You also could probably tone your working memory muscle for free by regularly challenging yourself to hold in mind short lists of things -- shopping needs, to-do items, names of new acquaintances -- for several hours, lengthening the list a bit as you get better.
In a burgeoning field of brain-training programs, one developed by Dr. Torkel Klingberg of Sweden's Karolinska Institute focuses on improving the performance of working memory specifically, and boasts clinical trial evidence of its effectiveness in doing so. Torkel's Cogmed QM program has won growing support among clinicians in the U.S. as a treatment (either alone or as an adjunct to medication) for patients with ADHD and for those with stroke damage. More than 100 clinicians -- including UCLA's Saslow -- now use it. But it is also marketed as a means of sharpening working memory in the healthy.
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The five-week program, available as a software package through specially licensed psychologists and physicians, costs $1,500 to $2,000. It monitors a player's performance level and pushes him or her to improve in each 40-minute session. An online brain-training program called Lumosity also has shown promise as a means of building working memory, as well as other cognitive skills that slip with age and illness. And UCLA neurologist Dr. Gary Small, author of "The Memory Bible" and of "iBrain," teaches "memory Bootcamps" that help build and sustain working memory.
Break down tasks into smaller chunks
On average, studies find, we misestimate the passage of time by 15% to 20%, according to Buhusi. That means you might spend 48 minutes to 72 minutes completing a task you had estimated would take an hour. Breaking that task into six 10-minute segments should not, mathematically, cut your misestimate. But experts agree that even for people without attention disorders, it is easier to sustain focus for the duration of a shorter task than it is on a longer one. And that greater focus is likely to lead to efficiency.
Those who work with patients who have ADHD call this "chunking" tasks, and say it is a crucial strategy for time management, as well as for overcoming inertia and overload. Dr. Martin L. Kutscher, author of several books about living with ADHD and co-author of a forthcoming book titled "Organizing the Disorganized Child," says that for many who struggle with time-management problems, it's necessary to break down to-do lists into small, manageable increments and to map out a day -- or at least a designated "work" portion of the day -- in half-hour increments. It's equally important to look back over one's estimates for the completion of task chunks and gauge their accuracy, Kutscher says.
Work space should have not only a clock but also a kitchen timer, he says, to aid in that reality check. When such misestimates are corrected, tasks stand a better chance of getting done on time.
Pay attention to your body's clock
Would you consider your rumbling stomach a reminder of a lunch meeting? Mightn't that 4:30 p.m. energy trough signal it's time for an invigorating walk around the block or hike up the stairs?
Our internal rhythms can be powerful cues to keep us on track -- if we listen to them, experts say. But sleep -- one of circadian rhythm's most insistent demands -- may play the most important role in keeping us in charge of our time.
Researchers have consistently found that getting sufficient rest -- for most about eight hours nightly -- makes sensory perception sharper, attention more focused, reaction time swifter, and time estimates more consistent.
Humans' circadian rhythm ticks entirely separately from the internal clocks that influence our unconscious sense of "timing" or allow us to estimate the passage of minutes or hours. Patients with damage to their suprachiasmic nucleus -- the region of the brain in which the circadian clock resides -- can still count passing seconds and minutes and hear, see and respond to tiny time gaps that help us make sense of the world. But trying to cheat our internal clock -- most notably out of adequate nighttime sleep -- can wreak havoc on our ability to focus attention and engage in higher-order reasoning. Good timing, as well as accurate estimation of time's passage, rely on both to work optimally.
Many of us who don't jet across time zones and have never worked a swing shift nevertheless mess with our internal clocks every weekend. Those who stay up late and sleep in more than a couple of hours past their usual sleep schedules on weekends, Kutscher says, "reset their clocks over the course of the weekend . . . they give themselves jet lag."
As they return to the rigors of the workweek, "the first thing to go is executive function" -- the self-control, attention and planning necessary to track and use time well.
Make time visual -- go analog
Our omnipresent cellphones and pocket organizers all show the time. How, then, could we lose track of passing minutes and hours? Easily, says Kutscher, who treats the pathologically disorganized.
The digital organizers so many of us carry can be the salvation of the forgetful and the time-challenged by reminding us of appointments, due dates and obligations, Kutscher says. Though they can be a key part of the self-help arsenal for those who lose track of time, they do little to make time management more accurate or realistic, or to see ahead more than a day or two. They are no substitute for a good old-fashioned analog clock or watch and a large multi-month calendar, he says.
"Time is a very ethereal, abstract issue, especially for people with attention problems," Kutscher says. For these people, the visual image of, say, 15 minutes on an analog clock or watch is much more concrete than a static display of numbers on the face of a cellphone.
Kutscher recommends that his patients rely on analog watches and kitchen timers for planning and monitoring task completion. He is a particular admirer of watches -- marketed largely to those with disabilities -- that on the same face presents the time and a task-timer that narrows down to zero.
The same principle of making time visual prompts Kutscher to recommend that in addition to their daybooks and electronic organizers, patients write their large-scale plans on maps that allow at least a whole month at a glance. Daybooks and electronic organizers are great at showing us the schedule for our day, but aren't as good at letting us see and plan the separation of due dates, deadlines and staged-tasks -- those involving complex preparation.
"Anything you can do to make time physical helps," Kutscher says.