "I'll be ready in 5 minutes" but it takes much longer
I feel like time passes differently for me than others
I have trouble maintaining consistent routines
I start tasks without considering how long they'll take
Looking at a clock doesn't help me feel how much time has passed
Partner B

Rate how often these statements apply to you (1 = Rarely, 5 = Very Often)

Statement 1 2 3 4 5
I underestimate how long tasks will take
I lose track of time when focused on something
I'm frequently late despite trying to be on time
Deadlines seem to "sneak up" on me
I struggle to keep track of appointments
I say "I'll be ready in 5 minutes" but it takes much longer
I feel like time passes differently for me than others
I have trouble maintaining consistent routines
I start tasks without considering how long they'll take
Looking at a clock doesn't help me feel how much time has passed

Part 2: How Time Blindness Affects Your Relationship

Understanding how time blindness shows up in your specific relationship is the first step to addressing it together.

Check all that apply to your relationship:

How time blindness specifically affects us:

The emotions it brings up:

Partner with time blindness feels:

Partner without time blindness (or less) feels:

Part 3: Building Time Awareness

One key strategy for managing time blindness is learning how long tasks actually take versus how long you think they take.

Important: People with ADHD typically underestimate task duration by 40-50%. This isn't laziness—it's a neurological difference in temporal processing.

Daily Task Time Tracker

Track these tasks for one week to understand your actual vs. estimated time.

Task
Estimated Time
Actual Time
Difference
Tip: Once you track tasks for a week, use the ACTUAL time (not your estimate) when planning future activities. Add 25% buffer time for unexpected delays.

Regular "time check-ins" help build time awareness without feeling controlling.

Our Time Check-In Agreement:

The partner with time blindness agrees to:

The partner without time blindness agrees to:

Our specific time check-in phrases:

Instead of "Hurry up!" or "Are you almost ready?", we'll use:

Part 4: Practical Strategies for Managing Time Blindness

⏰ Multiple Alarms

Set a series of alarms, not just one:

  • 60 minutes before leaving
  • 30 minutes before
  • 15 minutes before
  • 5 minutes before

Label each alarm with what to do: "Start getting ready", "Check you have keys/wallet"

📱 Visual Timers

Use Time Timer app or physical visual timer that shows time "disappearing"

Much more effective than regular clocks for ADHD brains

📅 Time Blocking

Schedule blocks of time, not just appointments:

  • Getting ready time
  • Travel time
  • Transition time
  • Buffer time

🔔 Smart Home Integration

Use Alexa, Google Home, or Siri for:

  • "Set timer for 20 minutes"
  • "Remind me at 5pm to..."
  • Verbal time checks

🎯 Backwards Planning

Start with arrival time and work backwards:

  • Need to arrive: 2pm
  • Travel time: 30 min
  • Leave house: 1:30pm
  • Start getting ready: 1:00pm

Then add 15-25% buffer time to each stage

👥 Body Doubling

Get ready together or near each other. The presence of another person helps with time awareness and transitions.

🗓️ Shared Calendar

One calendar system with:

  • Automatic notifications
  • Color coding
  • Prep time built in
  • Both partners can add/edit

⌚ Wearable Reminders

Apple Watch, Fitbit, or other wearables that buzz on your wrist for reminders. Harder to miss than phone notifications.

📍 Launch Pad System

Everything needed for leaving the house in one spot by the door:

  • Keys, wallet, phone
  • Bags packed night before
  • Shoes ready

Which strategies will we try?

Choose 2-3 to start (don't overwhelm yourself with too many at once):

Part 5: Communication About Time

❌ Unhelpful Patterns to Avoid:

Don't say:

  • "You're always late!" (Creates shame, doesn't solve problem)
  • "Just try harder!" (Doesn't address neurological difference)
  • "Why can't you just...?" (Implies choice/laziness)
  • "You don't care about my time." (Attributes malicious intent)
  • "Remember when you were 2 hours late to...?" (Uses past as weapon)

✅ Helpful Communication Patterns:

DO say:

  • "This event is really important to me. How can we set up systems so we're on time?"
  • "I notice you're hyperfocused. Just letting you know it's 3:45 and we leave at 4:00."
  • "Would it help if I set some backup alarms?"
  • "I know time blindness is real. Let's problem-solve together."
  • "When we're late, I feel anxious. Can we work on this?"

Our Communication Agreement:

When discussing time issues, we will:

Phrases we'll use when time conflicts arise:

Partner with time blindness:

Partner without time blindness:

Part 6: Our Couple's Time Management Plan

Morning Routine Plan

Target wake-up time:

Partner A:

Partner B:

Morning tasks and time allocation:

Alarms we'll set:

Leaving the House Protocol

For events starting at [time], we need to:

  • ☐ Start getting ready:
  • ☐ Be fully dressed/ready by:
  • ☐ Check we have everything:
  • ☐ Leave the house:
  • ☐ Arrive (with buffer):

Evening/Bedtime Routine

Target bedtime:

Partner A:

Partner B:

Evening prep for next day:

Wind-down alarm:

(Set alarm for 30-60 min before target bedtime)

Weekly Planning Session

When will we review the week ahead?

Day:

Time:

What we'll review:

Part 7: Repair and Adjustment

Remember: Time blindness will cause setbacks. Perfect time management isn't the goal—having systems for repair and improvement is.

Our Repair Protocol:

Immediately after being late/missing something:

  1. Acknowledge impact (even if unintentional)
  2. Apologize if others were affected
  3. Don't spiral into shame or defensiveness
  4. Table the discussion for later if emotions are high

Within 24-48 hours, discuss:

  • What went wrong with the system?
  • What was different about this situation?
  • What adjustment would help?
  • How can we do better next time?

Questions for Problem-Solving (not blaming):

Celebrating Progress:

Time management success to celebrate (check when they happen):

Worksheet created by Sagebrush Counseling © 2026

Important Disclaimer: This worksheet is designed as a therapeutic tool to be used collaboratively in therapy sessions and at home between sessions. It is not intended to be a substitute for professional couples therapy or individual therapy. This worksheet does not constitute medical or mental health advice, diagnosis, or treatment. Use of this worksheet is at your own risk, and Sagebrush Counseling makes no warranties regarding its completeness, accuracy, or suitability for any particular purpose.

Professional Support Recommended: If you are experiencing significant relationship distress, mental health concerns, or emotional difficulties, please seek professional help from a licensed mental health provider. This worksheet is meant to supplement, not replace, professional therapeutic intervention.

Crisis Resources: If you or your partner are experiencing a mental health crisis, please call 988 (Suicide and Crisis Lifeline) or 1-888-568-1112 (Maine Crisis Line) immediately, or go to your nearest emergency room.

Previous

Alexithymia Worksheet