Now—Not Now. What does this mean, how does it affect life with ADHD, and what helps to create an interface with the neurotypical world?
ADHD (Attention-Deficit/Hyperactivity Disorder) involves unique ways of perceiving and interacting with time, often described by researchers, clinicians, and individuals with ADHD as a “now vs. not now” framework. Here’s a breakdown of what this means and its relationship with time perception in ADHD:
The “Now vs. Not Now” Framework
- Binary Time Perception:
o People with ADHD often perceive time in a binary manner: events or tasks are either happening right now (“now”) or they aren’t (“not now”). This oversimplification of time can make prioritizing or preparing for future tasks or events challenging. - Living in the Moment:
o ADHD brains often focus intensely on the present moment, especially when something is engaging, stimulating, or urgent. Conversely, tasks or events that are not immediate may feel abstract, disconnected, or less pressing, regardless of their importance. - Temporal Blindness:
o Individuals with ADHD may experience difficulty visualizing or anticipating the future. This can lead to challenges with planning, procrastination, and underestimating how long tasks will take.
How ADHD Impacts Time Perception - Time Myopia:
o ADHD is sometimes described as a form of “time myopia,” where individuals struggle to see far into the future. Immediate rewards or consequences are much more motivating than distant ones. - Difficulty Estimating Time:
o People with ADHD often misjudge the passage of time, leading to under- or overestimating how long things will take (e.g., spending hours on a single task or thinking they can finish something in a few minutes when it takes much longer). - Delayed Gratification:
o ADHD brains struggle with delayed gratification, making long-term goals or benefits harder to pursue without immediate reinforcement. - The Role of Hyperfocus:
o In hyperfocus states, people with ADHD can lose all sense of time, becoming completely absorbed in a task to the point of forgetting other commitments.
Challenges Stemming from “Now vs. Not Now” Thinking - Task Initiation:
o Starting tasks that aren’t urgent (“not now”) can feel overwhelming or impossible without an immediate deadline or external pressure. - Procrastination and Urgency:
o Procrastination often results because tasks in the “not now” category don’t feel real or compelling until they become urgent enough to shift into the “now” category. - Difficulty Planning:
o Breaking down tasks into steps for future action can feel abstract or unnecessary, leading to missed deadlines or last-minute rushes.
Strategies to Manage Time in ADHD - Externalizing Time:
o Tools like clocks, timers, or visual schedules can help make time more tangible and visible. - Immediate Rewards:
o Creating immediate, short-term rewards for completing “not now” tasks can help bridge the motivational gap. - Chunking Time:
o Breaking tasks into smaller, time-bound chunks can help make them feel more manageable and bring them into the “now.” - Deadlines and Alarms:
o Artificial deadlines or alarms create a sense of urgency that can help tasks feel more immediate. - Mindfulness Practices:
o Learning to stay grounded in the moment while still maintaining awareness of future commitments can help balance the “now” vs. “not now” mindset. - Accountability:
o Working with a coach, therapist, or supportive partner can help provide structure and external prompts to stay on track.
The Science Behind It
ADHD-related time perception challenges are linked to:
• Executive Dysfunction: The prefrontal cortex, which governs planning, prioritization, and time management, often functions differently in ADHD brains.
• Dopamine Dysregulation: Dopamine is a key neurotransmitter involved in motivation and reward. In ADHD, dopamine signalling can make distant rewards feel less compelling compared to immediate ones.
• Working Memory Limitations: Difficulty holding future goals in mind can make planning and prioritization more challenging.
