Has anyone improved their punctuality, or is being late forever part of ADHD?

Many people with ADHD do improve punctuality, but it usually requires external strategies rather than willpower alone. Time blindness makes it genuinely hard to feel how long things take or how close deadlines are. Shame rarely helps and often makes it worse. Clinicians focus on supports like buffers, alarms, visual timers, and accountability rather than expecting internal time awareness to magically improve. Being late is not inevitable, but improvement often comes from changing the environment, not the person. Progress is possible without perfection.