Mastering Time Management with ADHD in Advertising and Marketing

Time management in advertising and marketing is chaos at the best of times. Tight deadlines, constant creative demands, shifting client priorities—it’s enough to throw even the most organised person off track. But for those of us with ADHD, it’s an entirely different beast. Planning ahead? Sounds nice in theory. Time perception? Practically non-existent. Productivity systems? Designed for neurotypicals.

In an industry that thrives on last-minute changes, fast turnarounds, and back-to-back meetings, traditional time management advice falls flat. But that doesn’t mean managing your time is impossible—it just means you need strategies that actually work with the way your brain functions. Here’s how to get control of your workload without fighting against your own mind.

1. Break Projects into Micro-Steps (Not Just Smaller Tasks)

Big projects can feel like an insurmountable wall, especially when ADHD paralysis kicks in. The key? Don’t just “break them into smaller steps”—shrink them down to micro-steps that remove all barriers to getting started.

Instead of “Write campaign proposal,” break it down even further:

• Step 1: Open a blank Google Doc. That’s it.

• Step 2: Write the title of the proposal.

• Step 3: Jot down three key bullet points.

• Step 4: Take a five-minute break before moving to the next section.

This removes the overwhelming pressure of tackling a big, undefined task and replaces it with a sequence of bite-sized, low-stress actions. ADHD brains thrive on momentum—once you start, it’s easier to keep going.

2. Time-Blocking That Works for ADHD Brains

The problem with traditional time-blocking is that it assumes you know exactly how long a task will take. Spoiler: most ADHD professionals don’t. You either severely underestimate (cue last-minute panic) or massively overestimate (cue procrastination because “there’s loads of time”).

A better approach? Flexible time-blocking:

• Assign a theme for each part of your day instead of rigid task slots (e.g., “Mornings = Deep Work, Afternoons = Meetings & Admin”).

• Use buffer zones between tasks to allow for inevitable overruns.

• Block out “Oh Sh*t” time every afternoon for urgent, unexpected tasks.

• If you get stuck on a task, swap it with another time block instead of staring at a blank screen in frustration.

Time-blocking should create structure, not add pressure. Make it work for you, not against you.

3. The Digital Tools That Actually Help ADHD Professionals

There are a million productivity apps out there, but not all of them are ADHD-friendly. The best ones take decision fatigue out of the equation and reduce the mental clutter of tracking tasks.

Here’s what actually works in the madness of advertising and marketing:

• Todoist – Simple, intuitive task lists with recurring reminders so things don’t get forgotten.

• Motion – Uses AI to schedule tasks dynamically, so you don’t have to guess how much time you need.

• Notion – A life-saving tool for storing scattered ideas, campaign notes, and client details in one place.

• Clockify – Helps you track how long tasks actually take so you can plan better in the future.

The key is automation—set up reminders, recurring tasks, and notifications so you don’t have to rely on memory alone.

4. The ADHD-Friendly Alternative to the Pomodoro Technique

The Pomodoro technique (25-minute work sprints followed by short breaks) is widely recommended for ADHD, but it’s not a one-size-fits-all fix. If traditional Pomodoros feel too rigid, try these variations:

• Reverse Pomodoro – Start with a 5-minute warm-up task to ease into focus before the 25-minute sprint.

• Task-Based Pomodoro – Instead of a timer, work in bursts until you complete a specific micro-task, then take a break.

• Body-Doubling Pomodoro – Work alongside someone (virtually or in person) for external accountability.

Experiment with different methods until you find what keeps you engaged without adding pressure.

5. Managing Meetings (Without Your Brain Drifting Into Space)

Meetings in advertising are often long, chaotic, and filled with vague discussions that could have been an email. For ADHD professionals, they can be a complete black hole for attention and time.

Here’s how to survive them:

• Set an intention before the meeting. (What do you actually need from this?)

• Ask for a written agenda beforehand. (Less chance of zoning out when you know what’s coming.)

• Use fidget tools discreetly. (Keeps your hands busy so your brain can stay engaged.)

• Summarise your key actions before leaving. (Or they’ll evaporate from memory before you hit your desk.)

If meetings are stealing too much of your time, push for async updates where possible.

6. Scheduling Breaks (Because Burnout Is Not a Badge of Honour)

People in advertising love to wear burnout like it’s some sort of medal. It’s not. ADHD brains are prone to burning bright, then burning out—especially when hyperfocus kicks in.

If you wait until you “feel like” taking a break, you’ll forget. Instead:

• Set non-negotiable break reminders.

• Have low-effort reset activities planned (e.g., 5-minute walks, listening to music, stretching).

• Create end-of-day rituals so work stops bleeding into personal time.

Breaks aren’t lost time—they keep you functional.

Final Thoughts

Time management in advertising and marketing is messy, even more so with ADHD. But with the right systems, it doesn’t have to be an impossible battle.

If you’ve been struggling to stay on top of deadlines, avoid burnout, or find productivity strategies that actually work for you, ADHD coaching might be the missing piece. Our coaching and training is built specifically for ADHD professionals in high-pressure creative industries—because you don’t need more generic advice, you need strategies that actually fit your brain and your job.

Want to take back control of your workload? Let’s talk.