How ADHD Warps Your Perception of Time: Why “5 Minutes” Feels Like a Blink or an Eternity

The other day, my son was sitting at the table, deep in concentration, practising his multiplication. I had given him a five-minute heads-up before bedtime. “Five more minutes!” I chirped. He nodded, barely glancing up, his pencil moving furiously across the page.

Ten minutes later, I reminded him again.

His head snapped up. “But you just said five minutes!”

I sighed, smiling. It was one of those moments—I knew his brain had completely lost track of time. If he were waiting for something he wasn’t excited about, like brushing his teeth, five minutes would have felt like an endless stretch. But because he was engaged, time had disappeared.

This is time blindness—a common experience for kids (and adults!) with ADHD. Their brains process time differently, making it hard to sense its passage like most people do.

The ADHD Time Warp: Now vs. Not Now

For kids with ADHD, time isn’t measured in minutes—it’s divided into two categories:

NOW (what’s happening at this moment)

NOT NOW (everything else, no matter how soon or far away)

This is why:

They get lost in activities they enjoy and don’t realise how much time has passed.

They struggle to estimate how long things will take (getting dressed might take forever).

They often overestimate how much time they have before a deadline and underestimate how long a task will take.

And this leads to… frustration. Frustration for them when they feel constantly rushed, and frustration for us when they aren’t moving fast enough.

But the solution isn’t yelling, “Hurry up!” (which rarely works) or expecting them to suddenly develop an internal clock. It’s about helping them see time differently.

Making Time Feel Real

Instead of just saying, “Ten more minutes,” try these simple strategies:

Make time visible – Use timers, countdown clocks, or hourglasses. Watching sand fall or a digital countdown helps them grasp time realistically.

Tie time to something they feel – Instead of “We leave in 10 minutes,” say “After two songs” or “When you finish colouring this section.” This anchors time to an experience.

Use movement-based transitions – Kids with ADHD respond well to movement. Instead of saying, “Get ready,” try, “Let’s race to see who can get their shoes on first!” or “Can you hop to the bathroom before the timer beeps?”

Break tasks into smaller chunks – “Do your homework” feels overwhelming, but “Finish two math problems before the timer rings” feels achievable.

Working With ADHD, Not Against It

Time blindness isn’t laziness. It’s not intentional defiance. It’s just the way their brain processes time. The goal isn’t to force them into rigid schedules—it’s to help them navigate time in a way that works for them.

Next time your child seems lost in the ADHD time warp, remember: It’s not about teaching them to “feel” time—it’s about giving them tools to see it.

Have you noticed this with your child? What’s your best trick for helping them manage time? Share below! Book a 1:1 consultation with me here: https://topmate.io/namita_das11 if you need personalised strategies. Let’s make time work for your child, not against them!

Subscribe

Recommended Products for Time Perception & Management

Haiphisi Visual Timer for Kids – A 60-minute visual countdown timer with a stop button, great for helping children stay on track with tasks like writing, math, or painting. NGTeco Visual Timer – Designed for kids with ADHD, this 60-minute countdown timer provides a visual cue for better time management, making transitions between activities easier. UniKart Digital Magnetic Timer – A compact and magnetic digital timer that sets structured time blocks for activities like homework or creative projects.

These timers can help children understand and manage time better, reducing frustration and improving focus during tasks. I would love to hear if you use time management tools with your child. Comment below!