Debt and money management when your brain is ADHD

Get specialist debt advice before you do anything else. StepChange (0800 138 1111), Citizens Advice (0800 144 8848), National Debtline (0808 808 4000) and PayPlan are all free, regulated, and won't judge. They can negotiate with creditors, arrange Debt Management Plans, and explain when bankruptcy/DRO is right.

The FCA's Vulnerable Customer guidance specifically names ADHD and Autism as conditions that can make standard debt processes inaccessible. Asking for a 'vulnerability flag' on your account means longer payment times, no aggressive collection, and adjusted communication.

Direct Debits for rent, bills, savings — set them to leave the day after payday. ADHD willpower runs out by Wednesday. Automation outsources the decision.

Cancel all but one credit card. Freeze it in a literal block of ice in the freezer for big-ticket impulse spending. Use a debit card with a low daily limit for day-to-day.

Pay-day phone call with a friend, or a free session with a financial coach. Doing money alone is when most ADHDers spiral. Doing it with someone else takes 20 minutes.

Online basket itches in the evening. Put everything in the basket but don't check out for 24 hours. Most ADHD impulse buys evaporate overnight.

Late council tax, parking, energy and TV licence fines can often be reduced or waived with a vulnerability appeal letter. ADHD UK has a free appeal letter template — link below.

Open every bank statement going back 3 months. Highlight every recurring charge. Cancel anything you forgot you had. Most ADHDers find £30–£100/month gone this way.