A psychologist offers simple tips for managing ADHD and symptoms
Dr. Ali Mattu explains how initiatives like creating checklists and physical activity can help manage ADHD.
When Bre Kane was in his 20s, managing their finances was difficult.
In search of comfort, I often made impulse purchases, such as ordering food and clothing I couldn’t afford.
Cain also said he was signing up for subscriptions he already had but forgot about.
But after being diagnosed with attention-deficit/hyperactivity disorder three years ago, Kane, now 30, began to understand the reasons behind such financial behavior and started putting on financial “bumpers.”
Making ends meet with ADHD can require some adjustments, including overcoming the potential shame of not being able to control spending and ignoring the need for better financial planning, often referred to as the “ostrich effect,” says Cain, who shares her financial journey with ADHD on social media for Money for Misfits.
“Money is emotional and incredibly psychological,” Kane says.
“What I wish I had understood sooner is that most of my spending was not on things I would buy,” Kane said. My brain wanted stimulation, comfort, and reward, and spending money was the easiest way to get it quickly. ”
Once Cain understood that, “I stopped treating it as a discipline issue and started treating it as a systems issue.”
In some cases, ADHD can make managing your finances more difficult, but not everyone with ADHD struggles with money. People without ADHD also struggle to stay on track financially.
What is ADHD?
ADHD is a brain disorder that begins in childhood and can persist into adulthood, according to Dr. David Goodman, assistant professor in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.
Symptoms include being easily distracted, difficulty keeping track of time, and impulsivity. Other symptoms may include poor judgment and lack of organizational skills, he said.
These symptoms can affect your finances and manifest as overspending, late bills, overdrafted accounts or general credit rating issues, Goodman said.
If left unchecked, Goodman said it can lead to a “downward spiral that is difficult to get out of” until other resources intervene.
Stress can accompany ADHD and finances
Kristin Hargrove, clinical assistant professor and associate director of the Center for Love and Money at the University of Georgia, said people with ADHD may have a variety of financial problems, including frequent late or missed payments, although not necessarily large bills.
Also common are problems with self-reported “budgeting,” or planning attempts that don’t make realistic expectations of future expenses, said Hargrove, a certified financial therapist and president-elect of the Financial Therapy Association.
Hargrove suggests that people facing these issues break up their financial tasks into chunks instead of trying to complete them all on the same day. You can also simplify your tasks with apps that sync with your account.
“We’ve simplified and automated as much as possible,” Kane says.
Additionally, if a patient is taking medication for ADHD, it may be more effective to budget and pay bills during times of the day when the medication is most effective, she said.
Hargrove said another good tip when tackling money issues is to “keep notes about where you left off and what you’re going to do next.”
More tips from Hargrove:
- Put your bill on automatic payment (make sure you have enough margin in your account).
- Use an app to help you see what costs you will incur.
- Remember, money management is a skill that needs to be honed. No one is born knowing how to manage it well.
- Be aware of large semi-annual and annual expenses such as car insurance and taxes.
- Get help finding a financial professional who might be right for you.
- Don’t rely on debt, especially high-interest loans, except in absolute emergencies.
- Pay your future self first through automatic investments in your 401(k) or Roth IRA. (And make sure those savings are actually invested, rather than kept as cash in a retirement account).
- Don’t focus too much on money. Separate the phases (information gathering, organization, analysis, problem identification and resolution).
small steps lead to victory
Hargrove, whose research focuses on ADHD, said there are many “well-intentioned” people offering advice.
But Goodman recommends seeking professional help if you’re still experiencing financial turmoil despite your best efforts. This includes education, access to resources such as CHADD (Children and Adults with Attention Deficit/Hyperactivity Disorder), and support groups.
Otto Rivera, a certified financial planner in Orlando, Florida, understands the challenges of organizing household finances for people with ADHD.
“When you’re just starting out, it’s often difficult,” said Rivera, who was diagnosed in her 40s.
“It could be out of shame or it could be because it’s so overwhelming that it becomes paralyzing,” Rivera said. “They’d rather keep watching because it’s especially hard to get started.”
Some people may also be more likely to focus on short-term financial goals, rather than envisioning things far into the future, such as retirement, Rivera said.
It’s good to start slow and celebrate small victories, he said.
Betty Lin-Fisher is a consumer reporter for USA TODAY. Contact her at blinfisher@USATODAY.com or follow her at @blinfisher on X, Facebook and Instagram and @blinfisher.bsky.social on Bluesky.. Sign up for our free The Daily Money newsletter, breaking down complex consumer and financial news. Subscribe here.
