Steps

1. Set up automatic payments for every recurring bill — remove the 'remembering' requirement entirely
2. Use a separate account for spending money: transfer a set amount weekly so impulse purchases have a natural limit
3. Add a 48-hour rule for non-essential purchases over a set amount (e.g. 30 in your currency): add to a wishlist, revisit in 2 days
4. Use a simple visual tracker (spreadsheet or app) that shows one number: 'money left this week'
5. Schedule a 10-minute weekly money check-in — same day, same time, paired with something enjoyable

What you need

Online banking with automatic payments, a separate spending account or card

Why it works

ADHD impacts impulse control, working memory, and future thinking — all critical for money management. Automation removes the reliance on executive function, and visual systems make abstract numbers concrete.

Age guidance

Adults only.

Real-world example

An adult with ADHD was paying hundreds each year in late fees on bills they could afford. After setting up automatic payments for everything and moving to a weekly spending allowance, the late fees stopped entirely and they saved significantly in the first year from reduced impulse purchases.

Troubleshooting

• Don't try to budget in detail — ADHD brains rebel against complex budgets. Keep it to one number: what's left
• If you keep forgetting the weekly check-in, pair it with something you already do (Sunday coffee, favourite podcast)
• Shame about past financial mistakes won't help. Start from where you are, not where you think you should be