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Why do ADHD adults forget daily chores? 

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

For adults with ADHD, remembering everyday tasks can feel like running up a down escalator. According to NHS guidance on ADHD at home (2024), forgetting chores has nothing to do with laziness, it’s caused by neurological factors like executive dysfunction, working memory difficulties, time-blindness, and attention shifting problems. These symptoms disrupt how the brain plans, prioritises, and recalls what needs to be done, even when motivation is strong. 

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The ADHD brain and daily routines 

The Royal College of Psychiatrists (2023) explains that ADHD makes it harder to hold multiple tasks in mind and transition between them smoothly. This means simple routines putting on a wash, paying a bill, tidying a room can easily slip away when focus drifts elsewhere. When chores pile up, feelings of guilt, frustration, or shame often follow, reinforcing avoidance and perfectionism. 

The NICE Guideline NG87 (2023 update) identifies this as part of the executive function challenges that define ADHD. Forgetfulness, disorganisation, and time-blindness can make daily life feel chaotic without structured external support. 

What research tells us 

A 2023 study in Frontiers in Psychology found that working memory and attention-switching problems make routine chores particularly vulnerable to being “lost” mid-sequence. Interventions such as habit-stacking, visual cues, environmental changes, and coaching significantly improved consistency and follow-through. 

Likewise, Lancet Psychiatry (2022) confirmed that ADHD forgetfulness is neurocognitive, not moral and that structured systems and compassionate support reduce stress, shame, and burnout in household management. 

Strategies that make chores easier 

Experts from the NHS, NICE, and RCPsych recommend pairing practical structure with emotional kindness: 

  • Use visible reminders: Sticky notes, digital alerts, or wall planners make tasks harder to miss. 
  • Chunk tasks: Break chores into 5-10-minute steps instead of one long session. 
  • Stack habits: Attach a new task to something already routine (for example, tidying while waiting for tea to brew). 
  • Design your environment: Keep cleaning tools where they’re used; simplify clutter. 
  • Be compassionate: Forgetfulness isn’t a flaw; it’s part of how ADHD works. 

Specialist coaching services like ADHD Certify help adults build personalised reminder systems and realistic routines that stick. 

The takeaway 

ADHD forgetfulness doesn’t mean you can’t manage daily chores; it means your brain needs structure and support, not self-criticism. With external reminders, habit-based strategies, and compassionate coaching, everyday life can become calmer, lighter, and more manageable. 

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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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