ADHD Toolkit
Practical money management for ADHD brainsβbecause financial struggles aren't about being irresponsible
Bill Payment Tracker
π Never Miss Another Due Date
List your recurring bills here. Check them off as you pay them. Visual tracking prevents those expensive "oops" moments.
Pro tip: Take a photo of this or transfer to your phone's reminders app
Automation Setup Checklist
π€ Let Technology Do the Remembering
The best ADHD money strategy is removing the need to remember. Set it up once, forget about it forever.
Set These Up RIGHT NOW
- Auto-pay for all fixed bills (rent, utilities, subscriptions)
- Direct deposit into savings ("pay yourself first")
- Low balance alerts on checking account
- Calendar reminders 3 days before variable bills due
- Bill payment app with push notifications
- Credit card auto-pay (at least minimum payment)
- Automatic savings transfer on payday
- Round-up savings app (Acorns, Digit, etc.)
Yes, setup takes effort. But it's one hour now vs. remembering every month forever. You know which one ADHD brains will fail at.
The "Good Enough" Budget
π° Simple Money Buckets
Detailed budgets don't work for ADHD. Use the 50/30/20 rule instead: 50% needs, 30% wants, 20% savings/debt.
50% NEEDS (Essential)
Rent, utilities, groceries, insurance, minimum payments
30% WANTS (Flexible)
Dining out, hobbies, entertainment, shopping, fun
20% SAVINGS/DEBT
Emergency fund, extra debt payments, retirement, goals
Impulsive Spending Protection
π The 24-Hour Rule
ADHD brains crave instant gratification. Create friction between impulse and purchase.
Before Buying Anything Over $50, Ask:
- Do I need this or just want it right now?
- Will I still want this tomorrow?
- Is this dopamine-seeking or a real need?
- Have I budgeted for this category this month?
- Can I wait 24 hours to decide?
Money Anxiety Check-In
π° How Do You Feel About Money Right Now?
Financial avoidance is common with ADHD. Acknowledging the feeling is the first step.
The "Money Date" Weekly Check-In
π 15 Minutes That Save You Stress
Pick the same day/time each week. Make it pleasant (coffee, music, whatever helps). Just 15 minutes of attention prevents disasters.
- Check account balances
- Review pending charges
- Pay any bills due this week
- Move money to savings
- Check upcoming expenses
- Review subscriptions (cancel unused ones)
- Celebrate any wins (paid bill on time, stayed in budget)
Late Fee Prevention System
πΈ Stop Paying the ADHD Tax
Late fees, overdraft charges, and interest add up to thousands per year. Here's how to stop the bleed.
Financial Shame Reducer
"ADHD makes executive functions harder, and managing money IS an executive function. You're not bad with money because you're lazy or irresponsible. Your brain literally processes rewards, consequences, and time differently."
π Money Struggles Are Symptoms, Not Character Flaws
ADHD-Friendly Money Strategies
- Separate accounts for separate purposes: One checking for bills (auto-pay only), one for spending. Can't accidentally spend bill money if it's not accessible.
- Cash for discretionary spending: Physical money creates real awareness. Envelope system actually works. When it's gone, it's gone.
- Delete shopping apps: Extra friction = fewer impulse purchases. Making it slightly harder to buy saves thousands.
- Round up due dates: If rent is due the 15th, treat it like it's due the 10th. Build in buffer for ADHD time blindness.
- Freeze your credit cards: Literally put them in ice or use app freeze feature. For emergencies only. Thaw time = impulse prevention.
- Visual money tracking: Apps like Mint or YNAB work better than spreadsheets. Pretty graphs = more dopamine = you'll actually look.
- Emergency fund in a separate bank: Out of sight = less tempting. Can't impulse-spend what you don't easily access.
- Body doubling for money tasks: Do bills or budgeting with a friend on video. Accountability + presence = actually getting it done.
- Shame-free financial advisor: Find one who understands ADHD. Good ones help set up systems that work WITH your brain.
- The "sinking fund" method: Set aside small amounts weekly for irregular expenses (car repairs, gifts). Prevents "surprise" expenses from derailing you.
Monthly Money Reflection
π What's Working? What's Not?
Track patterns to identify what helps and what makes things harder.