Ever see that meme that says “Nothing ruins a person with ADHD’s day like a 3PM appointment”?
Yeah. It’s funny because it’s true.
If you’ve got ADHD, even a single mid-afternoon commitment can mentally hijack your entire day. You’re not lazy, dramatic, or overthinking it. Your brain’s just wired different. Let’s break down why this happens and how to work around it.
The ADHD Brain Hates Being “On Call”
When you have ADHD, structure is either your best friend or your worst enemy. There’s no in between.
A 3PM appointment creates this weird mental limbo:
• You can’t fully relax before it
• You can’t focus after it
• And you’re kinda just… floating until it happens
Your brain’s like: “Should I start a project? Nah, there’s no time. Should I nap? Wait, I’ll oversleep. Should I eat? What if I’m late?”
Result? You do nothing for hours.
Time Blindness Is a Real Thing
One of the most misunderstood ADHD symptoms is time blindness. You either underestimate how long something will take, or overestimate how long it’ll mess with your flow.
A 15-minute Zoom call feels like it’s taking up a 6-hour block.
Your brain’s doing scheduling gymnastics all day long and failing.
Anxiety and Anticipation = Mental Gridlock
People with ADHD often have rejection sensitivity, performance anxiety, or just general “what if I mess up?” spirals. So if you’ve got a call, meeting, or dentist visit hanging over your head, your nervous system might already be in go-mode long before 3PM hits.
Even small things feel big.
Tips That Actually Help
Here’s what’s worked for other ADHD minds (including mine):
• Stack errands: Book your appointment at the end of a group of tasks so it’s not isolated
• Theme your day: Make the whole day an “out-of-the-house” or “calls and admin” day
• Buffer time: Treat the appointment as a 2-hour block so you’re not surprised by how long it mentally takes
• Plan a reward: Something chill right after (like a walk, snack, or show) so your brain doesn’t dread it as much
You’re Not Broken, Just Wired Differently
If you feel like you “waste” entire days because of one event, you’re not alone and you’re not lazy.
This is a super common ADHD experience and it’s valid. Once you start working with your brain instead of against it, you can reclaim more of your day without feeling stuck in limbo.
