Happy Momentum Monday (on a Sunday)!

Last week, we talked about feeding your brain (not your overwhelm), ingredient prep, and how to create flexible meals without getting stuck in the Pinterest-perfect loop.

This week? We’re leveling up and diving into the other side of the ADHD kitchen game: grocery shopping, bulk cooking, simple tools that save your sanity, and realistic clean-up strategies that don’t make you want to throw the whole kitchen away. 🫠

First Up: Grocery Shopping (But Make It ADHD-Friendly)

Shopping can be so much harder when you have ADHD. Here’s how to make it smoother, more consistent, and way less chaotic:

1. Choose Your Style

There’s no one “right” way to shop—only the way that works for your life and brain:

Online or Delivery: Takes time to set up (hello, account login + payment info), but once it’s saved? Reorder and done.
Pickup at Store: Best of both worlds. You can browse online, avoid the crowds, and just roll up when it’s ready.
In-Person: If this is your jam, consider sensory helpers like earbuds, a hat to help with the bright lights, or shopping during off-peak hours when it’s quieter and calmer.

2. Master Grocery List = Brain Saver

Stop starting from scratch every week. A master list acts like a recurring brain dump of your usual go-to items. I use the Reminders app so I can toggle items “on” or “off” depending on what I need that week. You can break it into categories (produce, protein, pantry, etc.) so it’s easier to scan, and less chance of forgetting something important.

3. Track What You Already Have

Because ADHD = “I had spinach?” 😳

Snap a photo of your fridge or pantry a couple times a week so you remember what’s there.
Use a whiteboard or chalkboard, to keep a quick list of stuff to use up.
Ask yourself: “What do I already have that needs to get eaten?”

4. Theme Your Week (Optional-ish, but Helpful)

Give your brain anchors:

🥗 Meatless Monday
🌮 Taco Tuesday
🍳 Breakfast-for-Dinner Thursday
Themes create structure without rigidity. And they help reduce the “what the hell do I make?” loop.

Bulk Cook Once, Mix & Match All Week

Think of this like laying out your outfit, but for your meals. Spend 30–45 mins at the beginning of the week doing some foundational cooking:

Big batch of rice, quinoa, or pasta
Roast or slow cook some chicken, tofu, or beans
Chop or prep veggies and store in clear containers
→ Then, all week you’re just grabbing + assembling, not starting from zero.

Pro tip: If you’re already cooking, double it. Freeze extra servings in Souper Cubes as a gift for future-you.

Kitchen Tools = Support

You don’t have to do everything the “hard” way. These tools are ADHD kitchen MVPs:

🌀 Air fryer (low-effort crispy wins)
🍲 Instant Pot or slow cooker (set it and forget it)
🧊 Souper Cubes (freeze individual portions like a boss)
🔪 Veggie chopper/ mandolin (save your fingers + energy)
⏰ Your phone: “Hey Siri, set a timer for 10 minutes” = dopamine and task management in one.

And if you’re dreading a task? Dopamine stack it:
Put on a podcast, audiobook, or playlist that hypes you up. Tiny tweaks like this can turn a boring task into something bearable (even kinda enjoyable).

Clean-Up: Done is Better Than Perfect

You don’t need a spotless kitchen—just a little momentum to stay ahead of the mess.

Try these ADHD-friendly micro-strategies:

Rinse dishes as you go or pile them by the sink to tackle later.
Wipe spills right away—wet messes are easier than crusty regrets.
Toss a few things in the dishwasher while something bakes or boils.
Set a 3–5 min timer and do what you can—that’s enough.

Your ADHD Kitchen Toolkit:

✅ Prioritize balanced meals
✅ Use smart prep + shopping strategies
✅ Embrace flexibility (theme days, plan-ish meals)
✅ Equip your space with helpful tools
✅ Find go-to meals you don’t overthink
✅ Dopamine stack when cooking isn’t your thing
✅ Let “basic” be your superpower (not every meal needs to slap)

📩 Missed the Live Workshop?

If you missed the ADHD in the Kitchen workshop, just reply to this email with “ADHD in the Kitchen” and I’ll send you the replay link! 🎥

P.S: Small Groups Start Next Week

🚨 These are likely the only small coaching groups I’ll run in 2026 outside of The Collective.
→ One group for women. One for men.
→ Starts week of January 26th
→ 7 weeks for $700 ($250 discount if you bundle it with 1:1 coaching)

If you want in, now’s the time! Shoot me a message or grab a spot before they fill up.

See ya next week!

Leah 🌶️