Blog

Time Blocking for Students with ADHD, Anxiety, and Busy Schedules: A Guide to Seeing Your Time


Screenshot 2024 10 10 at 12.19.04 PM

Candice’s Journey

Candice, a high school volleyball player, is no stranger to balancing a packed schedule. Between intense practice sessions, demanding academic work, and making time to see friends, she often feels like she’s racing the clock. Despite her being a great volleyball player and high grades, the constant whirlwind of commitments leaves her feeling overwhelmed. 

Candice’s parents noticed a change—they saw their daughter pushing herself harder yet struggling to meet deadlines, sacrificing sleep, and battling increasing anxiety. It became clear that something needed to change. That’s when we taught Candice time blocking—a simple but impactful tool that helped her visually see her day and manage her responsibilities with less stress. 

For students like Candice—especially those with executive function deficits such as ADHD, dyslexia, autism, or anxiety—managing time can feel like an impossible task. They excel in their passions but often struggle to juggle academic, social, and extracurricular commitments. This blog will explore how time blocking can provide these students with a structured, effective way to take control of their time and reduce stress.

What is Time Blocking?

Time blocking is a scheduling strategy where you divide your day into dedicated time slots, with each block allocated to a specific task or activity. Instead of being overwhelmed by an endless to-do list, students can visually map out their day, helping them better understand when to focus on schoolwork, practice, or downtime. 

This visual approach to time management can be life-changing for students looking to improve executive function skills. It transforms time—an abstract concept for many—into something tangible and manageable. Time blocking not only helps students stay on top of their commitments but also teaches them to prioritize and plan effectively, which leads to better academic and personal outcomes.

Why Time Blocking Works To Build Executive Function

For students building executive function skills, traditional time management techniques can be overwhelming. Time blocking, however, offers a more accessible and less stressful alternative, and here’s why it’s so effective:

  1. Structure and Predictability: Time blocking offers a clear daily structure, reducing uncertainty and anxiety. When students know what to expect and when to expect it, they feel more in control of their day, which boosts their confidence and lowers stress.
  1. Improved Attention and Focus: By dedicating specific time slots to tasks, students can concentrate on one activity at a time. This focused approach is particularly beneficial for students with ADHD who often struggle with maintaining attention amidst distractions.
  1. Reduced Overwhelm: Breaking the day into smaller, manageable segments makes the workload less daunting. For students with learning differences like dyslexia, seeing their day laid out in clear blocks can be a game-changer in terms of how they approach schoolwork.
  1. Visual Learning: Many students are visual learners, meaning they grasp concepts better when they can see them. Time blocking gives students a visual representation of how they are spending their time, helping them understand where they might need to adjust their focus.
  1. Encourages Rest and Freetime: Time blocking is not just about getting work done—it’s about balancing responsibilities with rest. By setting aside specific times for relaxation or hobbies, students can improve their mental health and overall well-being. Knowing they have designated time for fun activities can motivate them to stay on track with their responsibilities.

Step-by-Step Guide: How to Time Block Effectively

Implementing time blocking doesn’t have to be complicated. Here’s how you can help your child start time blocking effectively:

  1. Create a Basic Schedule: Begin by mapping out a weekly schedule that includes all essential activities—schoolwork, sports practice, meals, and downtime. Using a color-coding system can make this more visually appealing and easier to follow.
  1. Prioritize Tasks: Work with your child to identify their top priorities for each day. It’s important to tackle high-priority tasks during their peak focus times, which are often in the morning or after a movement break.
  1. Set Time Limits: Assign a realistic time limit for each time block. For example, 45 minutes for math homework followed by a 15-minute break. This helps students develop an internal sense of time and prevents burnout from long, uninterrupted work sessions.
  1. Include Breaks and Transitions: Don’t forget to build short breaks into the schedule. For students with ADHD or high energy levels, these breaks are essential for recharging and improving focus.
  1. Review and Adjust Weekly: At the end of each week, sit down with your child to reflect on what worked and what didn’t. Adjust the schedule as needed to accommodate changes or preferences. This weekly review fosters self-awareness and helps students take ownership of their time management.

Real-Life Impact: Candice’s Journey with Time Blocking

After just a few weeks of using time blocking, Candice noticed major improvements. No longer was she sprinting through her day with a constant feeling of pressure. Instead, she started each day with a clear plan, knowing exactly when she needed to focus on homework, when to train, and when to hang out with friends. Her grades improved, her anxiety diminished, and she even found herself sleeping better. 

Candice’s parents saw a happier, more balanced version of their daughter. She was getting more sleep and had more time to enjoy her social life—all without sacrificing her academic or athletic responsibilities. What began as a simple scheduling technique turned into a life-changing strategy for managing her busy schedule.

Special Considerations for Athletes, Musicians, and Students with Busy Schedules

Students with demanding extracurricular schedules often face unique time management challenges. Here’s how time blocking can support them:

  • Athletes: With packed schedules that include practice, games, and recovery, athletes are prone to burnout. Time blocking allows them to allocate time for recovery, such as pre-practice warm-ups and post-game rest, ensuring they stay in peak condition both physically and mentally.
  • Musicians and Performers: Long rehearsals and practice sessions can be exhausting. By using time blocks, these students can organize their practice time effectively—allocating time for warm-ups, intense practice, and much-needed breaks to avoid fatigue.
  • High-Achieving Students: These students often take on too many responsibilities, leading to stress and burnout. Time blocking helps them visualize their commitments, empowering them to say “no” when necessary and maintain a healthier balance.

Conclusion: Helping Students Manage Their Time

Time blocking is more than just a scheduling tool—it’s a way for students to see their time clearly. For many, especially those with ADHD or anxiety, time feels abstract and hard to manage. By visually organizing their day into blocks, they can grasp how time is being spent. This clarity reduces anxiety and boosts focus by making time feel tangible and predictable. It also helps them balance work, rest, and fun, often revealing more room for the activities they enjoy, like hobbies or more time with friends.

If you’re looking to help your child develop better time management strategies, Untapped Learning offers coaching and resources specifically designed for students looking to improve executive function skills. Our team is here to help your child make the most of their time and reach their full potential. Reach out to us today to learn more.

For More:

Neuroscience-Backed Time Blocking

The Ultimate Guide to Time Blocking

ADHD Minds Are Trapped in Now

The Simple Neuroscience of Time Perception: Verified

Share this post

LinkedIn
Share
Copy link
URL has been copied successfully!

Related Posts

Executive Function Skills for Middle School Success
Blog

Executive Functioning Coaching: Unlocking Student Potential with Untapped Learning

Read More →
Screenshot 2024 11 26 at 2.50.01 PM
Untapped Learning

Supporting Twice-Exceptional Students: Insights from Dr. Jill Aloia on Executive Function Skills

Read More →
Screenshot 2024 11 26 at 2.43.19 PM
Untapped Learning

Balancing the Demands of Lacrosse and Life

Read More →
Screenshot 2024 11 26 at 2.26.29 PM
Untapped Learning

Mike Deegan’s Mentorship Approach: Building Success from the Ground Up

Read More →