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Why Do I Lose Focus While Cooking with ADHD? 

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

If you start cooking and suddenly find yourself scrolling your phone or wandering away from the stove, you are not alone. According to NHS guidance, ADHD affects sustained attention, working memory, and time perception. These challenges can make it difficult to stay engaged during slower or repetitive tasks like cooking. 

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Why Distraction Happens 

Cooking requires multitasking, sequencing, and timing, all areas where adults with ADHD commonly struggle. NICE guidance on ADHD management recognises that executive function difficulties can lead to distraction, impulsivity, and difficulty following multi-step instructions. Research from PubMed and BMJ Open supports this, showing that ADHD affects how the brain regulates attention and transitions between tasks. Distractions such as waiting for a timer or listening to background noise can easily pull focus away from the cooking process. 

Practical Ways to Stay Engaged 

NHS-supported resources such as the East London Foundation Trust ADHD Support Pack suggest using environmental and visual supports to maintain focus. Try: 

  • Using a visible timer or smart speaker reminder for each step 
  • Prepping ingredients before starting (mise en place) 
  • Choosing simple recipes with short cooking times 
  • Keeping your phone out of reach or in “focus mode” 
  • Playing music or an engaging podcast to maintain stimulation without distraction 

These small adjustments reduce the mental load and make cooking feel more structured. 

Coaching and Behavioural Support 

CBT-style therapy and ADHD coaching can help adults understand their attention cycles and develop techniques for maintaining focus during daily activities. UK organisations such as Theara Change offer behavioural coaching that teaches pacing, self-regulation, and adaptive planning. Such support complements NHS and NICE guidance by helping adults create systems that fit their natural energy patterns rather than fight against them. 

Takeaway 

Losing focus while cooking is a common experience for adults with ADHD and is linked to attention regulation and executive function differences. According to NHS and NICE guidance, using visual prompts, simplifying steps, and managing distractions can make cooking safer and more enjoyable. With the right supports, focus in the kitchen can become something you manage, not something you lose. 

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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. 

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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