ADHD and Money: The Biggest Challenges (and What You Can Do About Them)
Managing money can feel tricky for anyone, but for folks with ADHD (like me, hey 👋), the challenges are multiplied. Between impulsivity, distraction, and difficulty with long-term planning/organization, personal and business finances can quickly become overwhelming, leading many to avoid their money as much as humanly possible!
If you’ve ever looked at your bank account and thought, “Where did all that money go?” you’re definitely not alone. I’m going to share a few stats, to help you see you aren’t alone, but please keep reading because I’m not only here to point out the challenges, but to share some tips on making changes.
ADHD + Money Facts:
Around 60% of adults with ADHD report serious struggles with managing money compared to 20% of adults without ADHD.
A study from CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) found that adults with ADHD are four times more likely to experience credit card debt.
Roughly one-third of entrepreneurs with ADHD cite “financial management” as their most persistent business stressor.
But here’s the good news: with some small, practical steps, you can reduce the chaos and build more confidence in your financial life.
Let’s explore the six most common financial challenges ADHD brains face, along with a few simple strategies to help you manage them.
1. Impulse Spending
Our ADHD brains love novelty, quick rewards and dopamine, which can make resisting impulse purchases tough. Whether it’s a new gadget, an online course, or buying all the things for your latest hyper-fixation, those expenses add up fast.
Actions:
Put a 24-hour pause on any purchase over a set amount (say $50).
Set yourself up for success by deleting all your saved credit card information from apps/websites you frequently use, as well as Apple/Google Pay.
Keep a “Wish List” on your phone. Add the item there instead of buying it right away. You’ll often find the urge passes because researching things we want to buy also gives us a dopamine hit!
2. Forgetting Bills and Deadlines
Paperwork and recurring due dates can feel invisible when ADHD makes it hard to track time consistently. Missed payments lead to late fees, stress, and sometimes even business hiccups.
Action:
Automate payments whenever possible. This can be easier if you set up a separate bills account, so you have one for spending and one for bills.
Use calendar alerts, a visual reminder system, or a recurring to-do app reminder for bills that can’t be automated.
3. Irregular Income & Cash Flow Struggles
Many people with ADHD work for themselves or freelance (since traditional 9–5 jobs can feel stifling and anxiety-inducing). But irregular income makes budgeting extra tricky, and can create feast-or-famine cycles.
Action:
Open a separate “income holding” account. A system that helps smooth out the ups and downs is key if you have income that varies significantly. There are many ways to do this, but the key is setting up a specific account that helps you smooth out the income ups and downs. For entrepreneurs, I highly recommend the book ‘Profit First.’
Create a bare-bones monthly budget, the absolute minimum you need to cover essentials. That way, even in slow months, you know your non-negotiables.
4. Avoiding Finances Altogether
When numbers feel overwhelming, many ADHDers cope by avoiding finances entirely. But avoidance will make problems bigger. Whether that’s unopened business mail, ignored bank statements, or tax stress.
Action:
Use the “five-minute rule”: commit to just five minutes of looking at your finances. More often than not, you’ll get into a flow and keep going. Start by looking at and recording your account and debt balances.
Schedule a recurring “Money Date” once a week—just 20 minutes to review balances, bills, and upcoming expenses.
5. Difficulty with Long-Term Planning
ADHD brains tend to prioritize short-term urgency over long-term goals. Spending: NOW. Saving for retirement, building an emergency fund, or planning for taxes: NOT NOW! Saving and planning for the future feels abstract and less rewarding than immediate spending.
Action:
Automate savings by setting up small, recurring transfers; even $10 a week counts. Setting it up at a different financial institution than the accounts you use most often can use out of sight, out of mind to your advantage.
Use visual reminders (like a progress bar on your savings goal) to make long-term progress more tangible and rewarding.
6. Business/Personal Finance Chaos
For ADHD entrepreneurs, separating business and personal money often feels like too many steps. But mixing the two can create confusion, stress, and tax filing headaches.
Action:
Open a dedicated business checking account and use it for all business income and expenses. I know it’s not fun or sexy, but it’s often a lot less work than you think it will be!
Pay yourself a regular transfer from business to personal, this helps keep records clean and gives you a clearer financial picture.
You’re Not Alone—And You Don’t Have to Do This Alone
Managing money with ADHD isn’t about “sucking with money,” it’s about learning to work with your brain, not against it. Each of the micro actions above may seem small, but stacked together, they create momentum toward more clarity and peace of mind.
If you’d like a little structure to make this easier, I created a free budget tool you can use to create a plan for money without overwhelm.
👉 Ready to explore 1:1 financial coaching support? Book a free consultation with me today to explore how we can create a money system that fits your life and your ADHD brain.
ADHD doesn’t mean you can’t thrive financially. It means your brain needs systems designed for you. Whether it’s impulse spending, forgotten bills, or mixed-up business money, remember: you’re far from alone in these struggles.
Small steps add up. And with the right support, you can absolutely build a financial system that brings more peace, less chaos, and a whole lot more confidence.
