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What routines help ADHD individuals stop losing personal items? 

Posted
Updated
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Constantly misplacing your keys, wallet, or phone is a familiar story for many adults with ADHD, but it’s not about laziness or lack of effort. According to NICE guidance (NG87), ADHD affects working memory and executive function, making it harder to keep track of belongings and follow consistent routines. With the right strategies, it’s possible to reduce these daily frustrations. 

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Why ADHD brains lose things 

Research published in Frontiers in Psychiatry (2024) and PubMed (2024) explains that people with ADHD often struggle with prospective memory remembering to do something later and spatial working memory, which helps recall where objects are placed. When combined with distraction or time pressure, essential items can easily be left behind or misplaced. 

The NHS Adult ADHD Support Resource Pack (2025) highlights that losing items is one of the most common executive-function challenges, but structured routines can make a big difference. 

Simple, evidence-based habits that work 

The NHS, NICE, and ADHD UK recommend using environmental structuring and habit stacking — practical ways to “externalise memory.” Examples include: 

  • Designating a drop zone near your door; a tray or hook for keys, wallet, and phone. 
  • Adding visual cues such as colour labels, small baskets, or sticky notes where items are stored. 
  • Pairing new routines with existing habits, like checking your phone and wallet every time you put on shoes. 
  • Using tracking devices or reminder apps for high-loss items. 

A 2025 NHS resource describes these techniques as “low-effort, high-consistency supports” that help build reliable structure into everyday life. 

Reinforcing routines with professional support 

According to the Royal College of Psychiatrists (CR235, 2023) and PubMed (2025), CBT, occupational therapy, and ADHD coaching can improve follow-through by helping individuals identify triggers for disorganisation and maintain long-term systems. 

Private behavioural programmes like Theara Change also use coaching and therapy-based techniques to strengthen daily structure, supporting executive function through personalised habit plans. 

Takeaway 

For people with ADHD, losing items isn’t a lack of care, it’s how the brain processes memory and focus. Creating visible “homes” for essentials, stacking habits, and reinforcing them through structure or coaching can dramatically reduce daily stress, helping you hold onto your things, and your peace of mind. 

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Phoebe Carter, MSc
Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

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. 

Dr. Rebecca Fernandez, MBBS
Reviewer

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 reviewer's privacy. 

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