This post was originally posted on Blogger July 22, 2024.
Ever had one of those days where time seems to melt into a foggy blur — where 10 minutes feel like hours, and yet somehow, the whole day vanishes in a blink? I often experience this and it hits my self esteem hard on these days, as the evening arrives and I realize I didn’t do anything I wanted to do that was meaningful or productive that day. That’s changing though.
The last couple weeks I’ve been working on getting back into doing my daily routines, and adding the structure I need to have a successful day. To have a day that makes me feel good about myself. I’ve been taking it one small step at a time, so as not to do too much at once and not be able to sustain it, and I’ve adjusted my expectations to something attainable and realistic.
Living with chronic pain is a particularly tricky battle, like a constant negotiation with your own body. Your brain too. But what happens when the very fabric of your day—time itself—starts to warp and fray? For those living with chronic pain, especially during flare-ups, this isn’t just an off day. It’s a disorienting battle against something called time blindness — and it turns even the simplest routines into uphill climbs. It starts out in little ways, then grows from there. This is the reality for many pain warriors experiencing "time blindness," the phenomenon where the usual markers of time lose their meaning, especially during those dreaded flare-ups. I often lose gaps in time. On the really tough days, I regularly catch myself staring into space, and when I realize I am, and kind of snap out of it, I have no clue how long I’ve been staring for. In that moment, my brain just needs quiet, and stillness, and over the years I’ve learned I have to respect and protect that with all my muster.
In addition to gaps in your day, time blindness isn't just about losing track of an hour; it's a profound disruption to your ability to perceive, estimate, and manage time. It’s a struggle that takes a lot of effort to overcome. But it can be done. For those with chronic pain, its impact can be debilitating, affecting everything from medication schedules and commitments, to social interactions, appointments, and tasks. It challenges even the most rigid of routines. It seeps into every single thing you do in a day. It can throw off routines and can mean the flow of your day doesn’t run smoothly, but off-kilter, and unsettled, and not really very well. This is something I am really working hard on with myself. I am having a little help by using Mel Robbins’ 5 Second Rule for things I normally procrastinate and put off doing. So I am managing my time better and actually completing more “little” tasks in my day because I am consciously focusing on what I am doing, and what I am doing next. I also keep a running to do list, so that when I'm focusing, when I get distracted I write what the distraction is down on my note pad, and keep working on what I’m working on. When I’m done, I then look at my list and plan accordingly. And the best part? It’s boosted my self esteem and how I feel about myself in a really positive way.
Why Time Blindness Impacts Pain Warriors So Much
Imagine trying to navigate your day with a broken compass. You’re moving, yes, but you’re not sure where you're headed or how long you’ve been at it. It’s disorienting. Unsettling. That’s what time blindness feels like during a pain flare — a sense that the internal clock has gone rogue. It’s frustrating when you are trying to navigate a world where your internal clock is constantly out of sync. I find things also take longer because of distractions, of which I lose track of time being distracted by. For pain warriors, this disconnect is often exacerbated by several factors:
- The All-Consuming Nature of Pain: When pain levels are high, your brain's resources are largely dedicated to processing that pain. There's less cognitive bandwidth available for other functions, including time perception. It's like your brain is screaming "EMERGENCY!" and everything else gets deprioritized, and you have to work really hard to navigate that. When something dominates so much of your brain, what you are left with to then go and manage and live your day, is not much. It’s like having someone constantly talking in your ear non-stop while you are trying to focus on something, and need the quiet. That’s what it feels like, pain signals that pepper and assault the brain.
- Medication Side Effects: Many pain medications can cause brain fog, drowsiness, or alter cognitive function, all of which can contribute to a skewed sense of time. The fuzzy-headed feeling that accompanies some medications makes it harder to track minutes and hours. I use a focus timer, which helps me be more aware of the time it takes to do things, realistically. When you are at the mercy of your medications' side effects, time blindness can be a vortex that sucks you in, and your entire day can run away from you if you are not careful.
- Disrupted Routines: Chronic pain often forces a radical restructuring of daily life. Sleep schedules are irregular, activities are unpredictable, and the lack of a consistent routine can strip away the external cues that normally help us mark time. A day spent mostly in bed or on the couch can feel simultaneously endless and impossibly short. In the earlier days of my Complex Regional Pain Syndrome (CRPS), and right after my car accident, I spent a lot of time in bed and laying on the couch, just trying to get through the day. The end of the day would come, and I’d realize I did nothing while the kids were at school but zone out and watch TV. With how busy I was with the kids, and so many doctor’s appointments, when it was quiet, my brain and body needed rest because my body couldn’t handle anything more than that.
- The "Groundhog Day" Effect: When every day feels like a struggle, and activities are limited, the days can blend into one another. Without varied experiences to act as temporal landmarks, time can feel monotonous and indistinguishable. This is one of the reasons that when I was finally able to, I got back into doing arts and crafts, sewing, crochet and my artwork again. I needed, and still do, to be kept busy with positive activities that don’t matter if I am disabled and living with chronic pain or not. Now I have my blog and business to focus on too, so I have lots of great things to make my days less monotonous.
- The "Time Flies When You're Suffering" Paradox: While pain can make moments drag, it can also lead to a strange phenomenon where entire blocks of time seem to vanish. You might suddenly realize hours have passed while you were deep in a pain cycle, completely oblivious to the clock. I describe my zoning out above, this is what happens to me and is something that impacts me greatly. I find myself staring off, not focusing on any one thing, and my mind is like a blank white space, for what feels like minutes, but could be 30 minutes to an hour.
How Time Blindness Impacts Day-to-Day Life
When your body is in survival mode, your brain deprioritizes time tracking. That’s not forgetfulness — that’s neurological overload. Something that most Pain Warriors like myself have to manage.
Pain consumes cognitive bandwidth. In fact, studies show that chronic pain can impair the prefrontal cortex, the area responsible for executive functions like attention and time estimation. Combine that with fatigue, brain fog, and sleep disruption, and suddenly, remembering to eat lunch or take meds on time becomes an Olympic-level task. You just don’t have the ability to track time like you used to and the ripple effects of time blindness can be profound and frustrating:
- Medication Management Mayhem: Perhaps the most critical impact. Missing doses or taking medication at irregular intervals can lead to breakthrough pain, increased symptoms, and a vicious cycle of uncontrolled pain. "Did I take my morning dose? Was that an hour ago or three?" becomes a constant, anxiety-inducing question. I use an app called Guava to track all my medications, both taking them and managing their refills.
- Appointment Anxiety: Arriving late or missing doctor's appointments, therapy sessions, or physical therapy can lead to missed care, rescheduled visits, and even financial penalties. The stress of trying to be on time can itself trigger a pain flare. I always ended up too early for appointments, as my anxiety had me leave way before I needed to. Often I was an hour or more early for my appointments, which impacted me because I had to sit and wait in uncomfortable chairs, or I’d have to find something to do before I was able to go for my appointment.
- Social Isolation: Consistently being late for social gatherings, or needing to cancel last minute because you misjudged your energy levels and the time, can strain relationships and lead to feelings of guilt and isolation. Friends or family might interpret it as disinterest, when in fact, you're simply struggling with time. Explaining what you are struggling with, with friends and family, can make all the difference in feeling isolated. You’ll most probably find that they are willing to help you manage your time blindness by providing reminders and prompts for things you need help remembering and managing.
- Daily Task Paralysis: Simple tasks can become overwhelming. Estimating how long it will take to shower, prepare a meal, or even reply to an email can be impossible. This can lead to procrastination, feeling constantly behind, and an inability to plan effectively. This is a really common side effect of time blindness. I often don’t realize how slow I am at doing something, and how much focus and time I need to do it, so often that throws off the flow of my day.
- Financial Stress: For those who work, time blindness can impact punctuality, meeting deadlines, and overall productivity, potentially jeopardizing employment. Some also need to keep their job because they have medical benefits they rely on. I give a huge shoutout to any Pain Warrior and Spoonie who has to continue working, even though they shouldn’t be. Being disabled and with chronic pain costs a lot of money, and we are usually restricted by our disability pensions, and our reduced working hours. Adjusting to making a fraction of what you used to, can also cause a lot of financial distress.
Coping Strategies and Solutions for Navigating Time Blindness
There’s a deep frustration in not knowing what time it is — not because the clock is missing, but because your brain can’t hold onto it. It can take me days to write a blog post, if it’s a particularly info-packed one, and while I like to get out 3-4 posts a week, sometimes I can only manage 2 because of how long it takes me to write it.
People with pain often blame themselves: “Why can’t I keep track like everyone else?” But this isn’t laziness or lack of discipline — it’s a neurological and psychological response to constant discomfort.
And here’s the kicker: Time blindness can trigger guilt and shame, which only worsen the emotional burden of chronic illness. It creates a feedback loop that erodes confidence and mental well-being. While there's no magic cure for time blindness, a combination of external tools and mindful practices can significantly mitigate its impact. You’d think after all I’ve learned, that I would not let it impact my self esteem, but it does. After all these years, it still does.
1. Embrace External Timekeepers & Alarms
If every hour feels unpredictable, how can you plan anything?
Whether it’s making appointments, remembering birthdays, or finishing a 10-minute task — time blindness throws everything into chaos. Flare days often come with fragmented attention and broken focus. You might start cleaning the kitchen, only to find yourself lying on the couch hours later, exhausted and unsure what just happened. Your internal clock might be unreliable, but technology isn't.
- Multiple Alarms for Everything: Don't just set one alarm for your medication; set one for 15 minutes before, one at the exact time, and even a follow-up. Use descriptive labels (e.g., "Take Morning Meds"). I have multiple alarms set for when I take my medication, because I lose track of time so easily. Before I know it, I’m realizing my pain increase or spike in anxiety is due to me missing a dose of my medication.
- Smartwatch Reminders: Wearable tech can be incredibly helpful. Set vibration alerts for medication, movement breaks, or even just a gentle nudge every hour to reorient yourself to the present time. In addition to my phone, my watch also reminds me, which is good if I’m not by my phone and it’s time to take my meds. I am so programmed by prompts, but if I get distracted while doing something, like taking my meds, there’s no guarantee my brain will remember that I was taking my meds and still need to take them.
- Visual Timers: For tasks you need to complete, use a visual timer (like a Time Timer) that shows time literally "disappearing” or the app I use, Forest Focus Timer. This can be particularly useful for knowing how much longer you have during a challenging activity or a rest period. Forest has a free version too.
- Dedicated Medication Apps: Many apps are designed specifically for medication reminders and tracking, often with logging features to help you remember if you've taken a dose. I use the app Guava to track my medication when I take it. But sometimes I forget, and then I’m left wondering if I took my meds or not because my memory is so unreliable. I find it best to interrupt whatever I’m doing to take my meds and mark it off right away. If I don’t, I could forget and I don’t want to risk a double dose.
2. Structure Your Day, Even Loosely
Pain slows everything down — except the way time escapes you.
On flare days, the relationship between pain and time becomes even more warped. You might feel like you’ve been lying still for hours…but only 10 minutes have passed. Or the opposite — you blink, and it’s dark out and you realize it’s the end of another day. These periods of time can really impact one’s self esteem and motivation to keep going.
This temporal distortion isn’t in your head. According to a 2020 study published in Pain Reports, people with fibromyalgia or neuropathic pain often perceive time differently — particularly during peak pain episodes. While rigid schedules can be challenging with chronic pain, some structure can provide temporal anchors. These anchors are vital to my navigating my day successfully. My brain needs that structure and routine in order to thrive in my own way.
Rigid routines often backfire during flare-ups. But gentle rhythms, not rules, can offer comfort.
Instead of demanding productivity, think in terms of daily anchors — small, repeatable actions that give your day a shape. A morning stretch, a midday rest, or a bedtime meditation can cue your body that time is still moving, even if it feels like it’s standing still.
- Anchor Activities: Identify a few non-negotiable activities each day (e.g., morning coffee, a specific TV show, an evening stretch) and try to do them at roughly the same time. These act as mini-milestones that can help break up the day. It’s why I have multiple routines that are good for me, so that I can have some structure to my day, even if it’s just journaling or reading each day. The important thing is that you have something dear to you that you do every day.
- Visual Schedules: Create a simple visual schedule for yourself, perhaps on a whiteboard or a large calendar. Use colors or symbols if that helps. Seeing the day laid out can provide a clearer sense of flow. I use a weekly calendar to note anything important down, and I use different colours for different things. I try so hard to stay organized, but it’s a struggle.
- Batching Similar Tasks: Try to do similar tasks together. For example, answer emails and make calls during a designated "communication window" when your focus might be better. I use Rise, a sleep app, that measures your sleep debt and your daily energy peaks and dips, of your circadian rhythm, which I use to plan the flow and tasks of the day around my peaks and dips. By using these peaks and dips to plan my day, I am able to be more productive and pace myself better, all of which impact my sleep.
3. Practice Time-Tracking & Estimation
This might sound counterintuitive, but actively trying to estimate and then track time can significantly improve your awareness and recalibrate your internal clock, especially when living with chronic pain. It's not about achieving perfect accuracy immediately, but rather about building a more conscious relationship with how time passes.
- "How Long Will This Take?" Game: This exercise involves a simple yet powerful act of prediction and observation. Before you begin any task, no matter how small—whether it's making a cup of tea, responding to an email, or tidying a small area—pause and ask yourself, "How long do I think this will take?" Then, set a timer for that estimated duration. As you complete the task, observe how close your estimate was to the actual time taken. The goal isn't to judge yourself if you're off, but merely to gather data. Over time, this consistent practice helps to refine your internal sense of time, making you more adept at predicting task durations and managing your energy accordingly. It transforms a vague concept into a more concrete, measurable experience.
- Journaling Time: For a few days, dedicate a small amount of time to briefly jotting down your activities and roughly how long each took. This isn't about creating a rigid schedule or scrutinizing your productivity. Instead, it's a gentle form of self-observation, a way to visually map your real-world time usage. You might simply note: "8:00 AM - 8:30 AM: Coffee and gentle stretches," "9:00 AM - 9:45 AM: Reading emails," "11:00 AM - 11:15 AM: Short rest." This practice can reveal patterns in your day, highlight periods when time seems to vanish, and help you identify activities that consistently take longer or shorter than you perceive. It provides tangible evidence of how your time is actually spent, offering insights that can be invaluable for better planning and self-management.
4. Communicate & Delegate
You don't have to navigate this alone. The challenges of time blindness, especially when compounded by chronic pain, can feel isolating. However, building a strong support system and openly communicating your experiences can significantly ease the burden. This involves not only informing those around you but also recognizing when and how to ask for help.
- Inform Loved Ones: It's crucial to have open and honest conversations with your friends and family about time blindness. Explain that it's a genuine symptom of your condition, not a personal failing or a lack of respect. Help them understand that when you're late, miss an appointment, or seem to forget something, it's a direct consequence of your brain's struggle with time perception during a flare-up. Providing this context can transform potential frustration on their part into empathy and patience, strengthening your relationships rather than straining them. You might say something like, "During my pain flares, my brain struggles to keep track of time, so I might be late or forget things. It's not intentional, and I appreciate your understanding."
- "Buddy System" for Appointments: For critical appointments, such as doctor visits, therapy sessions, or important meetings, consider establishing a "buddy system." Ask a trusted friend or family member if they would be willing to help remind you of these appointments. This could involve a gentle text reminder an hour or two beforehand, a phone call, or even offering to help with transportation. Having someone else as a reliable external timekeeper can significantly reduce the anxiety associated with punctuality and ensure you receive the care you need.
- Don't Be Afraid to Ask: In the midst of a pain flare, cognitive function can be severely impacted, making it genuinely difficult to recall if you've taken your medication or completed a specific task. If a loved one was present, or if you've discussed your medication schedule with them, don't hesitate to ask for their help in recalling. Humility in these moments can prevent serious issues, such as accidentally double-dosing or missing a crucial medication. It's a sign of self-awareness and a proactive approach to managing your health, not a weakness. This also extends to other areas where you might need assistance, whether it's delegating a task you've misjudged the time for, or simply asking for help to stay on track with a commitment. Paul, my mom and Paul’s mom are that for me, they help me daily with keeping track of things.
5. Be Kind to Yourself
Living with chronic pain is hard enough. Adding the layer of time blindness can lead to immense self-criticism and frustration.
- Forgive Yourself: When you miss a deadline or an appointment, acknowledge the challenge, adjust, and move on. Don't let it spiral into a cycle of shame. Understand that time blindness is a symptom, not a personal failing. Treat yourself with the same compassion you would offer a friend. I am learning to do this, as usually I end up being so hard on myself that I fall deep into a depressive episode. I have been working on managing this as the depressive episodes were preventing me from living my fullest life.
- Prioritize Rest: Pushing through pain and exhaustion often makes time blindness worse. Listen to your body and prioritize rest, even if it feels unproductive. Sometimes, slowing down can actually help you regain a sense of control and improve your cognitive function, which in turn can help with time perception and productivity. Rest is not a luxury; it's a vital part of managing chronic pain and its associated symptoms. When I’m doing my household tasks and chores, I can only stand for about 5-7 minutes before the pain becomes so bad I have to sit or lay down, so I set a timer for 5 minutes, then work until the timer goes off. It is actually amazing what you can get done in a day if you are consistent with this practice. I was amazed.
Researching for this post really opened my eyes to something I’ve been struggling with for so long, I forget what it’s like not to have these struggles. Navigating time blindness is not an insurmountable task, although there are times it really feels that way. By embracing external timekeepers and alarms, such as multiple reminders and smartwatch alerts, I was able to create reliable temporal anchors. Structuring the day, even loosely, with anchor activities and visual schedules, provides a framework for me to have better time perception. Practicing time-tracking and estimation, through simple games and journaling, enhanced my awareness and I became more accurate in predicting how long things take me to do. Crucially, open communication with loved ones and a willingness to delegate or ask for help can build a vital support system. I am so glad I have that. Above all, practicing self-compassion and prioritizing rest are essential for managing the emotional and physical toll of chronic pain and time blindness. It’s not us being lazy, it’s us trying not to get worse. By integrating these strategies, those living with chronic pain can regain a sense of control and navigate their days with greater ease and less frustration.
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