ADHD Hacks for Everyday Challenges

Heather Park

So, ADHD and cooking. It’s—it’s not a combination that naturally works for a lot of people, you know? The act of planning, gathering ingredients, and following through with a meal can really highlight every aspect of executive dysfunction. Decision fatigue sets in before the stove is even turned on.

Ellie Harper

Yeah! I mean, cooking when you have ADHD can feel like this insurmountable Everest. You’re looking at your fridge, and—boom—brain freeze. You think, “What do I even want to eat?” And then, instead, you just shut the door and order takeout for like, the third time that week.

Heather Park

Exactly. What complicates things is this constant mental juggling. When there are too many steps involved, cooking can feel paralyzing. But, if you remove some of those barriers by planning ahead, it makes the process... just, smoother.

Ellie Harper

Totally! Pre-prepping is a game-changer. During this one insanely busy week at work, I pretty much survived on frozen dumplings—and okay, yeah, they're great—but by day four, I was like, “Enough is enough!” That’s when I fell into this genius idea to prep my “default meals.”

Heather Park

Ah, default meals. Brilliant term. It's all about minimizing decisions, right?

Ellie Harper

Exactly! Like, now I always have a pack of rotisserie chicken, pre-cut veggies, and microwaveable rice in my kitchen. Zero thought required. Toss it together, and bam—dinner’s ready.

Heather Park

And that works perfectly because it eliminates the hurdle of deciding what to eat every time. Those easy combinations—like rotisserie chicken with veggies, or canned beans with salsa over rice—they take the complexity out of meal prep.

Ellie Harper

Yes! And another go-to for me? Instant oatmeal. Like, it’s almost embarrassing how often I rely on it—it’s just there when I need it. Add toppings like peanut butter or berries, and it’s—well—it’s kinda fancy for zero effort.

Heather Park

Exactly, Ellie. Simple, predictable meals don’t just save time, they cut down the mental strain involved. Have a few of these ideas in your back pocket, and you’re far less likely to fall into the trap of skipping a meal or grabbing something unhealthy.

Ellie Harper

Oh, yeah, for sure. And honestly, self-compassion helps too. Like, realizing that it’s okay—even smart—to make “easier” choices when the energy isn’t there. Seriously, disposable plates on those bad weeks? Life. Saver.

Heather Park

Absolutely. It’s about working with yourself, not against yourself. Small strategies like those can go a long way in making meals feel manageable, instead of overwhelming.

Ellie Harper

You know, that idea of working with yourself really resonates. But let me tell you, sometimes even with the best strategies in place, I just hit this wall—like ADHD paralysis. You know what needs to be done, but ugh, you freeze up and can’t even start.

Heather Park

It’s a very real struggle, Ellie. For folks with ADHD, it comes down to executive dysfunction—which impacts our ability to plan, initiate, and even follow through on tasks. This can show up in several ways: task paralysis, choice paralysis, and even mental paralysis.

Ellie Harper

Yeah, that choice paralysis? Oh man, that’s me. Like scrolling streaming services for thirty minutes until I decide... nothing’s worth watching.

Heather Park

Exactly. And the triggers can vary, from sensory overload to simply feeling overwhelmed by the sheer number of options. It can hit during the most mundane tasks or even projects we genuinely enjoy. That’s what makes it so frustrating—it’s not a lack of interest or effort, it’s more like being stuck in neutral.

Ellie Harper

Totally. And then the guilt kicks in, like, “Why can’t I just do this one simple thing?” It’s exhausting.

Heather Park

That sense of frustration is common, which is why recognizing the signs early is so important. If you're procrastinating, avoiding tasks, or constantly feeling overwhelmed—even for things you like—it could be ADHD paralysis. But the good news? There are ways to manage it.

Ellie Harper

Okay, spill the hacks! I’m all ears.

Heather Park

For starters, breaking tasks into smaller, more manageable steps is key. Instead of tackling an entire project, focus on just the first tiny step—like opening your laptop or writing down one thought. That initial momentum helps cut through the paralysis.

Ellie Harper

Oh for sure. I’ve done that with cleaning. I tell myself, “Just clear one corner of the desk,” and suddenly, an hour later, everything’s spotless.

Heather Park

Exactly. And pairing that with time management tools can also make a difference. Techniques like the Pomodoro method, where you work in 25-minute bursts with breaks in between, are especially effective. It creates structure without overwhelming you.

Ellie Harper

Ooh, I’ve heard of that one! It’s like tricking your brain into focus mode. I haven’t tried it yet, though... okay, I’ll admit, ADHD brain keeps forgetting.

Heather Park

That’s where accountability partners can step in. Sharing your goals with someone—whether it's a friend or a coworker—can help keep you on track. I actually have a listener story I’d love to share.

Ellie Harper

Ah, I love a good success story. Go on!

Heather Park

Alright, so one of our listeners emailed us recently about their struggle with overwhelm when managing their daily workload. They decided to break down their tasks into bite-sized pieces. Instead of tackling an entire report, they committed to just drafting the title one day, the introduction the next, and so on.

Ellie Harper

Oh my gosh, that’s so smart.

Heather Park

It really worked for them. Over time, the smaller victories added up, and the overwhelm started to fade. What stood out to me was how they said they felt more in control, which is such a crucial mindset shift.

Ellie Harper

That’s amazing. Honestly, hearing stuff like this makes all these strategies feel doable. It’s not about being perfect—it’s about taking those little steps forward, even if they’re tiny, right?

Heather Park

Absolutely, Ellie. Little by little, it builds momentum. And when you add techniques like identifying your triggers—whether it’s sensory overload or time blindness—you can start to anticipate and manage those roadblocks before they trip you up.

Ellie Harper

I’m feeling inspired already. I mean, I might still freeze up occasionally, but knowing these tools exist? Total game-changer.

Heather Park

That’s the goal. By understanding ADHD paralysis and equipping yourself with these strategies, you’re setting the stage for progress—not perfection, but manageable growth.

Ellie Harper

You know, Eric, speaking of those little steps and building momentum—mindful eating feels like one of those areas where ADHD can really trip you up. Impulsivity, emotional eating... sometimes it’s this mix of overwhelm and that nagging brain voice saying, “Hey, I’ve got an idea—how about a snack?”

Heather Park

Exactly, Ellie. Impulsivity and emotional eating are real hurdles for those with ADHD. It’s not just physical hunger, but also psychological triggers—like stress or cravings for that dopamine hit—that can throw off eating habits. And over time, these patterns can impact not just your health, but your self-esteem too.

Ellie Harper

Oh, totally. I didn’t even realize how bad my habits were until I did this—it’s kinda embarrassing—two-week food diary experiment. Like, I just jotted down everything I ate and why. Turns out, so much of my snacking was stress eating. Like, mid-code debugging stress munching on chocolate bars. Yikes.

Heather Park

That’s such a great example. Mindful eating often starts with awareness, and a food diary is one of the simplest—and most eye-opening—ways to begin. When you can identify your patterns, it becomes easier to make changes.

Ellie Harper

Right! And once I saw those patterns, I was like, “Okay, what can I swap out, here?” So now, instead of chocolate, I keep sliced apples and peanut butter at my desk. Still stress eating sometimes, but at least it’s healthier.

Heather Park

Exactly, Ellie. Simple swaps can make a big difference. Another great strategy is scheduling meal times—having a routine can really ground you and help avoid those impulsive grabs for comfort food.

Ellie Harper

Yeah, I try to stick to meal times now. Let’s be real, it doesn’t always happen, but on good days, just having that structure? It helps so much.

Heather Park

And portion control is another key area. ADHD brains often crave volume, but something as subtle as using smaller plates or pre-portioning snacks can keep things manageable without feeling restrictive.

Ellie Harper

Oh, portion sizes are sneaky! Like, I didn’t realize my bowl of cereal was actually three servings until I looked at the box. Smaller bowls now, problem solved.

Heather Park

Exactly. Combine that with enough sleep and regular exercise, and you’re setting a solid foundation. Both can help regulate appetite and even improve ADHD symptoms overall.

Ellie Harper

Oh, sleep is huge for me. If I skimp on it, the next day? Forget it. Total snack monster mode.

Heather Park

It’s all connected, isn’t it? Sleep, stress, exercise, and nutrition—they feed into each other. And when you start small, like you did with your food diary, it’s easier to build habits that work for you, rather than against you.

Ellie Harper

For sure. And you know what? Self-compassion is huge. Like, if I go overboard on a snack or skip a meal, I just try to, you know, cut myself some slack. I’m human.

Heather Park

That’s such an important reminder. Mindful eating—and managing ADHD in general—isn’t about being perfect. It’s about progress and giving yourself grace along the way.

Ellie Harper

Exactly. And hey, to everyone listening—don’t be afraid to experiment. Try the food diary, play around with meal scheduling, or find swaps that work for you. Every little step helps.

Heather Park

Well said, Ellie. And that’s a great note to wrap up on. Remember, it’s always about finding what’s manageable and sustainable for you. Thanks for joining us on this episode—we’ll see you next time.