ADHD: Forgetting to Eat & What to Do About It

“ADHD: Forgetting to Eat and What to Do About It” was written by Emilia Bobyk and edited/reviewed by Gabi Abreu, BSc and Jackie Silver MHSc, RD.

Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.

Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 

Last updated: March 24, 2025

ADHD: Forgetting to Eat? Here’s Why It Happens

Don’t worry, you are not alone! For people with Attention Deficit Hyperactivity Disorder (ADHD), forgetting to eat is a common challenge. Each individual has their own reasons for unintentionally skipping meals. To better understand why this occurs, below is a list of 5 common research-backed causes:

Medication – A side effect of many stimulants used for treating symptoms of ADHD can suppress appetite. Certain medications may also cause abdominal pain or anxiety which may avert appetite. When appetite is low, people tend to forget to eat and find it easy to skip meals. Many of my clients tell me they just keep on working because they’re not hungry.

Hyperfocus – Although hyperfocus can help individuals with ADHD accomplish great things in a short period of time, it may sometimes take away attention from other duties such as eating, drinking fluids or toileting. Intense concentration and complete absorption in a task can distract from other important daily tasks such as recognizing hunger cues and taking a pause to eat. 

Binge Eating – Research suggests that approximately 20% of children with ADHD develop eating disorders such as binge eating. Eating when searching for a dopamine rush rather than when recognizing signs of fullness can cause someone to misunderstand hunger cues. This leads to forgetting to eat and disorganized eating patterns. This may cause someone to misunderstand hunger cues and forget to eat for long periods of time.

Further, when someone is on stimulant medication for ADHD, they often don’t eat during the day and then may overcompensate by “binging” at night when the meds wear off and appetite returns. This can make it harder for folks to recognize their internal hunger cues.

Time Blindness – Time perception is a common challenge for individuals with ADHD. Inability to perceive how quickly time passes, those with ADHD may often be late or find it difficult to plan their day. 

Time blindness can cause people to forget when to eat during the day. This may often lead people to eat one big meal at the end of the day rather than multiple smaller meals and snacks to keep them fueled throughout the day. 

Decision Fatigue – The average adult makes around 35,000 decisions per day. Decisions regarding work, school, transportation, family matters, and conversation are all necessary parts of your every moment. Those with ADHD tend to run into decision fatigue. 

This often leads to avoiding making decisions when possible. Selecting a meal and putting in the effort to cook can be a difficult task for neurodivergent individuals. It’s often easier to not eat at all when the thought of planning and preparing a meal is so overwhelming and involves multiple decisions. 

ADHD: Forgetting to Eat & What to Do About It

Now that we understand why neurodivergent individuals may struggle with eating regularly and consistently, it is important to find solutions. Everyone’s journey with nutrition is unique to them and it is not an overnight switch. Habits are formed by incorporating small, practical recommendations into your daily routine and discovering what works best for you.

If forgetting to eat is something you or your child struggle with, you’re not alone. At Jackie Silver Nutrition, we help clients develop simple, personalized strategies to make regular eating easier and more intuitive. Whether it’s finding ways to work around appetite fluctuations, setting gentle reminders, or simplifying meal choices, small, practical changes can make a big difference in building sustainable habits over time.

ADHD: Forgetting to Eat – 6 Habits to Incorporate 

1. Try Preparing Meals in Bulk 

Grocery shopping and meal preparation can be time consuming and take a lot of mental energy. Having one or two nights a week dedicated to meal prep can be very helpful for those with decision fatigue. 

People who struggle to make decisions may benefit from having a few meals on rotation for their meal prep. This way a grocery list can be made of the exact ingredients needed for these recipes. Try choosing 5 recipes that are comfortable to make and enjoyable even when reheated. 

To learn more about meal planning with ADHD, check out our blog: Beginner’s Guide to ADHD Meal Planning for Adults.

2. Try Online Grocery Shopping

If grocery shopping is overwhelming, try grocery shopping online. Many grocery stores such as Walmart, PCExpress, and Food Basics offer grocery pickup or delivery. Various food delivery apps also provide grocery delivery such as Instacart, UberEats, and Doordash. 

Ordering online allows you to edit your grocery list to avoid forgetting ingredients or making impulsive buys. Ordering online also allows one to compare products or stores to make the best choice. 

3. Use a Meal Kit Delivery Service

Meal kit delivery services are a wonderful way to have delicious, nutritionally balanced meals delivered to your home to help you remember to eat. There is absolutely no shame in relying on these services if they help you to eat consistently throughout the day. Sites such as HelloFresh, Blue Apron, and Chef’s Plate deliver ingredients and recipe cards to make balanced dinners without having to plan out recipes or go grocery shopping. 

There are also meal delivery services that deliver a pre-made nutritious meal that you only need to heat up in the oven or microwave! Some examples include Factor Meals, Good Food, or Honey Bee Meals. 

Meal delivery kits aren’t for everyone, but it may be something to try out once or twice while finding recipes that can be incorporated into a favorite’s list.

4. Invest in Good Quality Kitchen Appliances 

Finding a recipe and grocery shopping can be enough of a hassle but not having the tools you need to cook and store a meal can be a huge obstacle. Having a couple multipurpose appliances and tools can expand the type of recipes to cook while avoiding overcrowding the kitchen counters. 

Plus, having a functional kitchen will make cooking a lot more appealing and enjoyable. Here are some recommended kitchen tools:

• Reusable containers with various compartments make snacking on-the-go much easier. 
• A thermos can keep soups and other hot foods warm for extended periods of time. 
• An air fryer can bake or fry a variety of foods quickly for one or two servings. 
• A blender can make smoothies and shakes quickly in the morning or for a snack. A blender can also be useful for soups, salad dressings, and pureeing vegetables. 
• A slow cooker allows meals to be made in the morning and be warm and ready to eat by night time. 

Check out our blog post Adaptive Kitchen Equipment: 6 Products to Simplify Meal Prep for more! 

5. Follow a Schedule 

Mechanical Eating, also known as eating on the clock, can provide a way for those with time blindness to remember when to eat. Mechanical eating does not rely on hunger cues but rather a strict schedule to ensure that you are well fed throughout the day. This type of schedule is helpful for those who struggle with ADHD, forgetting to eat, or recognizing hunger cues. 

To implement a schedule, you can start by setting alarms on your phone to remind you when to eat, helping to combat time blindness. 

Aim to eat 3 balanced meals and 1-2 snacks per day to ensure your body receives proper nourishment throughout the day. Preparing meals and snacks in advance can also take away the dread of spending lots of time cooking a meal before eating. 

Additionally, placing sticky notes or food items within eyesight can help to prevent those “out of sight, out of mind” moments, especially for those struggling with ADHD, forgetting to eat, and time blindness. 

Check out our blog on mechanical eating to learn more: Forget to Eat? A Guide to Mechanical Eating for Neurodivergent Adults. 

6. Talk to a Registered Dietitian

Sometimes we need a little help to get on track to being our best selves. Registered Dietitians are licensed professionals who can help you create habits and meal plans that best suit you and your lifestyle, especially when managing ADHD, forgetting to eat, and more. Speaking with a registered dietitian can be done online or in person. 

There are also many blogs such as this one that provide helpful insights from RDs that can be accessed at any time. Here at Jackie Silver Nutrition, we focus on accessible wellness such as helping neurodivergent individuals find what works for them.

Although educational blogs can be helpful, it is important to note that they do not replace a one-on-one relationship or personalized recommendations from a Registered Dietitian. While the insights provided can be a valuable addition to your nutrition plan and journey, we encourage you to seek personalized advice from a licensed professional to address your specific needs and health goals.

ADHD: Forgetting to Eat and Tips for Remembering

1. Set alarms on your phone to remind yourself to eat
2. If accessible to you, you can ask your smart home device, such as Alexa, to remind you to eat at specific times during the day
3. Set time blocks in your calendar for your meals – many of my clients say that blocking off 20-30 minutes per day in their work calendar for lunch has been a game changer for them remembering to eat lunch daily. You can even block off that time in your shared work calendar so your colleagues know you are busy during that time and won’t bother you. Why not give it a try yourself!
4. Use Post-it Notes – place sticky notes on your office desk, computer, or fridge to remind yourself to eat. 
5. Keep food in sight – you may want to place your lunch meal somewhere where it can be visible to you. As stated earlier, this can help to prevent those “out of sight, out of mind” moments, especially for those struggling with ADHD, forgetting to eat, and time blindness. Having a visual cue of a sticky note or food can trigger your memory to eat. 
6. Eat with friends, family, or coworkers – This is an effective way to ensure you have a meal. The accountability of making plans to eat lunch with your coworker can help you stick to it. Try setting up a regular lunch date with friends or coworkers or look out for lunch or dinner groups in your area. 
7. Change your mindset to see meals as essential nourishment and vital moments in your day that keep you focused and energized. Taking time for lunch isn’t a waste—skipping it and going without food for hours will drain your energy.

The Bottom Line 

Individuals with ADHD may often forget to eat for various reasons, contributing to challenges in daily nutrition if left unaddressed. Finding and understanding the reasons behind ADHD, forgetting to eat, and missing meals can help you find effective strategies to address this challenge. 

Strategies such as regular meal prep, online grocery shopping, having access to quality kitchen equipment, following a schedule, blocking off time in your calendar, and talking to a registered dietitian can make a significant difference for those struggling with ADHD, forgetting to eat, and reaching their nutrition goals. 

If you struggle with forgetting to eat due to ADHD, you’re not alone, and you don’t have to navigate it on your own. Small, practical strategies can make a big difference in building sustainable eating habits that work for you. If you’re ready to take the next step in improving your nutrition and daily routine, book a free discovery call with our dietitians to explore how we can support you on your journey.

Check out our other helpful resources:

• Forget to Eat? A Guide to Mechanical Eating for Neurodivergent Adults
• Beginner’s Guide to ADHD Meal Planning for Adults
• Top 5 Reasons You Need an ADHD Nutritionist
• 10 Principles of Intuitive Eating with a Neurodivergent Twist
• Gentle Nutrition: A Compassionate Approach for Neurodivergent Folks
• What to Eat With No Appetite: 11 Nourishing Ideas
• 15 Easy High Protein Meal Prep Recipes
• 10 High Protein Vegetarian Salads