Our September Planner Theme - ADHD and Money

For individuals with ADHD, managing money can be a significant challenge. ADHD, characterized by symptoms such as impulsivity, inattention, and executive dysfunction, often makes the task of budgeting and tracking finances more daunting. If you’re someone who struggles to stay on top of your finances, rest assured you’re not alone. Many adults with ADHD face similar difficulties, but with some thoughtful strategies and tools, financial management can become more manageable.

In our September planner we are focussing on finances and have designed a range of tools to help you take stock, plan for the future and delve deeper into the whats, whys and how much of your finances.

Common Financial Challenges for People with ADHD

1. Impulse Spending ADHD brains are wired for seeking stimulation, and buying things can give a temporary dopamine hit. This often leads to impulse purchases, whether it’s grabbing something on sale or buying an unnecessary item because it’s “shiny and new.” Over time, impulse spending can lead to significant debt and financial instability.

2. Difficulty Planning and Budgeting Many people with ADHD struggle with executive functioning, which includes the ability to plan ahead and think long-term. Budgeting requires not only sitting down and organizing finances but also projecting future needs—an overwhelming task for someone who finds it difficult to focus on today’s to-dos, let alone next month’s bills.

3. Forgetting to Pay Bills ADHD can impact memory, leading to missed payments and late fees. Even with auto-pay, people with ADHD may forget to track spending, which can result in overdraft fees or an overdrawn account.

4. Procrastination ADHD brains tend to struggle with tasks that are either boring or overwhelming, and dealing with finances often falls into both categories. This leads to procrastination, making the financial situation even worse. When bills pile up, the task becomes so overwhelming that it feels impossible to face.

5. Emotional Dysregulation Financial stress can trigger emotional dysregulation, a common symptom in ADHD, making it harder to deal with money matters calmly. Anxiety or shame around past financial mistakes might prevent individuals from addressing their finances head-on.

Tips for Managing Money with ADHD

While these challenges can be daunting, there are many strategies and tools that can help people with ADHD manage their money more effectively. Here are some practical tips to help get you started:

1. Use Automation for Bills and Savings Automating your bill payments is a game-changer. Set up direct debits for recurring bills like utilities, rent, and credit card payments so you never miss a due date. You can also automate transfers to a savings account—this way, you're building savings without needing to remember to do it manually.

2. Create Simple, ADHD-Friendly Budgets Complex budgets may be intimidating, so try creating a simpler system. Consider the “50/30/20” rule: allocate 50% of your income to needs (bills, groceries, etc.), 30% to wants, and 20% to savings or debt repayment. See our September planner Financial Health Check tool to take stock of your income and expenses.

3. Set Reminders for Due Dates Use phone alarms, calendar apps, or even sticky notes around your home as reminders for important financial deadlines. You can also set up recurring alerts for when credit card payments or other bills are due.

4. Break Big Tasks into Small Steps Facing your finances can feel overwhelming, but breaking the process into smaller, manageable steps can help. Instead of planning your entire financial year, start by reviewing one month of bank statements. Use the Financial Goals tracker in our September planner to set realistic achievable goals for yourself.

5. Partner Up for Accountability Find an accountability buddy, like a spouse, friend, or financial coach, to help keep you on track. Just knowing someone is there to support you can make you more likely to follow through. They can also help with tasks like reviewing your budget or going over financial goals.

6. Reward Yourself for Progress Motivation can be a struggle, so building rewards into your financial habits can be a great way to stay consistent. Set small, achievable financial goals, and when you meet them, treat yourself to something fun (without going overboard). The rewards will help keep the dopamine flowing, making the process feel less like a chore.

Final Thoughts

Money management with ADHD doesn’t have to be an insurmountable challenge. By breaking things down, automating where possible, and using creative strategies to stay engaged, you can take control of your finances and reduce stress. The key is to acknowledge your unique needs and find solutions that work for you, so you can make money management ADHD-friendly and sustainable.

Remember: progress is better than perfection, and taking small, consistent steps will lead to better financial health over time.