Time Is on Our Side: Time Management Strategies

At the I Am Able Foundation, we know that we all learn and live differently. Time can be one of our greatest challenges and, with the right tools, one of our strongest allies. Whether you're a student racing to finish homework, a parent juggling work and family responsibilities, or a professional navigating a busy day. Time management is not one-size-fits-all. And for our neurodiverse community, the typical strategies might not quite fit.

The good news? There are many ways to think about time. With the right support and strategies, you can create a system that works for you or your loved ones. Here are a few simple, powerful techniques that have helped the families, students, and adults we’ve worked with over the years.

1. Visualize Time

For many neurodiverse learners, time feels invisible and abstract. Using visuals can help make time concrete.

Try a visual timer (like a Time Timer) that shows time passing in red or color blocks.
Use a color-coded calendar—red for urgent tasks, blue for downtime, green for movement or breaks.
For kids, create a daily routine chart with pictures and check-off boxes which can build confidence and predictability.
For teens and adults, try digital calendars with color coding and assigning different categories (school, work, self-care) their own color can create clarity and calm.

2. Chunk It Down: Break Big Tasks Into Smaller Pieces

Executive function challenges can make long-term planning and multi-step tasks overwhelming. A simple assignment like “clean your room” can feel like climbing a mountain (overwhelming) unless you break it into steps.

How to chunk effectively:

Turn assignments into checklists:
✅ Pick up clothes
✅ Put books on shelf
✅ Throw out trash
✅ Make bed
✅ Vacuum
Use sticky notes or whiteboards to track progress. Kids love physically removing tasks. It creates momentum!
For adults, divide big work projects into “doable now” tasks instead of “plan presentation,” start with “outline main points” or “find last year’s slides.”
Use tools like Trello, Notion, or even paper task charts to visually group tasks by priority and time.

3. Use Timers for Focus and Freedom

Timers help us build a healthy relationship with focus and breaks. Instead of trying to work endlessly (which often backfires), try working in bursts with built-in breaks. This mirrors how many neurodiverse brains naturally function.

Ideas to implement:

The Pomodoro Technique: 25 minutes of focused work, then a 5-minute break. After four cycles, take a 15–30-minute break.
For children or those with shorter attention spans, customize the timing like maybe 10 minutes on-task, 3 minutes off. The goal is consistency, not perfection.
Use apps like Focus Keeper to gamify focus time.
Set "fun timers" for breaks too by using music, stretch breaks, dance, or movement to re-energize without losing track of time.

4. Designate a "Landing Zone": Create Structure for Success

Many neurodiverse people struggle with organization and transitions such as keys get lost, homework disappears, and mornings become chaotic. A “landing zone” is a specific place where essential items live, making mornings and evenings much smoother.

Ideas to try:

Use a bin, basket, or hook system by the front door labeled with names or pictures: “Backpack,” “Lunch,” “Shoes.”
For adults, create a “command center”: a tray for your phone, keys, planner, and charger. Knowing where your items are saves time and stress.
Keep a whiteboard by the landing zone with a checklist: “Do I have everything?” or “What’s due today?”
Teach kids to prepare the night before such as pack backpacks, lay out clothes, and charge devices to reduce decision fatigue in the morning.

5. Celebrate Every Win—Even the Small Ones

Neurodiverse individuals often receive more correction than praise. Over time, this chips away at self-esteem. By flipping the script and celebrating effort and progress, we build motivation and confidence. Adults and children need reminders to recognize their accomplishments and celebrate.

6. Build in Recovery Time: Protect Your Energy

After school, work, or social interaction, many neurodiverse individuals need extra time to regulate, recharge, or reset. This is not laziness, it’s the brain asking for rest.

Make it part of your schedule:

Add “quiet time” or “movement breaks” into daily routines. A walk, swinging, drawing, or cuddling with a pet can work wonders.
Use noise-canceling headphones, dim lighting, or weighted blankets to create a sensory-friendly reset space.
For adults, add transition buffers between meetings or errands. This is a great time to regroup mentally or physically.
Avoid overscheduling. Instead of planning every moment, build in space for the unexpected or emotional needs of the day.

7. Work With Your Brain, Not Against It

At the heart of time management is this truth: you don’t need to fix yourself, you need to understand yourself. Your brain has its own rhythms, and the more you learn about them, the better you can design your day.

Here’s what that looks like:

Notice when you focus best: is it first thing in the morning? Late at night? Plan high-effort tasks during peak times.
If you hyperfocus, set a timer to check in: “Do I need a break?” “Have I eaten?”
Build in body-based strategies: chew gum to stay alert, stretch during work, walk while brainstorming.
Use self-talk and scripting to stay motivated: “I don’t have to do it perfectly, I just have to start.”

You don’t have to do things the “normal” way. You have to do them your way—and that’s more than enough.

Final Thoughts

Time doesn’t have to be a source of stress. With structure, visual tools, and self-understanding, it can become a source of strength.

At the I Am Able Foundation, we believe in honoring the unique ways each brain works. Time management isn’t about controlling time, it’s about empowering people. When we build systems that support rather than shame, we create space for growth, joy, and success.

Let’s keep sharing strategies and stories. Together, we’re building a world where every learner, worker, and parent knows: You are not alone.

You are Able. We are Able. I Am Able.