If you’ve ever felt like managing your money is a bit like herding cats while juggling flaming torches and you also happen to live with ADHD, then you’re not imagining it.
You’re not alone either. As someone who coaches people through the emotional (and often chaotic) terrain of money, I’ve seen how ADHD can throw in some extra curveballs. It’s not about laziness or being ‘bad with money.’ It’s often about trying to function in a world that wasn’t built with your brain in mind.
Let’s talk through some of the most common ADHD-and-money challenges I see, and how we can start to untangle them with compassion, calm, and a bit of strategy.
A Quick Note Before We Dive In…
I’m writing this not just as a coach, but as someone who lives with ADHD—and parents children who do too. Most of the people I work with also experience the world in ways that don’t always fit the usual boxes.
Something I’ve learned along the way: there’s no single way ADHD shows up around money. Our financial habits are shaped by so many things—how we were raised, the systems (or lack of them) around us, the level of support we’ve had.
In my case, I think the only reason I manage money well now is because I grew up with a mum who had OCD. She taught me how to make lists, weigh pros and cons, and keep things organised. That structured environment helped train my brain in a way that many others simply weren’t exposed to.
So take what speaks to you, and leave the rest.
Impulsive Spending: That Dopamine Hit Is Real
Impulsive spending is one of the most common money patterns I see with ADHD. It’s that dopamine rush from buying something now that feels irresistible in the moment—but it’s also what leaves you wondering where your money went at the end of the month.
What’s helped me (and still does!) is learning to build in a pause. That could be a “buy later” list, a 24-hour wait rule, or even just asking, “Will I still want this tomorrow?” Anything that creates space to slow the roll—but still lets your mind wander and get its dopamine fix.
Neuroscience backs this up—James Clear explains in Atomic Habits that the brain releases dopamine in anticipation of a reward, not when we actually receive it. That means the thrill comes from the lead-up, not the purchase itself. So filling your online basket with everything you want, or trying on 10 dresses in a changing room with the intention of buying—can actually give you the dopamine hit without necessarily spending a penny.
It’s the pause that’s key for us ADHD’ers. Practicing that pause—whether through mindfulness, breathwork, or simply noticing the urge without acting on it—is a game-changer. And honestly, every time you do it, it’s a win worth celebrating.
Disorganisation: Money Mayhem, Receipts in the Fruit Bowl
Bills hiding under magazines, unopened envelopes, digital subscriptions you forgot you had… sound familiar? Organisation can feel overwhelming when your brain jumps tracks every five minutes.
Start simple. A colourful wall calendar, a weekly 10-minute money check-in (make it a ritual—light a candle, put on music), or an app that does the sorting for you. The key is less is more—pick one system and stick with it. Progress, not perfection.
Time Blindness: “Wait… That Was Due Yesterday?!”
Deadlines are slippery when you have ADHD. Dates don’t feel real until they’re urgent—and then it’s panic stations.
Automated payments are your best friend. So is setting reminders in multiple places (think: calendar, phone, sticky note on the fridge). Don’t be afraid to create a whole system of support around time—because forgetting doesn’t mean you don’t care. It just means your brain works differently.
Decision Fatigue: Too Many Choices, Not Enough Clarity
ADHD brains love novelty but hate being pinned down by big decisions—especially money ones. Investments? Pensions? Choosing between five utility companies? Hard pass.
Simplify where you can. Reduce choices. Chunk decisions into small, manageable steps. It’s okay to ask for help too—someone neutral who can break it down with you and help you sort the noise from the need-to-know.
Emotional Money Storms: Guilt, Shame & Stress
Money isn’t just maths. It’s emotions, past experiences, nervous system overload—and with ADHD, emotional regulation can be tricky.
Shame spirals after overspending, or the anxiety of looking at your bank account—these are real and valid experiences. Mindfulness, again, can help ground you in the moment. Deep breathing, journaling, EFT tapping, or simply naming how you’re feeling is powerful.
Money healing is emotional work, not just number crunching.
A Holistic Lens: Supporting the Whole You
Trying to ‘fix’ money challenges without addressing how your mind and body work is like trying to fill a leaky bucket. ADHD isn’t a problem to solve—it’s a way of experiencing the world that needs support, kindness, and some clever scaffolding.
A holistic approach means blending practical tools with emotional ones. Mindfulness, movement, creative routines, gentle check-ins—all of this helps create rhythm and structure that feels good rather than forced.
Final Thoughts: You’re Not Broken—The System Might Be
If money stuff feels hard, that’s not a personal failure. It’s a sign that your systems need to fit you better.
This work isn’t about perfection—it’s about progress. Small wins. Small shifts. Less stress.
And yes, you can learn to trust yourself with money. You can build habits that support your brain, your values, and your future. One gentle, intentional step at a time.
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