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How Can I Simplify Recipes to Suit ADHD? 

Posted
Updated
ByMy Patient Advice
Author: Dr. Rebecca Fernandez, MBBS

Cooking with ADHD often feels harder than it should. Following multi-step recipes requires sustained attention, sequencing, and time management, all areas affected by ADHD. According to NHS guidance, adults with ADHD benefit from structure and visual reminders to make daily tasks more manageable, including cooking. 

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Why Complex Recipes Cause Stress 

ADHD can make it difficult to hold multiple instructions in mind, switch focus between steps, and estimate time. NICE guidance on ADHD management notes that working memory and executive function challenges can lead to distraction or overwhelm during everyday tasks. Research from PubMed and BMJ Open highlights that simplifying multi-step activities helps reduce cognitive load and improve follow-through. In cooking, this means cutting down on unnecessary steps, tools, and timing decisions. 

How to Make Recipes ADHD-Friendly 

NHS-based resources such as the East London Foundation Trust ADHD Support Pack recommend breaking complex activities into smaller, visual tasks. You can apply this directly in the kitchen by: 

  • Choosing recipes with fewer ingredients and clear steps 
  • Preparing or measuring ingredients before you start 
  • Using timers, checklists, or voice assistants to track progress 
  • Sticking to a small rotation of “core recipes” each week to reduce decision fatigue 

Batch cooking or using meal kits can also help by removing some of the planning and preparation barriers that trigger overwhelm. 

Coaching and Behavioural Support 

CBT-style interventions and ADHD coaching can help adults develop planning and self-regulation strategies. UK organisations such as Theara Change provide behavioural coaching programmes that teach adaptive routines and practical techniques for managing focus. These approaches align with NHS and NICE recommendations by emphasising small, consistent adjustments that make daily tasks easier to sustain. 

Takeaway 

Simplifying recipes does not mean compromising on quality. For adults with ADHD, it means designing meals that match your energy, attention, and environment. According to NHS and NICE guidance, small adaptations such as shorter steps, visual prompts, and structured routines can make cooking calmer, safer, and far more enjoyable. 

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Dr. Rebecca Fernandez, MBBS
Author

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

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