This is an extremely common question in ADHD. It’s likely because you are relying on an internal clock that isn't giving you accurate data. You aren't "lazy", your brain is simply wired differently.

In therapy, we move away from "trying harder" and toward "trying differently" by using external cues to anchor you in the present moment.

Time blindness is the chronic difficulty perceiving, estimating, and mapping the passage of time.

For those with ADHD, time isn't a steady stream; it’s often felt as either "now" or "not now." This isn't a lack of discipline or willpower, it’s a neurological difference in how the brain’s executive functions process temporal information, making it incredibly hard to stay on schedule or plan for the future

Research suggests that ADHD involves differences in the brain's reward system and dopamine levels, which directly impact time perception.

When you are hyperfocused, time seems to vanish but when a task is under-stimulating, time feels like it's dragging. This "inconsistency" is why traditional clocks often don't provide the same "internal tick" for ADHD brains as they do for others.

Recognising the signs is the first step toward self-compassion. Common symptoms include:

• Chronic lateness (despite your best intentions!)

• "Time stretching": Underestimating or overestimating how long a shower, task or commute actually takes.

• Hyperfocus blackouts: Losing hours to a task without realising any time has passed.

• Missed deadlines: Feeling shocked when a due date suddenly arrives.

• Analysis paralysis: Feeling unable to start a task because you can't "see" how long it will take.

Absolutely!

While your brain may always perceive time differently, you can master the systems that manage it for you. With the right therapeutic support, the goal isn't to become "neurotypical"—it’s to build a life where you feel in control, confident and capable of showing up for the things that matter most.

Time blindness is exhausting for people with ADHD. It leads to a cycle of adhd shame, where you feel like you're constantly letting people down.

This can cause friction in relationships when partners feel "unimportant" due to your lateness, or cause "workplace anxiety" as you rush to meet deadlines at the last second.

It’s not just about being late; it’s about the constant stress of feeling "behind" in life.

Therapy provides a safe, non-judgemental space to build a "scaffolding" for your day. Instead of generic planners that don't work or trying to fit you into a system that doesn’t work for you, we develop:

• Externalised Time: Using visual timers and tactile cues.

• Buffer Building: Learning to add "honest time" to your estimates.

• Routine Design: Creating low-friction habits that don't require heavy cognitive lifting.

• Self-Compassion: Healing the shame associated with past "failures."

Because therapy only works if its tailored to fit you (not the other way around!).

After an ADHD diagnosis, it can be helpful to learn about ADHD, explore treatment options, and develop practical strategies for managing organisation, overwhelm, procrastination, and emotional regulation. Many adults find ADHD therapy helpful in bridging the gap between diagnosis and day-to-day management.

Yes. Although I am based in Sydney, I provide online ADHD therapy for adults throughout the UK and internationally. Online sessions allow you to access specialist ADHD support regardless of your location.

No. Some clients come to therapy after receiving an ADHD diagnosis, while others seek support because they identify with ADHD-related difficulties and are considering assessment. A formal diagnosis is not required to begin exploring strategies that may help you.

All sessions are delivered online. This allows me to provide ADHD therapy and ADHD coaching to adults across the UK and internationally, while offering the flexibility and convenience of attending sessions from home.

I work with adults (18+) with ADHD, including those who are newly diagnosed, awaiting assessment, exploring a possible diagnosis, or just looking for support with procrastination, overwhelm, emotional regulation, executive functioning, and ADHD self-management.

I support clients worldwide (excluding USA/can)

I am a UK-accredited therapist, physically based in Sydney, Australia but supporting clients in the UK and worldwide* via remote therapy.

*excluding us/can

Yes. While many of my clients are based in the UK, I also provide online ADHD therapy and ADHD coaching to adults internationally.

Yes. I provide online ADHD therapy for adults throughout the UK, including London, Manchester, Birmingham, Bristol, Leeds, Edinburgh, Glasgow and surrounding areas. Online sessions allow you to access specialist ADHD support regardless of where you live.