What to Do When You Forget to Eat (An ADHD Guide to Regular Meals)

If you have ADHD, you’ve probably been there—so deep in a task that time disappears, and before you know it, it’s 3 PM, and you haven’t eaten. Cue the energy crash, brain fog, and maybe even a bout of irritability (hello, hanger). Forgetting to eat is incredibly common with ADHD, but the good news is there are ways to make meals more automatic.

Why Does This Happen?

ADHD brains struggle with interoception—the ability to notice internal signals like hunger. Combine that with time blindness, hyperfocus, and executive dysfunction, and eating can easily get pushed to the bottom of the list.

How to Eat More Regularly

• External Reminders: Set alarms or use habit-stacking (e.g., always eat when you take your meds or before a scheduled activity).

• Easy, Visible Snacks: Keep ready-to-eat options where you can see them—protein bars, trail mix, cheese sticks, or fruit.

• Prepped Meals & Snacks: Having food prepped in advance removes decision fatigue when you finally remember you need to eat.

• Structured Eating Routine: Aim for set meal and snack times, even if you’re not feeling hungry at the moment.

• Body Check-Ins: Even if you don’t feel “hungry,” consider if you’re tired, lightheaded, or struggling to focus—these can all be signs your body needs food.