Enhancing Personal Time Perception in the Face of Executive Dysfunction
Time management can be a challenge for many, but for those living with executive dysfunction, it can feel particularly daunting. This condition affects the ability to plan, organize, remember, and act in the moment, making internal time awareness difficult.
Fortunately, there are strategies and tools that can help.
One such strategy is the use of calendar apps to plan one's day in advance and set auto-reminders. Technology can also fill in gaps when the brain is on pause, making the invisible visible by marking deadlines in bold, setting up notification banners, or turning recurring chores into alerts.
Visual timers can be particularly helpful as they make it easier to "feel" time passing. Consistent routines, like following a set of train tracks, can provide a path to follow even when one is tired or distracted. Anchoring one's day with "time cues" such as a favourite song, meal times, or reminders can help build internal time sense.
Using technology to set up reminders, block distractions, and check the calendar at a glance can support better time awareness. Focus apps can limit screen time or keep one on a single task, helping to stay on track.
Practicing mindful time estimation by guessing how long a task will take and comparing it to the actual time can help improve one's ability to "feel" how long something takes. Task boards like Trello can be used to lay out what needs to get done and move tasks as they are finished.
Establishing external time aids like timers, alarms, sticky notes, and apps can help manage time when internal time awareness is impaired. The organization "ADDA" (Attention Deficit Disorder Association) offers support for women affected by executive dysfunction, including resources and community assistance.
Each new habit one sets is a small promise to oneself: "I can do this, one moment at a time." Remember, living with executive dysfunction can make time slippery, but progress is possible with these strategies.
Lack of internal time awareness makes work, school, and even relaxing tougher than they need to be. But with the right tools and a supportive community, it's possible to take control of your time and live a more organized, productive life.
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