Expert tips for managing money with ADHD

Money can be stressful for anyone, but if you’re living with ADHD, managing your finances can feel especially overwhelming. From missed bills and impulse spending to trouble saving or budgeting, the financial toll of ADHD is real.

October is ADHD Awareness Month, a time to raise understanding of attention deficit hyperactivity disorder (ADHD), break down stigma, and push for better support.

And one area that needs more attention is how ADHD affects money management.

What is ADHD?

ADHD is a neurodevelopmental condition, characterised by inattention, hyperactivity and impulsivity.

While it's often thought of as a childhood issue, many live with its impacts well into adulthood. And its effects go beyond being easily distracted. It can cause serious problems with work, relationships, and - crucially – money.

The financial impact of ADHD

Studies cited on the National Library of Medicine, show that adults with ADHD are more likely to rely on others for money and struggle with impulse spending, going over credit card limits, saving less of their income, and having trouble saving money compared to people without ADHD.

These issues aren’t due to carelessness or bad decision-making. They’re rooted in what’s known as executive dysfunction, that is difficulties with planning, prioritising and managing tasks.

ADHDadultUK: supporting adults with ADHD

To understand more about ADHD and money, we spoke to Professor James Brown, co-founder of the charity ADHDadultUK.

And James knows the challenges personally.

“From a personal perspective, my wife and co-founder and I have around £60,000 of personal debts, built up over years and almost all traceable to living with ADHD,” he said.

Why ADHD makes managing money so difficult

James explained that managing money is especially hard for people with ADHD because it depends on multiple ‘executive functions’ working together.

Impulsivity can lead to spur-of-the-moment purchases, while forgetfulness can result in missed payments and late fees, sometimes called the ‘ADHD tax’. Disorganisation makes it difficult to keep track of spending, paperwork or even know how much is in your account. And because ADHD can make holding down a job harder, income can be unstable too.

“The ADHD brain is often seeking stimulation and reward, and a purchase provides an immediate hit of dopamine. This makes it incredibly difficult to resist ‘buy now’ buttons or special offers. This isn't a moral failing; it's a neurobiological drive,” James explained.

What can help?

Managing money with ADHD isn’t easy, but the right tools and support can make a big difference.

James recommends automating everything, from bills to savings.

“The fewer things you have to remember, the better.”

He also suggests using visual tools. That could be apps with visual interfaces or physical methods like cash-stuffing envelopes.

 “Out of sight is out of mind for the ADHD brain.”

 Creating separate bank accounts or 'pots' for things like bills, food, fun and savings is another useful approach.

 “This creates clear boundaries and prevents you from accidentally spending your rent money,” James said.

 He also recommends embracing the ‘ADHD tax’, the reality that sometimes you’ll need to pay a little more for convenience, like buying pre-chopped vegetables or ordering a takeaway.

 “Accept that you might sometimes pay extra for convenience ... Forgive yourself for it.”

 James points to banking apps like Monzo and Starling, which offer instant spending notifications and virtual ‘pots’ for separating money.

 Budgeting apps like YNAB (You Need A Budget) are also helpful because they make you engage directly with your spending.

 But for James, the most important habit is a regular ‘check-in’.

He recommends regularly “spending just two minutes looking at your bank balance to maintain awareness and prevent avoidance”.

Financial systems aren’t built for ADHD brains

James believes that many financial systems, from banks to benefits, simply aren’t designed with ADHD people in mind.

“They are largely designed for a ‘neurotypical’ brain that is organised, can plan ahead and remembers deadlines consistently.”

“Credit scores, for example, heavily penalise forgotten payments, which is a classic symptom of ADHD. Complex application forms for benefits or loans with multiple steps and required documents are an executive function nightmare. The lack of flexibility and the assumption of consistency sets up neurodivergent people to fail.”

He believes we need clearer processes, better tools and more understanding from financial institutions and would like to see them “using plain language and breaking down applications into smaller, more manageable steps”.

As well as this, he thinks, “Banking apps could offer customisable alerts for bill payments, low balance warnings, and tools to automatically portion out income into different ‘pots’ for bills, savings and spending.”

He also wonders whether “credit scoring systems could potentially differentiate between a single forgotten payment and a pattern of financial irresponsibility”.

James strongly believes “Having trained support staff who understand neurodiversity and can provide guidance without judgment would be transformative.”

Support is out there

If you’re struggling with money and think ADHD might be part of the picture, support is available. Visit ADHDadultUK to find out more and access tools that can help you take back control.

To find out more about ADHD and debt, read our guide.  It explores how the two are connected and provides some helpful neurodiversity-friendly tips for managing your finances in a way that suits your needs.