By Jodie Martin

Time can feel stretchy and unpredictable, especially when you're autistic or neurodivergent. Daily life can be overwhelming, and traditional time management strategies don't always help.

As an autistic writer, creative consultant, and parent, managing my time isn't about doing more. It's about creating rhythms that support me by honoring my energy, letting go of conventional productivity advice, and using tools like visual timers to stay grounded.

I didn't learn I was neurodivergent until later in life, so I spent years following time management strategies that didn't work for me. Over the past few years, I've found tools and practices that help me navigate work, parenting, and daily life with more ease. It hasn't always been easy, and burnout has taught me a lot. But focusing on what actually helps, rather than what I think I should do, makes my days more manageable.

Understanding Time Perception

One of the biggest things I’ve had to learn and support is how I perceive time. I can drop into deep focus for hours, but shifting out of it often takes more energy than the task itself. Sometimes, I lose track of time completely. Other times, I feel stuck, unsure how to begin when there’s only a short window. That in-between space can feel harder than doing the thing.

I also tend to misjudge how long things will take. I might overestimate quick tasks or say yes to too much because I don't want to disappoint others. Then I find myself scrambling, staying up late to finish work I shouldn't have taken on in the first place.

Understanding these patterns has helped me find tools and rhythms that feel more supportive of how I move through the day.

How I Balance My Time and Energy

If your experience with time feels similar, here are a few strategies that have made a difference for me:

Externalize time

I use Time Timer visual timers to make time visible, keeping me grounded without feeling rushed. The red disk slowly disappearing helps me stay present, especially during transitions. I use the Time Timer for writing, project work, and daily routines at home.

Lighten the mental load

Rather than relying on my memory, I use recurring alarms, handwritten to-do lists, the Notes app on my phone, and Google Calendar to help me plan my daily and weekly schedule. It clears mental space and helps me avoid feeling overwhelmed, especially during busy seasons.

Move softly

When I feel stuck, setting a 5-minute timer can be just enough to get me moving. Even if I only have 30 minutes before a meeting, I set a timer for 15 or 20 minutes to take care of smaller tasks, like writing a few paragraphs or answering emails. And sometimes, what I need most is a break. Lying on the floor for a few minutes often works better than any productivity 'hack.'

Add a buffer

Shifting from one task to another takes energy, especially when moving between work and parenting. Adding 5 to 10 minutes between meetings or projects gives my brain space to land. Buffer time helps me catch up if things run late, and it keeps my day (and, let's face it, me) from spiraling. At the end of my workday, I try to block time to wind down before meeting my child from the school bus and transitioning to family time.

Track your time

I used to guess how long tasks would take, and no surprise, I was usually wrong. Now, I use Toggl to understand how long things actually take and help me avoid overcommitting or overpacking my day. If you have a hard time saying no, this can help. Once you see where your time goes, it's easier to set boundaries that match your capacity.

Honor your energy

Time management is helpful, but energy management is essential. I now prioritize creative work for the mornings, when I feel most focused. I limit how many meetings I take each day, as I’ve realized they are especially draining for me, and I often need recovery time. I also schedule rest into my work week and allow myself to pause when I start feeling overwhelmed or fatigued to protect my well-being.

Follow your flow

For a long time, I tried to follow productivity advice that didn't suit my needs. Sure, I was productive, but it wasn't sustainable, and beyond frequent exhaustion, I often felt like a failure. Eventually, I realized I needed to work with my brain, not against it. You don't have to follow the usual rules of productivity. While we rarely have full control over our schedules, making the small shifts that are possible for you can ease transitions and create space in your day.

The Visual Timers I Use and Love

These are the Time Timers I rely on the most:

• Time Timer MOD: My daily desk timer. Great for writing, meetings, or breaking up larger tasks. Simple, quiet, and portable.
• Time Timer PLUS 120-Minute: My deep focus timer. Ideal for long creative projects or extended solo work blocks when I need immersion without totally losing track of time.
• Time Timer PLUS 5-Minute: My get-it-done timer. This is technically my child's, but I often borrow it, especially when procrastinating. Set it, do the thing, and move on.
• Time Timer App: My on-the-go timer. This gives me the same visual support for transitions and handling work tasks while I'm away from my usual setup.

About the Author: Jodie Martin is a writer, creative consultant, yoga teacher, and Ayurvedic wellness coach. She has written about health and well-being, meditation and mindfulness, parenting, personal growth, and creativity for Chopra Global, the Institute for Integrative Nutrition, and more. Originally from Australia, she currently lives in Maine.