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How to Keep the Kitchen Organised So Cooking Is Easier with ADHD 

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

For many adults with ADHD, the hardest part of cooking is not the cooking itself but the clutter, lost utensils, and forgotten ingredients that come before it. According to NHS guidance, ADHD can affect focus, working memory, and organisation, which makes maintaining order in busy spaces like kitchens particularly challenging. 

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Why Organisation Feels Difficult 

ADHD affects executive functioning, the set of mental skills that help you plan, organise, and follow through on tasks. NICE guidance on ADHD management notes that adults with ADHD often find multi-step tasks and cluttered environments overwhelming. Research from PubMed and BMJ Open shows that sensory overload and time-blindness can make it difficult to tidy as you go or remember where things belong. A disorganised kitchen can quickly trigger frustration or avoidance, which can reinforce the cycle. 

Practical Tips to Simplify Kitchen Organisation 

NHS-supported resources such as the East London Foundation Trust ADHD Support Pack recommend visual structure and simplified systems. Try these ideas: 

  • Keep only what you use most often within reach 
  • Store similar items together in clear containers or labelled baskets 
  • Use open shelving or transparent boxes so nothing gets “hidden” 
  • Create a reset routine, such as a five-minute evening tidy-up 
  • Keep cleaning supplies visible and accessible 

The goal is not to create a perfect kitchen but to design one that removes friction and supports attention. 

Coaching and Behavioural Support 

CBT-based therapy and ADHD coaching can help adults develop habits for maintaining structure in everyday life. UK organisations such as Theara Change provide behavioural coaching and cognitive strategies to support organisation and executive function. These approaches align with NHS and NICE recommendations by focusing on sustainable systems rather than rigid routines, helping adults find ways to make their environment work for them. 

Takeaway 

An organised kitchen makes cooking easier and more enjoyable for adults with ADHD. According to NHS and NICE guidance, visual structure, simple routines, and accessible tools can help reduce overwhelm and boost confidence. With small, consistent habits, the kitchen can shift from stressful to supportive, one clear counter at a time. 

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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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