Remote work has its perks, but it also presents unique challenges, especially for people with ADHD. Without the natural time markers that an office environment provides, remote work can feel like an endless stretch of time without structure, making it harder to focus on deep work.
That’s where setting hard time boundaries for meetings and appointments comes in. By defining when you’re available for meetings and structuring external appointments, you can protect your time and create a predictable flow to your day. Here’s how to make time boundaries work for you.
January 2025, Kristina Proctor, ADHD Coach @ Agave Health
Why Time Boundaries Matter for People with ADHD
For people with ADHD, creating a routine isn’t just helpful—it’s essential for staying on track.
Time boundaries around meetings and appointments serve as:
Time “anchors” in your day, breaking the workday into manageable parts.
A way to reduce mental fatigue from constant decision-making.
A tool to prioritize high-focus tasks by reducing the distraction of intermittent interruptions.
Let’s look at a few strategies for setting boundaries that provide structure without sacrificing productivity or flexibility.
1. Defined Meeting Blocks: Grouping Your Meetings for Maximum Focus
Designate specific blocks of time each day or week for meetings and calls to avoid interruption overload. Here are a few tips to get started:
Morning or Afternoon Blocks:
Many find that morning meeting blocks allow them to focus on deep work in the afternoon when energy is higher. Alternatively, afternoon blocks might work better if you’re most productive earlier in the day.
Consistent Days for Meetings:
If your schedule allows, try holding meetings only on certain days of the week. For example, Tuesday and Thursday might be “meeting days,” leaving other days free for focus work.
Why it works:
Grouping meetings into defined blocks helps create predictability and makes it easier to plan uninterrupted focus time.
2. Communicate Your Availability: Set Clear Expectations with Your Team
Once you’ve defined your meeting blocks, communicate your availability clearly with your team. Setting a boundary like:
“I’m available for meetings between 9 a.m. and 12 p.m.”
lets others know when they can reach you and when you’ll be focused on deep work.
Here are a few ways to reinforce this boundary:
Blocking Off Time in Your Calendar:
Use your digital calendar to block off focus time as “busy” and set meeting times as “available.” This helps others see when you’re free without having to ask.
Add Your Availability to Email Signatures or Team Platforms:
If your team uses a platform like Slack, Microsoft Teams, or email, add a brief note about your availability. Example: “Available for meetings from 9 a.m. - 12 p.m. daily.”
Why it works:
By communicating these boundaries, you reduce unplanned interruptions and help your team respect your need for focused work time.
3. Use External Appointments as Anchors to Add Structure
Regular appointments—like doctor’s visits, workout classes, or even grocery runs—can serve as helpful time markers in your week. By scheduling these at consistent times, you build predictable anchors in your routine that reinforce structure.
Here’s how to make the most of external appointments:
Set Appointments at the Same Time Each Week:
For instance, schedule personal appointments on Fridays at 3 p.m. This allows you to plan your day and week around a consistent structure.
Use External Appointments to Signal the End of the Day:
Set up end-of-day routines by placing errands or personal tasks in the late afternoon. This signals the end of the workday and helps you switch off.
Why it works:
External appointments can break up the week, add variety, and give a familiar cadence to each day—something especially helpful for ADHD minds.
How Consistent Time Boundaries Help ADHD Minds Thrive
Establishing hard time boundaries doesn’t just help with immediate productivity—it builds long-term habits that make work more manageable and fulfilling.
For people with ADHD, consistent boundaries can:
Conserve mental energy by reducing decision fatigue.
Lower stress by creating predictability.
Improve focus by minimizing interruptions.
By grouping meetings, communicating boundaries, and using external appointments as time anchors, you create a routine that supports both productivity and well-being.
Time to Experiment!
Setting hard time boundaries around meetings and appointments is a powerful way to protect your time and energy, creating a predictable flow that’s essential for staying focused while working remotely.
By establishing defined meeting blocks, clearly communicating your availability, and using external appointments as anchors, you can build a work routine that promotes focus, structure, and balance.
Experiment by joining Agave Health’s weekly community offerings like body doubling, weekly planning sessions, and other events. These sessions help with accountability and focus, offering support tailored to ADHD needs.
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