Flexible time blocking template for ADHD minds
Traditional time blocking feels like a cage for neurodivergent brains. Our time blocking template offers structure without suffocation - flexible blocks that adapt to your energy and reality.
Try time blocking freeTime blocking features
Flexible Blocks
Drag blocks to adjust timing. Extend or shrink as needed. Your schedule adapts to reality.
Energy-Aware Scheduling
Block high-energy tasks during peak hours. Save low-energy work for when you are running on fumes.
Built-in Breaks
Automatic buffer time between blocks. Transitions matter - we build them in by default.
Focus Sprints
Turn time blocks into timed sprints. Stay focused without the overwhelm of marathon sessions.
Visual Calendar
See your blocked time at a glance. Color-coded by energy level or category.
Interruption Recovery
Pause and resume blocks as life happens. No guilt, just flexible adaptation.
How to time block with ADHD
Step 1: Identify your 3-5 focus blocks
Do not try to block every hour. Choose 3-5 meaningful chunks of focused work. Leave the rest flexible.
Step 2: Match blocks to energy peaks
Schedule high-energy tasks when you are naturally alert. Save low-energy blocks for administrative work.
Step 3: Add buffer time
Leave 10-15 minutes between blocks. Transitions take time. Do not stack blocks back-to-back.
Step 4: Start a focus sprint
When a block begins, start a timer for 25-50 minutes. Work until the sprint ends, then take a real break.
Step 5: Adapt as needed
Running late? Move the block. Unexpected meeting? Adjust the schedule. Flexibility is the point.
Related resources
Frequently asked questions
Can time blocking work for ADHD?
Yes, when done flexibly! Traditional rigid time blocking can feel suffocating for ADHD minds. Our approach uses flexible blocks that can shift, energy-aware scheduling, and built-in buffer time.
How long should time blocks be?
We recommend 25-90 minute blocks depending on the task and your attention span. Include short breaks between blocks. The goal is sustainable focus, not marathon sessions.
What if I get interrupted during a time block?
That happens! Pause the block, handle the interruption, then resume when ready. Our time blocking template is flexible - you can extend blocks or move them as needed.
Should I block every hour of my day?
No! Over-scheduling leads to burnout. Block 3-5 hours of focused work per day, leaving plenty of buffer time for breaks, transitions, and the unexpected.
How do I combine time blocking with energy levels?
Schedule high-energy tasks during your natural peak hours. Save low-energy blocks for administrative work or light tasks. Your time blocks should respect your natural rhythms.
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