Low-Spoons Feeding Yourself

You forget to eat, end up surviving on snacks, or stand in the kitchen overwhelmed and walk out hungry

Steps

Define your 'safe foods': 3-5 things you'll reliably eat even on a bad day. No judgement, even if it's the same thing twice
Stock the kitchen for your worst day, not your best. Keep low-effort versions in stock: ready meals, frozen veg, tinned beans, bread
Build 2 'no-think' meals you can assemble in under 5 minutes from pantry staples. Write them on the fridge
Eat the food in front of you, not the food you 'should' want. A safe meal eaten beats a 'proper' meal abandoned
Pair eating with a cue you already do: kettle on, episode start, work break. Hunger isn't always a reliable starter

What you need

A small shortlist of safe foods, freezer/pantry space, no shame

Why it works

Cooking is a complex executive function task: planning, sequencing, sensory regulation, time awareness. Reducing the steps and pre-deciding the meal removes most of the load, so eating actually happens.

Age guidance

Adults and older teens.

Real-world example

An ADHD adult kept living on biscuits between meetings. They stocked the freezer with 6 microwave meals and put a banana on the desk every morning. Within two weeks, the afternoon energy crash disappeared.

Troubleshooting

Repetition is fine. 'Same lunch every day' is a feature, not a problem
If sensory texture is the block, lean into smooth or crunchy depending on what your body likes today
If you're not hungry but light-headed, eat first, feelings later. Hunger cues are often broken in ND adults