Created and written by: Suren Chiu, RDN, LDN

One of the top struggles for ADHDers (and anyone really) is remembering to eat. We have so many things to take care of in day. Work meetings. Family obligations. Social outings. Kids’ sporting games. You name it. I don’t usually see eating lunch as a typical item on the to do list. Unless it’s a scheduled event with a friend or for work. Life gets busy. There are many things to manage and do. Remembering to eat can often feel like one more thing on that to do list.

But it does not have to be. Taking practical steps to simplify your food life can make you a smidge happier. I personally think and function better when I have some food in me. I assume most people do. Don’t go overboard with the food ideas. Keep it simple. Try new strategies. Maybe take an thought or two from my ideas below to get you started.  

Create a Schedule 

Following a set pattern makes eating a lot easier. If you work from home, try blocking off time on your calendar for a lunch break. If not, try to set a 30-60 minute window sometime at work to sit down to eat. Nowadays, eating through meetings, work, and while watching shows is the norm. Food becomes a lower priority. The result is that we forget. Schedule your meal or snack times in advance. This gives you one less thing to think about and simply follow while nourishing yourself.  

Strategic Placement  

Have you ever been to a house that has a fruit bowl? You eye that bowl. It’s right in front of you. It would be really hard to not think about it. Let alone eat some if you were able. In the same way, visual cues are huge for ADHDers. Seeing things is often a reminder in itself to make executing a task a lot easier. Hiding your snacks in the cupboard doesn’t cue your brain to eat. Somewhere visual and obvious is the way to go. If not your dining table, why not a drawer near your work station? Or on a counter where you take your coffee break.  

Organize Your Fridge  

Do you know what I love about convenience stores? Everything is so organized. You know exactly where to find anything. Granted, this isn’t the standard I am trying to set for you home. But, a little organizing in your food space is helpful to limit distractions and stress. Assigning spots for your convenience foods, raw ingredients, and food for lunch reduces the mental load of your daily life. I love when I know exactly where my hummus or string cheese is. I can grab it and go about my business without the hassle of digging through my fridge.  

Make Lists with Options  

There is a saying that you don’t know what you want until you know what you can have. The same goes for your dinner, breakfast, and lunch. Often times, I get tired of choosing what to eat. Isn’t it nice when a menu is preset for you? At least you can choose from the options instead of coming up with your own ideas.  

Jotting down a list of foods that you have or like to eat is an easy way to do this. Refer to it when you build a grocery list, brainstorm ideas, or for meal prep. Don’t let decision fatigue get the best of you. Use your list and decide beforehand what you want to eat to make your life a little simpler. Even if you end up changing your mind the day of, that’s ok! You had a Plan B without knowing it.  

There is no right way to structure the way you do food. So don’t feel like there is a specific way you have to do it. Even if other people think it is weird, it doesn’t matter. Quite frankly, you aren’t feeding them. You are feeding and nourishing you. Put yourself first. Think of your preferences and start there. It’s okay to do things for yourself that make life a little easier.

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