Is It ADHD or Dissociation? Part 2
(Summary) ADHD and dissociation can both make time disappear, but for very different reasons. With ADHD, time loss often comes from hyperfocus or inattention — your mind drifts, or you get so absorbed in a task that hours pass in a blur. Dissociation, on the other hand, involves memory gaps and survival responses that can leave you with no recollection at all. In this post, we’ll explore the key differences between ADHD time-blindness and dissociative time loss, with practical signs to help you recognize what’s happening and respond with compassion.
ADHD and dissociation can both make time disappear — but the signs are very different. Here’s how to tell them apart.
With ADHD, you may not remember something simply because your attention wasn’t focused enough for the memory to stick. Here’s an example: when one of my kids was younger, I’d say, “In fifteen minutes, stop playing your video game and start homework.” They’d nod — without ever taking their eyes off the screen. Thirty minutes later, they were still playing, and when I asked why, they’d swear I’d never said anything. I learned I had to get their attention fully — have them look at me and repeat, “In fifteen minutes, I’ll stop and do my homework.” Without that, the conversation never really registered.
That’s what hyperfocus can do — it blocks other things from being noticed or remembered. Inattentiveness does something similar: you might be in a lecture or meeting, but your mind drifts to what you’ll do afterward, and you miss whole sections. The difference is, with ADHD you often have at least a hazy memory of being there. With dissociation, there may be no memory at all.
Another distinction is awareness. With ADHD, you usually know when you’re off task — you catch yourself scrolling social media instead of working. But with dissociation, you don’t realize anything unusual happened until later, if at all.
ADHD time loss also tends to be predictable. It shows up in familiar patterns: gaming, reading, social media, or another highly engaging activity. Dissociation, on the other hand, often feels unpredictable. Triggers, emotions, or stresses can pull you out without warning, especially early in healing.
And here’s a final difference: with ADHD, you usually remember what you were doing once it’s over — you just can’t believe how much time passed. With dissociation, there may be no memory at all, even if someone fills you in afterward.
Here’s how you can start to tell the difference in your own life.
Signs it might be dissociation:
- You find physical evidence of something you don’t remember doing — like a receipt, a text, or a note in your handwriting.
- People tell you about conversations or actions you have no memory of.
- You notice sudden emotional shifts for no clear reason — or even physical changes, like a new haircut, that you don’t remember deciding on.
Signs it might be ADHD time-blindness:
- You were deeply focused on a task and lost track of everything else.
- You remember what you were doing afterward, but you’re surprised by how much time passed.
- You lose track of time in predictable settings or activities.
- You sometimes notice you’re “off in your own world,” even if you can’t snap yourself back to focus.
Learning to recognize these patterns can make a big difference. It helps you respond with the right strategies — and with more compassion for yourself.
If you’d like something practical to help you start noticing these differences, I’ve put together a free time-tracking worksheet. You can grab it from the Resources section of my website, CommuniDID.com. And if you’d like to go deeper into what to do with those patterns once you notice them, that’s exactly what I cover inside my community.
Frequently Asked Questions
Can ADHD and dissociation happen in the same person?
Yes. Many people live with both ADHD and trauma-related dissociation. This can make it harder to sort out which symptoms belong to which condition. Noticing patterns over time — and talking them through with a professional — can help you untangle them.
Does dissociation always mean I have DID?
Not necessarily. Dissociation exists on a spectrum. Some people experience brief lapses or “zoning out,” while others may have more significant amnesia or identity shifts. DID is just one diagnosis on that spectrum.
How can I tell if my time loss is ADHD or dissociation?
Look at the pattern and memory. ADHD time loss usually happens during engaging or boring tasks and you still remember what you were doing. Dissociation can feel sudden and unpredictable, often leaving no memory of what happened during the gap.
Why does time blindness happen with ADHD?
ADHD affects working memory and attention. If your attention wasn’t engaged, the moment may not “stick” in memory, making it feel like time disappeared. That’s why structure, reminders, and external cues are often so helpful.
What should I do if I’m worried about dissociation?
Start by tracking your experiences — note when time disappears, what was happening before, and what you remember after. If the gaps feel unpredictable or distressing, reaching out to a trauma-informed therapist can give you support and clarity.