ADHD lack of focus help.

[u/metalmudwoolwood]

Hello all,

I have terrible ADHD and it’s been really bad lately. Finding focus to cook and eat is so difficult. I used to love cooking but my ADHD has made it such a chore; maybe it’s because I’ve severely downsized into a very small apartment. My kitchen counter space is basically just a butcher block. I can easily go 8 hours and not eat. Doesn’t really help my agenda. Anyone else out there finding ways to deal with this?

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[u/muppet_zero]

I have unmedicated ADHD.

Have a mental or physical list of food you can make with zero or minimal prep. 

Oven pizzas. Peanut butter toast (or just eat peanut butter straight from the jar). A plate of eggs takes 10 minutes to make. Oats (boil water in an electric kettle, add to a bowl of oats, wait two minutes, eat). Pint of Greek yogurt, just open and eat. Protein bars. Packets of salmon. Make rice in a rice cooker or make a packet of instant microwave pasta, dump a packet of salmon on top, add some spices, and you have a high protein high calorie meal with minimal effort.

Then on days when you can focus better, eat better. Make bigger meals that you can eat as leftovers. Or meal prep for a whole week.

[u/ilikebooksawholelot → u/muppet_zero]

Thank you this is perfect.

[u/illyria776]

I go through something similar.

Listen to music/watch YouTube/listen to podcasts or audiobooks/anything that you can multitask with while you cook or do other chores. If you’re getting distracted, swap the media to something that’s more engaging or less overwhelming until you can find the right balance for you and your cooking. White noise can also be great for this. And I’ll listen to instrumentals or music in languages I don’t know so I don’t get distracted by the words if that’s an issue for you.

Considering your goal is to eat more, allow yourself to snack on some of the ingredients along the way.

My philosophy is that something is better than nothing. If you need to use candy or something to help along the way, do it. You can swap it out for something healthier when your other habits improve. And sometimes you might have to fall back to just a protein shake for dinner. That’s ok, it’s better than nothing. (And if you’re really hurting for calories, mass gainer might be a good option.)

Start small. I’m sure you have some recipe that’s complicated, or if you’re like me, you’ll end up adding extra steps that would make the meal better, but end up adding so much extra cooking time. Skip those extra steps. You want to have the motivation to clean so you can make the process easier later. Or just start with eggs and toast if you need to.

You can also try setting a timer and see what you can get done within that amount of time. Sometimes you’ll find that you’re able to keep going after that since the issue is often just with getting started.

And most importantly, remember that you’re not a failure. Don’t beat yourself up over this. Give yourself grace for things. Be proud of small accomplishments, even if it feels ridiculous. These little wins will help give you the dopamine to get more little wins and build up to bigger and bigger wins.

You got this, chief.

[u/WheredoesithurtRA]

/r/mealprepsunday

I cook once a week. It helps that I can eat the same damn thing everyday without getting tired of it.

[u/metalmudwoolwood → u/WheredoesithurtRA]

This looks very helpful. Thanks!

[u/Impossible-Low-2672]

Try some slow cooker meals, precooked rotisserie chicken, instant (or almost) rice, things that are available instantly like greek yogurt, and liquid calories (milk)

[u/yossarian19]

Try addressing your ADHD first.

[u/newO_79]

Cook in bulk one day of the week, then you won’t have to cook for the rest of the week

[u/metalmudwoolwood → u/newO_79]

I appreciate the comment. But I do this already. Eating the same thing for like 4 or 5 days gets old quick.

I think I’m looking for help with reminder systems , or a good journaling format. I really need motivation and organization than anything else

[u/anotostrongo]

I keep Boost High Protein nutritional shakes on hand at all times and I am not afraid to chug multiple in one day if I have to.

I make protein powder shakes and add 1-2 tbsp olive oil and make with soy or dairy milk = 30-40g protein.

I am busy as shit and barely cook: trader joes ancient grains lentil soup and a chopped up section of tofu over a handful of spinach heated in the microwave = 33g protein.

If your budget isn't insanely tight you can buy pre-cooked and seasoned chicken breast for $3 per 25-30g protein serving. Chop it and put on a piece of bread with mayonnaise. Boom. Done.

[u/OliverIsMyCat]

Quick grab protein items help me a ton. Fairlife protein shakes, Greek yogurt, turkey, steam bags of broccoli and edamame.