Managing your finances can feel like a juggling act at the best of times. But if you’re one of the estimated 2.6 million people in the UK living with ADHD, it can feel even tougher. Tasks like paying bills, budgeting, or saving for a pension can easily slip through the cracks. Not because you’re careless, but because your brain works a little differently.
ADHD (Attention Deficit Hyperactivity Disorder) affects the way people process information, focus, plan and stay organised. Since those skills are essential for day-to-day money management, it’s no surprise that many people with ADHD find personal finances particularly overwhelming.
So why exactly does ADHD make money harder, and more importantly, what can you do to make things easier?
Impulsivity and emotional spending
Impulsivity is a common trait in ADHD, and it can show up in your financial habits as unplanned spending. That might look like buying things on a whim or giving in to retail therapy during times of stress. It’s easy to justify small purchases in the moment, but they can add up quickly.
What helps:
Wait it out - use a ‘24-hour rule’ before making non-essential purchases. Save the item to a list or screenshot it, and revisit it later.
Create a ‘fun budget’ - set aside a manageable weekly amount for guilt-free spending. That way you don’t have to avoid spending altogether, you have a set amount you can spend.
Declutter your triggers - unsubscribe from marketing emails or unfollow social media accounts that tempt you to spend.
Time blindness
Time blindness is having difficulty keeping track of time or visualising the future. This can make it harder to remember when bills are due, or to plan for long-term goals like retirement.
What helps:
Automate payments - set up direct debits for things like monthly bills, credit card payments, and regular pension contributions.
Visual cues - use wall calendars, sticky notes, or colourful digital reminders for key dates.
Set reminders - schedule regular monthly check-ins labelled ‘Future me – finances!’ to help build the habit.
Executive dysfunction
People with ADHD can find it hard to start, plan, or finish tasks, especially ones that feel boring, like budgeting or sorting out paperwork. This can lead to procrastination, avoiding money tasks altogether, or create difficult situations further down the line.
What helps:
Break it down - split big tasks into small steps. Instead of setting yourself the goal of sorting out your pension, break this into more manageable steps like finding your login details or checking your annual statement.
‘Body doubling’ - working with someone else, either in person or virtually, can help provide focus and motivation needed to complete tasks. It could be a friend, partner, or just someone else being in the same room.
Use a timer - try the Pomodoro method. This is a time management technique where you allocate 25 minutes to focus followed by a short break. It could help you get started on a task without feeling overwhelmed.
Hyperfocus and burnout
Hyperfocus can mean spending hours creating the perfect budget spreadsheet, only to abandon it a week later out of exhaustion or boredom.
What helps:
Keep it simple - choose tools or apps that track spending automatically. The less maintenance, the better.
Limit time - set short sessions (e.g. 20 minutes a week) to check in on your finances, rather than long deep dives.
Make it a habit - create a regular slot like ‘Finance Friday’ to build a sustainable rhythm.
Emotional dysregulation
ADHD can make it hard to manage emotions, which can show up in your financial habits. You might spend to feel better in the moment, then feel ashamed or avoidant afterwards.
What helps:
Pause and name it - ask yourself, “what am I feeling right now?” before spending. It’s often about the emotion, not the item.
Practice self-kindness - treat yourself as you would treat a friend. Mistakes aren’t failures, they’re feedback.
Share your goals - having someone supportive to talk to can help keep you accountable without judgement.
How financial services are starting to adapt
Some banks and financial providers are beginning to design services with neurodiversity in mind. Features like simplified communications, personalised support, and inclusive design are becoming more common. These changes benefit everyone, because when products are built with accessibility in mind, they tend to be easier for all of us to use.
If you have ADHD and find money overwhelming, know that you’re not alone. With the right strategies and tools, you can build a system that works for your brain, your life, and your financial future.
Listen to episode 40 of The Pension Confident Podcast as our expert guests explore the relationship between ADHD and money management. You can also read the full transcript. There’s a handy list of links to helpful resources and support in the show notes too.
Risk warning
As always with investments, your capital is at risk. The value of your investment can go down as well as up, and you may get back less than you invest. This information should not be regarded as financial advice.
