“How to Stop Being Late to Work: 5 Solutions to ADHD Tardiness”

Is getting to work on time a riddle you can’t solve? Do you still arrive late even when you wake up earlier and rush through your morning routine? You’re far from alone. Tardiness is a common manifestation of ADHD, which is why I encourage you to try these “WORKS” tips to improve your on-time arrival rate.

How to Stop Being Late to Work

Wake up with enough time

“Enough” is key here. Give yourself the time you need to carry out your morning routine and get out of the door. Consider everything that you typically do, from brushing your teeth and feeding your pet to packing your lunch. Don’t just estimate – time yourself and go at your usual pace – to see how long it takes to complete all of your morning steps. Be sure to factor in any steps that sneakily but surely take up time, like snoozing or scrolling through your social media feed.

Once you know how long everything takes, then it’s a matter of making decisions. If you’re surprised by the duration of your routine, where can you streamline or remove some steps? If phone-scrolling is a must, can you keep it to 5 minutes instead of 10?

If you like your morning routine as is — even if that includes snoozing and scrolling through your phone — can you wake up earlier to fit it all in or save scrolling as a reward for arriving early to work? Try setting earlier alarms and placing alarm clocks across your room so you’ll have to exit your bed to shut them off. If this doesn’t work, you know you need to eliminate or condense steps in your morning routine.

Organize the night before

Reduce morning chaos and shorten your routine by preparing as much as you can the evening prior. Consider the following tips, and brainstorm other ways to benefit your future self.

[Read: The Daily Routine that Works for Adults with ADHD]

• Lay out tomorrow’s clothes
• Charge your devices
• Keep a glass of water on your nightstand and drink it upon waking
• Pack your breakfast and lunch
• Pack your work bag with your keys, wallet, and other essentials
• Load up your automated coffee maker and set the timer for 7 a.m.

Pace your routine

Pace yourself with a timed morning music playlist or with consecutive alarms. Use these pacers to help you know when to wrap up certain steps. Consider keeping analog clocks around your home to better see the passage of time. If you have smart speakers, program them to count down to your departure time.

Know your commute

Getting out of the door is just one part of your morning routine. The next part – your commute – is obviously just as important.

For the next week, time yourself from the moment you leave your door to the moment you “clock in.” Be sure to include the time it takes to park, walk to the door, get to your floor, and make your way to your desk or work station. Calculate an average duration and notice the time that you typically arrive.

[Read: Are You Time Blind? 12 Ways to Use Every Hour Effectively]

Consider whether your commute needs a revamp. Could you explore other routes or modes of transportation to get to your work site? Could you leave before peak travel hours?

If you’re consistently late to work, then a shift in mindset might be in order. There is no “on time” – there is only early or late. In other words, if you’re supposed to be at work at 9 a.m., plan to arrive at 8:30 a.m. That way, even if you’re running late, you’ll still be early. Use Google or Waze to recommend a departure time, then factor in an extra 15 minutes to build a buffer for weather and traffic issues.

Seek accountability

Find an accountability partner to help maintain motivation and on-time arrivals. Ask a co-worker or supervisor to check on your timely arrival. Consider commuting with someone else who will be counting on you. In some cities, carpooling can also allow you to utilize the High Occupancy Vehicle lane, which could decrease your drive time and stress.

How to Stop Being Late to Work: Next Steps

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