Eating with ADHD can be hard, some days you’re on a roll and not thinking about it because it feels so easy, other days it feels like a huge mountain looming in front of you. You may need a kitchen floor cry because of the overwhelm. For neurotypical people, feeding themselves is an automatic task, like breathing. For us, just like so many habits eating is not automatic.
That means we use the same amount of brain energy every single day when we try to figure out what to eat and make, whereas for neurotypicals they don’t use as much brain energy since it’s more of a habit. (So, may that note help you be a little kinder to yourself 😊) I’ve identified quite a few stuck points (this is non-exhaustive) along with solutions.
Try on what fits!
01 TASK PROBLEM
For neurotypical people, eating lunch is 1 task.
For ADHD brains, it’s 5:
choosing/thinking up ideas → prepping → cooking → eating -> cleaning up.
The fix: Do only 2–3 tasks, not 5. Eating is already one task. Start there, and you might notice you have some more energy than before.
Side note: I also count grocery shopping as a task. This is why I usually buy a pre-made meal at the store on those days, or I get grocery delivery.
This is also why I created Spoon Saver, the 40-day hyperfocus program to build out your own system like this… but better.
This essentially eliminates one of the tasks for good and frees up your energy to do so many other things!
Check out the program details here to join the next cohort ✨
02 MICRO BARRIERS
Micro barriers are tiny things that feel stupid but stop us anyway.
When something feels like too much, ask: What’s the actual micro barrier?
Example: Grapes still on the vine is the microbarrier to eating them → take them off and put them in a container.
Work around them instead of beating yourself up!
03 INGREDIANT PREPPING
Forget meal prep. Do ingredient prep instead.
Each week, prep:
- 2 protein sources
- 2–3 vegetable sources
- 2–3 fruit sources
- 2 starch sources
Keep in separate containers. Mix and match all week = easy 5-minute meals! Use canned or frozen ones to make it easy.
04 TIME BLOCKING
Schedule eating windows instead of specific times for eating. This helps reduce shame and bypasses some of the demand avoidance behavior that comes with it.
Suggested windows:
Morning: 7–9am
Midday: 11am–1pm
Evening: 5–7pm
If you’re inside your window → eat something. This prevents the energy crash that makes dinner feel impossible.
05 BODY DOUBLING
Getting the motivation to eat is hard. Body doubling activates your mirror neurons and gives you the push.
Try:
Scheduling calls (or do some impromptu!) with friends/family during meal times
Asking your partner to randomly check if you ate
Eating near someone who just… eats normally.
06 VISUAL STIMULI
Tape a list of meal ideas to your fridge. If you don’t have to think about what to eat, you’re more likely to eat it. If you can see your options, even easier. Reduce the cognitive load wherever you can.
Another side note… You generate this AND your whole personal menu in Spoon Saver! If you’ve ever wished you could just have all this done finally because you know it’s going to help, let’s finally do it together.
Check out the program details here to join the next cohort ✨
07 DRINKABLE CALORIES
Protein shakes and smoothies almost eliminate the barrier to eating. They also activate your brain to want chewable food — and give you the energy to actually make something.
Stock up on your favorite protein shake or make a big smoothie at the start of the week.
08 EATING DISTRACTED
Yes, it’s fine. Actually, it’s great, if it means you’re eating.
Eating while watching something:
- Distracts you from texture changes
- Makes chewing less boring
- Gives you motivation to keep eating
Pavlov yourself: only watch your favorite show while eating.
09 FINGER FOODS ADULT LUNCHABLES
Sometimes your brain needs to see food as small, not a full meal.
A plate of cheese, deli meat, crackers, fruit, and dip is way less overwhelming than a full lunch. You’re giving your brain permission not to finish everything.
10 SAFETY SIGNALING
That “I CAN’T EAT ANYMORE” feeling mid-meal? It’s your nervous system saying it doesn’t feel safe — not the food itself.
When it happens:
- Notice the feeling
- Think “I am safe” while exhaling slowly through your mouth
- Repeat 3–5 times
- If you still can’t eat — thank your body for what it did eat
This slowly teaches your body that food is safe. You can also move where you’re eating. Sometimes it’s just that your body hates the consistent place (just like if you eat the same food for too long, all of a sudden your body rejects it).
11 DEMAND AVOIDANCE
Sometimes you can’t eat because of demand avoidance — and tricking the brain alone is really hard.
One approach: have a trusted person say “You’re right, you literally can’t eat that” — and (annoyingly) it often helps. Talk to the people around you about this ahead of time so it’s ready when you need it.
12 GET INSPIRED
When the fridge stare hits, it’s not always about energy or motivation. It might be about inspiration.
Try:
- Scrolling Pinterest or a cookbook with pictures
- Reminding yourself: “I like cooking. It’s fun.” (Your ADHD brain forgets what it likes — sometimes you just have to tell it)
- Starting with one ingredient that sounds good right now
13 THE ENERGY DRAIN FIX
Too low-energy to cook? Two options:
- Quick sugar hit — a simple carb gives your brain 5–10 minutes of energy to actually make something
- Takeout — this is a legitimate accommodation, not a failure
Prevention: eat every 3–4 hours so the crash doesn’t happen in the first place.
14 ACCOMMODATIONS ARE NOT CHEATING
Pre-cut food, canned beans, frozen meals with nutrients — these are accommodations.
Your body doesn’t care that much if your beans came from a can or dry. Your brain will have more energy to cook if you didn’t have to cut the veggies first.
Accepting that ADHD is a disability gives you the freedom to accommodate yourself — and that’s where the real change happens.
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