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Why Do I Skip Steps or Forget Recipe Parts with ADHD? 

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

If you often realise halfway through cooking that you missed a step or left something out, it is not carelessness. According to NHS guidance, ADHD affects focus, sequencing, and working memory, the brain functions that help you keep track of multi-step tasks. Cooking challenges are a common and completely understandable part of ADHD daily life. 

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The Role of Working Memory and Distraction 

Working memory is what holds short bursts of information while you use it. NICE guidance on ADHD management explains that adults with ADHD often have difficulty maintaining this type of focus, especially when switching between tasks or managing distractions. Research from PubMed and BMJ Open shows that this “cognitive drift” can lead to skipped steps, mistimed ingredients, or even forgetting that something is cooking. 

Environmental factors such as background noise, hunger, or clutter can also make it harder to stay engaged, increasing the likelihood of errors. 

How to Reduce Recipe Confusion 

NHS-supported resources such as the East London Foundation Trust ADHD Support Pack recommend using visual systems to strengthen task flow. Try these strategies: 

  • Highlight or number each step before starting 
  • Prepare all ingredients first and keep them visible 
  • Use timers or verbal cues to move between stages 
  • Choose recipes with short, clear steps 
  • Keep distractions (such as phones) out of reach 

These simple adjustments reduce mental load and make it easier to stay on track. 

Coaching and Behavioural Support 

CBT-based therapy and ADHD coaching can help adults understand how executive function affects everyday routines. UK organisations such as Theara Change provide behavioural coaching programmes that teach focus regulation and sequencing skills for practical tasks like cooking. These approaches align with NHS and NICE guidance by promoting small, evidence-based habits that improve confidence and reduce frustration. 

Takeaway 

Skipping recipe steps or forgetting ingredients is not a sign of carelessness, but a reflection of how ADHD affects focus and working memory. According to NHS and NICE guidance, visual cues, structured routines, and behavioural supports can make cooking feel easier and more rewarding. With the right systems in place, you can stay on track and enjoy the process, not just the result. 

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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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