Podcast Summary: Overcoming Distractions – Thriving with ADHD, ADD
Episode: Reducing Time Blindness for High-Performing ADHD Professionals
Host: David A. Greenwood
Date: February 20, 2026
Episode Overview
In this episode, host Dave Greenwood tackles the pervasive issue of time blindness among high-performing professionals with ADHD. He explores why time seems to slip away for so many, delves into the science and lived experience behind it, and offers practical, street-smart strategies to help ADHD professionals regain control of their days. The conversation is a blend of Dave’s lived entrepreneurial and executive wisdom, actionable tips, and honesty about the ongoing nature of managing time as an adult with ADHD.
Key Discussion Points and Insights
What Is Time Blindness?
[02:50 – 07:40]
- Time "slipping away" is a common struggle for ADHD professionals, regardless of job title or industry.
- “It’s like that funnel… you drain your pasta in, right? I swear to God, you have that kind of visual of time just literally, you know, disappearing into thin air.” — Dave [03:15]
- The problem isn’t laziness or lack of effort; it’s rooted in how the ADHD brain processes time.
- Dave’s background in a “military family” helped him internalize structure, but he emphasizes this is learned, not innate—and change is possible.
The Neurology of ADHD and Time
[07:41 – 10:35]
- ADHD brains have a neurobiological difference, particularly in the prefrontal cortex, that impacts executive function and time perception.
- Dopamine dysregulation is central: “Our internal clock isn’t like other folks.” — Dave [09:41]
- ADHDers tend to underestimate how long tasks actually take, affecting everything from project planning to commute times.
- Reference to psychologist Russell Barkley’s term “temporal myopia”: “...describes our ADHD tendency to struggle with future time that involves deadlines, that involves like that kind of long-term planning…” [10:07]
- “We’re not bad with time because we don’t care—our brains are just kind of, you know, firing a little differently, and those signals are a little differently.” — Dave [11:08]
The Cost of Time Blindness
[11:30 – 14:00]
- Living reactively: Weeks pass in a rush of urgency instead of intention.
- “Our strategic thinking is kind of crushed by urgency. Right? Hey, I’m urgent. I win.” — Dave [12:05]
- This chronic urgency causes stress, diminishes creative problem-solving, and strains relationships at work and at home.
Visual Structure—A Game Changer
[14:01 – 25:30]
- Visual structures, like calendars and visible reminders, are critical for ADHD individuals.
- Dave champions time blocking and “theme days” over minute-by-minute scheduling.
- “For me, I figured out the only way that I could get meaningful work done is to kind of build theme days where I did kind of the same thing, the same type of thing for an entire day.” — Dave [18:45]
- Sample categories: Deep work, meetings, admin/“bullshit” tasks, strategic planning, and recovery times.
- “We can do the same types of things for long stretches of time... it does provide those conditions for being in flow, not hyperfocus—flow.” — Dave [21:00]
- Importance of buffer and overflow blocks: plan for reality, not perfection.
Planning Around Energy, Not Just Time
[25:31 – 31:15]
- Schedule based on energy levels as well as the clock.
- “We can’t really talk about time management without discussing energy… just because something is in your calendar doesn’t mean it’s going to get done.” — Dave [27:15]
- Identify your peak focus windows and match high-value tasks accordingly; low-energy times for admin, email, or routine work.
Managing Transitions and Avoiding Rabbit Holes
[31:16 – 36:20]
- Difficulty switching between tasks is a big source of lost time.
- Build transition rituals (5-minute resets, closing unrelated tabs, standing up, moving around, mini-breaks).
- Keep your desk and digital workspace uncluttered to avoid accidental distractions: “That rabbit hole where something is in our line of sight and then time just explodes on us.” — Dave [33:30]
- Try the Landing & Launch Method: At the end of a work block, capture exactly where you stopped, and define your first step for next time. This avoids time wasted retracing your steps.
Common Mistakes to Avoid
[36:21 – 40:00]
- Overfilling your schedule—leave unstructured buffer time.
- “I remember working with somebody, and they took every 30-minute block and color-coded it and put something different in there. And when I looked at this, my head was going to explode.” — Dave [37:17]
- Ignoring your natural energy wave.
- Failing to hit the reset button.
- Operating without structure—leading to decision fatigue and more wasted time.
Building Your New System
[40:01 – 44:10]
- “Can you sit in a quiet room... Bring your calendar... and just open it up and start to figure out where can I kind of block out some large chunks of time? Where are my big energy time frames?” — Dave [41:12]
- Basic tools like timers, visible planners, and simple rituals can help.
- Emphasizes simplicity and regular review: “Keep it simple and revisit these things weekly if at all possible. I highly recommend it.” — Dave [43:50]
Standout Quotes & Memorable Moments
- “We’re not broken. It’s just the way our brain works. And the more we can build in some visual structure to help us not waste a ridiculous amount of time, the better.” — Dave [43:05]
- “There’s only 24 hours in a day, right? We don’t need more hours. We just need to structure them better and protect ourselves from just wasting a ridiculous amount of time.” — Dave [44:00]
Useful Timestamps
- Intro to Time Blindness: [01:50 – 05:35]
- How ADHD Brains Perceive Time: [07:41 – 10:35]
- Russell Barkley and Temporal Myopia: [10:00 – 10:40]
- Theme Days and Time Blocking: [16:40 – 19:00]
- Energy-Based Planning: [25:31 – 28:00]
- Transition Routines & Landing/Launch: [32:00 – 34:45]
- Mistakes to Avoid: [36:20 – 39:10]
- Weekly Review & Simplicity: [43:30 – 44:10]
Final Thoughts
Dave encourages listeners to take a compassionate, proactive stance: experiment, reflect, and adjust as needed. Time blindness isn’t a moral failing—it’s a “wiring” issue, and street-smart strategies can empower high-performing ADHD professionals to thrive.
For further support or coaching, Dave invites listeners to connect via OvercomingDistractions.com and to revisit these strategies weekly for ongoing success.