You glance at the clock expecting it to be 3pm, but it’s already 6pm. Sound familiar? If you’re constantly asking yourself “why do I always lose track of time?”, this frustrating experience is more common than you might think. Time blindness – the inability to sense how much time has passed – can make daily life feel chaotic and leave you wondering where your day disappeared to.

Losing track of time occasionally is normal, but when it happens regularly and starts affecting your work, relationships, or daily responsibilities, it’s worth understanding what might be behind it. From neurodivergent conditions to simple lifestyle factors, there are many reasons why time seems to slip away from you.

Losing track of time, also known as “time blindness,” is when you consistently underestimate or completely lose awareness of how much time has passed. It’s not about being lazy or careless – it’s often related to how your brain processes time and manages attention.

You might find yourself running late despite leaving “plenty of time,” getting absorbed in tasks for hours without realising, or struggling to estimate how long activities will take. If this sounds familiar, understanding the underlying causes can help you develop better strategies.

Time blindness is one of the most common challenges for adults with ADHD. The ADHD brain processes time differently, making it difficult to estimate duration or stay aware of passing time. When you’re absorbed in something interesting (called “hyperfocus”), hours can pass without you noticing.

Many adults don’t realise they have ADHD, particularly women who may have been missed in childhood. If you’re also struggling with focus issues at work alongside time management problems, this could indicate ADHD.

What you can do: Set regular alarms, use visual timers, and consider speaking to a healthcare professional about an ADHD assessment.

When you’re completely absorbed in an activity you enjoy or find challenging, you can enter a “flow state” where time seems to disappear. While this deep concentration can be productive, it can also make you lose track of other commitments.

What you can do: Use the Pomodoro Technique – work in 25-minute focused blocks with 5-minute breaks, using a timer to maintain time awareness.

When you’re stressed or feeling overwhelmed, your brain prioritises dealing with immediate pressures rather than tracking time. If you’re finding that daily tasks feel overwhelming, this chronic stress might be affecting your time perception as well.

Stress can also cause you to rush through tasks, making time feel like it’s moving faster than it actually is.

What you can do: Practice stress management techniques and break large tasks into smaller, timed segments.

Lack of sleep affects your brain’s executive functioning, including time perception. When you’re tired, it’s much harder to estimate how long tasks will take or stay aware of passing time. Sleep deprivation can also worsen ADHD symptoms if you have the condition.

According to the Sleep Foundation, “poor sleep reduces a person’s attention, as well as their learning and processing” and affects multiple cognitive functions including concentration – all essential for maintaining time awareness.

What you can do: Prioritise good sleep hygiene with 7-9 hours of quality sleep and a consistent bedtime routine.

If you’re a perfectionist, you might get so caught up in making something “just right” that you lose all sense of time. The desire to perfect every detail can lead to spending far longer on tasks than planned.

What you can do: Set strict time limits for tasks and practice accepting “good enough” rather than perfect results.

Without a consistent daily structure, it’s easy to lose track of time. If your days lack clear boundaries between activities, time can feel fluid and difficult to manage.

What you can do: Create a structured daily routine with specific time blocks for different activities.

Social media, gaming, or browsing the internet can create what researchers call “time distortion.” These activities are designed to be engaging and can easily consume hours without you realising.

What you can do: Use app timers, keep devices in another room during focused work, and set specific times for recreational screen use.

When you’re anxious, your mind can become preoccupied with worries, making it difficult to stay present and aware of time passing. Anxiety can also make time feel like it’s moving either very slowly or very quickly.

The connection between ADHD and anxiety is well-documented, and both conditions can compound time management difficulties.

What you can do: Practice mindfulness techniques and consider speaking to a healthcare professional about managing anxiety.

Trying to do multiple things at once can fragment your attention and make it impossible to accurately track time for any single activity. Your brain constantly switches between tasks, losing time awareness in the process.

What you can do: Focus on one task at a time and use time-blocking techniques to dedicate specific periods to different activities.

Certain medical conditions, including depression, thyroid disorders, or neurological conditions, can affect time perception. Some medications can also impact concentration and time awareness as side effects.

What you can do: Discuss any concerns with your GP, especially if time blindness is a new problem or has suddenly worsened.

Time blindness isn’t just about being late – it can affect multiple areas of your life:

If you’re experiencing several of these impacts, particularly alongside other symptoms like difficulty concentrating, it might be worth exploring whether conditions like undiagnosed ADHD in adults could be contributing to your time management challenges.

Traditional clocks can be abstract for people with time blindness. Try:

Always add extra time to your estimates. If you think something will take 30 minutes, schedule 45 minutes. This buffer helps account for time blindness and reduces stress.

Use regular daily events as time references – meals, favourite TV programmes, or daily calls can help anchor your sense of time throughout the day.

Don’t rely on just one alarm. Set reminders at different intervals: “meeting in 15 minutes,” “meeting in 5 minutes,” “meeting now.”

If you’re finding that time management issues are part of a broader pattern of organisational difficulties, learning about adult ADHD symptoms and what to do next could provide valuable insights.

Consider seeking professional support if:

Understanding how an ADHD diagnosis can help is particularly important if time blindness is accompanied by other attention-related challenges. Many adults find that getting proper assessment and support transforms their relationship with time management.

Remember, if you struggle with time awareness, it’s not a character flaw or something you need to “just try harder” to fix. For many people, especially those with ADHD, time blindness is a genuine neurological difference that requires specific strategies and understanding.

The key is finding systems that work for your brain rather than fighting against how it naturally operates. With the right tools and strategies, you can develop much better time awareness and reduce the stress that comes with constantly feeling behind schedule.

Understanding why you lose track of time is often the first step towards developing better time management skills. At KPI:Access, we understand that time blindness can be a significant challenge, especially when it’s related to conditions like ADHD that often go undiagnosed in adults.

Our experienced team connects adults in London with comprehensive ADHD assessments that can help identify whether your time management difficulties are part of a broader neurodivergent profile. With our network of GMC-registered specialists, you can access fast appointments – often within days – with no GP referral required.

If you’re recognising patterns of time blindness alongside other challenges like difficulty concentrating or feeling overwhelmed by daily tasks, we’re here to help you get the clarity and support you deserve. Contact our team today or book an appointment to start your journey towards better understanding and managing your relationship with time.