Video summary

ADHD and Time-Blocking: How does it work?!

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness / self-care + productivity strategies for ADHD time management

  • Use a to-do list to reduce overwhelm

    • Write tasks down so they’re less ambiguous and less abstract (this helps with ADHD frustration around uncertainty).
    • Offload memory needs: your brain is better for thinking/creating than remembering, so don’t rely on memory to stay productive.

  • Avoid “classical” rigid time blocking

    • Traditional scheduling can fail for ADHD because dopamine/energy/interest fluctuate, making it hard to predict how you’ll feel tomorrow.

  • Adopt “time blocking by the ADHD way” (4 components)

    1. Start with a to-do list
    2. Choose the planning format: pen & paper (recommended)
      • Handwriting ownership: writing it yourself increases commitment/value of the plan.
      • Less phone temptation: put the phone away to reduce distraction (focus on reducing temptation rather than relying on willpower).

    3. Color-grade your to-do list (4 categories)

      • Red = Responsibilities (social/committed; involve another human) Example: dentist appointments, work meetings, spouse commitments—things you must do to avoid real consequences.

      • Yellow = Chores (important, but less time-sensitive) Example: groceries, cleaning, rent—timing is flexible; doing it matters, even if nobody will “immediately” enforce it.

      • Green = “It would be nice if I could” (optional self-improvement) Example: cooking instead of a sandwich. If you rarely have green items, it may signal you need more small improvements.

      • Purple = Things that make you happy

        • Pick at least 1 purple item per day.
        • It can be playful/visual/fun—the goal is to keep ADHD engaged.
        • Not hurtful ≠ healthy: prioritize feeling well, and use common sense to avoid “hurting” options (e.g., hours-long compulsive scrolling), even if they aren’t strictly “unhealthy.” 4. Make it semi–time-blocked, but flexible
      • Keep some structure by grouping tasks into time-of-day categories (morning / afternoon / evening).
      • Put cognitively heavy tasks earlier in the day when possible.
      • Treat entries as “items” you can visually move around, rather than fixed corporate tasks.
      • The autonomy to rearrange supports ADHD consistency better than rigid fixed schedules.

  • Use “design your day” instead of hoping

    • In the morning, spend 10–15 minutes planning intentionally what you want today to look like.
    • The approach discourages relying on hope/mood to drive productivity.

  • Set expectations: don’t aim for perfect 24/7 productivity

    • ADHD-friendly systems often work best in the short to medium term unless you have continuous regulation (e.g., medication).
    • Use techniques when needed and modify them rather than blaming yourself if they stop working “perfectly.”
    • If something doesn’t work, don’t conclude the technique is “broken”—tweak it to fit your brain.

Example mentioned

  • Gym in purple because it supports hyperactivity needs and makes desk-based study/work more bearable (playtime/movement breaks).

Presenters / sources

  • Presenter/creator: Not explicitly named in the subtitles
    • Only referenced example: Ali Abdaal (mentioned as someone whose “classical” time-blocking approach may help productivity, but is less suitable for ADHD long-term).

Original video