ADHD and Finances: Why Financial Wellness Feels So Hard (Part 1)
For this week’s post, I want to share thoughts on one of my long-term hyperfocus topics and something many ADHDers struggle with: finances.
Many adults with ADHD struggle with money management, budgeting, and financial planning, not because they are bad with money, but because of how ADHD affects motivation, impulsivity, and time perception.
I’ve broken this topic into two parts. Part 1 focuses on ADHD traits that can make financial wellness feel difficult. Part 2 will focus on concrete steps you can take on your journey toward financial health.
Disclaimer: This content is educational, not financial advice. I am sharing tools, perspectives, and lessons I have learned over time while navigating finances with an ADHD brain and supporting others who do the same. This is not a substitute for personalized financial guidance from a licensed professional.
I. Interest-based brains and “boring” topics
One reason many ADHDers struggle with finances is our interest-based brain.
Neurotypical brains often take action simply because something is important. ADHD brains are wired differently. Rather than being motivated by importance alone, our nervous systems are activated by interest, novelty, competition, or urgency.
And let’s be honest: most people do not find budgets, spreadsheets, or long-term planning particularly interesting.
When working with an interest-based brain, priority alone usually is not enough to create motivation. Instead, identify what helps you engage and focus, either on your own or with the support of an ADHD coach.
For me, my interest clicked when I discovered the financial independence movement and the idea of using money to create freedom. I resonated with the ability to leave a bad job or unhealthy situation without fear, often referred to as “F-you money.” That personal meaning made finances feel relevant instead of boring.
II. ADHD and dopamine
Another key factor is dopamine.
ADHD brains tend to have lower levels of dopamine, a chemical messenger involved in motivation, reward, pleasure, mood, and focus. Because of this, ADHDers often seek quick dopamine boosts.
Shopping can be one of those sources.
When shopping is not done intentionally or does not align with our income, it can contribute to financial stress or debt. This is not a personal failing. It is a predictable outcome of how our brains are wired and how aggressively we are marketed to.
Start with self-compassion, both for past financial decisions and for moments when you slip up. Companies spend billions of dollars trying to trigger impulse purchases, so it makes sense that ADHD brains are especially vulnerable.
One way to reduce harmful spending is to intentionally get dopamine in healthier ways, so shopping is not your primary source of stimulation or reward.
Accountability can also help. This might look like working with an accountability partner or an ADHD coach. You could set a dollar amount where you check in before purchasing, such as anything over $50. Or you might track a specific challenge area, like Amazon or DoorDash, and report spending weekly or monthly.
III. ADHD and impulsivity
Impulsivity is another ADHD trait that can show up in spending.
Again, self-compassion matters. It can help to reframe impulsivity by recognizing that it also brings positives, including humor, creativity, authenticity, and openness to new experiences.
The goal is not to eliminate impulsivity, but to create pauses around financial decisions.
Managing impulsivity requires self-regulation, and self-regulation is a limited resource. When we are tired, stressed, overwhelmed, hungry, emotionally activated, or already using a lot of executive function, our capacity to pause and think things through is lower. In those moments, resisting impulse spending becomes much harder, even if we “know better.”
Because of this, it is often more effective to plan around your self-regulation capacity rather than relying on willpower. Pay attention to when your defenses tend to be down and avoid spending during those windows when possible. This might mean not shopping late at night, avoiding online stores after a hard workday, or delaying purchases when you are emotionally dysregulated.
For online shopping, one practical pause strategy is putting items in your cart and waiting 24 to 48 hours before checking out. You still get the dopamine without the immediate purchase. For in-person shopping, making a list ahead of time and sticking to it can reduce impulse buys.
Pausing is easier said than done, especially when working memory is unreliable. External reminders can help, such as a sticky note, phone reminder, screenshot of your goals, or voice memo reminding you why you are pausing.
IV. ADHD and time blindness
Many ADHDers experience time blindness, which makes it difficult to conceptualize the future. Time can feel like “now” versus “not now.”
Financial wellness requires some level of future planning, which can feel abstract and unmotivating for ADHD brains.
To work with time blindness, connect your financial goals to something meaningful and concrete. Ask yourself why you want to improve your financial health. This might be a long-talked-about trip, the ability to change careers without panic, buying a home, or simply reducing stress.
Get specific and create visual reminders of those goals so they stay present in your daily life and decision-making.
V. When finances feel scary
Avoiding finances is not just an ADHD issue. Neurotypical and ADHD brains alike can avoid financial tasks because money carries fear, shame, and emotional weight. When life feels stressful or overwhelming, working on finances can feel impossible, especially when energy and self-regulation capacity are already drained.
Again, self-compassion matters. Avoidance is often a protective response, not a personal failure.
When you do plan to work on your finances, be intentional. Get clear on what you are working on, how long you will spend, and when you will stop. Create an environment that supports your brain, whether that means setting a short timer, choosing a calm space, or stopping before you feel flooded.
You do not have to do this alone. For some people, working with a financial professional can provide structure, clarity, and support when navigating a topic that feels overwhelming or emotionally charged.
Now that we’ve explored how ADHD traits can impact finances and how to work with your brain instead of against it, stay tuned for Part 2. In next week’s post, I’ll share concrete steps you can take as you begin or continue your financial wellness journey.
