Hey there!
We all know that grocery shopping can feel like such a daunting task. For ADHDers, the barrier isn’t just the act of shopping, but the mental effort it takes to plan what we need. Every time we head to the store, it’s like recreating the wheel—what do we need? What meals are we planning? Did we forget something important? 😵💫
Here’s the thing: our ADHD brains get easily overwhelmed when there are too many moving parts. If you find yourself stuck before even making it to the store, it’s not because you’re incapable or unmotivated—it’s because that mental clutter is real, and it’s holding you back.
Why a Master Grocery List Works for our ADHD brains:
A master grocery list acts like a “brain dump” for groceries. Instead of starting from scratch every time you need to shop, you have a ready-made list of your go-to items. This eliminates a major step and removes a ton of decision fatigue. I want us to lean into efficiency, and this is one small hack that can make a huge difference!
It reduces the number of decisions you need to make. 🧠
It saves you time and energy (less thinking, more doing!). ⏱
It helps create structure without needing constant planning. 📝
You can easily tweak it as needed without feeling like you’re starting from zero.
Best Practices for Using a Master Grocery List:
Create Categories: Organize your master list by categories (produce, dairy, proteins, pantry items, etc.). This will help you navigate the store more easily, keeping you focused and on track. (The Reminders App in iPhone is great for this)!
Tailor It to Your Needs: Your list should reflect the items you typically use. Keep it simple and functional, but also make room for flexibility. No need to list every item possible—focus on your essentials, and add occasional items as needed.
Print or Digitize It: Whether you’re old school and love a paper list or prefer using an app, make sure your master list is accessible. You can even keep it on your fridge for quick updates and then add the new items to your phone or take a picture for instant access. (I love a written list but I WILL forget the list if it isn’t in my phone, so unless you just reeeeally need a paper list, digitize that shiz so it’s always on hand)!
Keep It Updated: When you run out of something during the week, add it to the list right away! This saves you from the “oops, I forgot!” moment at the store.
What do you already have?: Quickly check what you already have hiding in the back of the fridge before heading to the store.
Want to have an actual conversation about your ADHD and how coaching could help? Grab a spot on my calendar and lets chat!
This Week’s Action Item:
Start creating your own master grocery list! Whether it’s in your phone or pinned to your fridge, take 10 minutes today to jot down your go-to grocery items. Break them into categories and make sure to have it handy the next time you head to the store. Your future self will thank you! 🙌
Let’s simplify the little things so we have more brain space for the big things.
You’ve got this! 💥
Until next week,
Leah