Why One Meeting Can Throw Off Your Entire Day (When You Have ADHD)

If you have ADHD, one single meeting in the middle of the day can throw everything off. You’re not imagining it. It really can mess with your ability to focus, prioritize, and stay productive.

For some people, it’s the fear that they’ll get distracted and forget the meeting entirely. For others, it’s the time-blind optimism that there’s plenty of time to do a million things beforehand. Then suddenly it’s five minutes before the meeting, and you’re still in your pajamas.

Either way, your brain spends the whole day orbiting around that one event.

Here’s what’s going on:

• -ADHD brains have trouble with time perception and transitions.

• -It’s hard to hold the idea of something in the future and stay focused in the present.

• -When there's an interruption like a midday meeting, it can feel like you’re stuck in limbo. You don’t want to start anything big, but you still feel anxious that you’re not doing enough.

• -Transitions are hard so you may be subconsciously trying to avoid more than necessary.
  
  What actually helps

Be specific with your calendar
Block everything that takes time, not just the meeting itself. That includes lunch, getting dressed, walking the dog, drive time, and brain breaks. Seeing it laid out clearly helps you work with real time, not imaginary time.

 Set layered alarms
Use multiple alarms to support transitions. Try one for wrapping up your current task, one to start getting ready, and one for when it’s time to leave. These reminders keep you from relying on willpower or memory alone.

 Choose a “landing” task
Pick a small, easy task you can return to after the meeting. That way, you’re not left in the post-meeting void wondering what to do next. Think: respond to one email or put away laundry.

Use a visual placeholder
Leave yourself a note or an open browser tab that says, “You were working on ______.” It makes it so much easier to pick up where you left off without wasting time trying to remember.

Midday meetings can feel like a small thing, but for an ADHD brain, they often impact the entire day. With a few intentional adjustments, you can protect your focus, reduce stress, and feel more in control of your time.

Ask yourself: What tends to trip me up on days with midday meetings?
Then consider what one small shift you could make next time to support your brain a little better.

You don’t need a perfect plan. Just something kind and realistic that helps you move through the day with a little more ease.