Calorie Tracking with ADHD

Why ADHD Makes Tracking Hard

• Forgetting to log — "I'll do it later" becomes never
• Boring = impossible — Manual entry feels tedious
• All-or-nothing thinking — One missed day = quit entirely
• Impulsive eating — Eat first, think later
• Time blindness — Forget to eat, then overeat
• Hyperfocus on tracking — OR complete avoidance

ADHD-Friendly Tracking Strategies

1. Make It Instant

If it takes more than 10 seconds, you won't do it. Photo-based tracking is perfect for ADHD — snap and done.

2. Track Immediately

Log BEFORE you eat or AS you eat. "After" doesn't exist in ADHD time.

3. Set Reminders

• Phone alarms for meal times
• Visual cues (app icon on home screen)
• Stack with existing habits ("After I sit down to eat, I take a photo")

4. Embrace Imperfection

Tracking 4/7 days is infinitely better than 0/7. Don't let perfectionism stop you.

Managing Impulsive Eating

• Keep healthy snacks visible — Fruit bowl on counter
• Hide junk food — Out of sight, out of mind
• Pre-portion snacks — No eating from the bag
• 10-minute rule — Wait 10 minutes before unplanned eating
• Drink water first — ADHD often confuses thirst for hunger

Fighting "Forget to Eat" Syndrome

ADHD can cause under-eating followed by binge eating:

• Set meal alarms — Treat eating like an appointment
• Have easy foods ready — Low-barrier options
• Eat something small — Even if not hungry, keep blood sugar stable
• Protein at breakfast — Helps focus AND prevents later binging

ADHD-Friendly Meal Prep

Traditional meal prep is boring. Try these instead:

• Batch one thing — Just protein, not whole meals
• Buy pre-cut vegetables — Worth the extra cost
• Rotisserie chicken — Instant protein
• Frozen meals as backup — Better than nothing
• Same breakfast daily — One less decision

Medication and Appetite

Stimulant medications often suppress appetite:

• Eat before medication — Breakfast before meds kick in
• High-calorie breakfast — May be your biggest meal
• Eat when meds wear off — Appetite returns in evening
• Don't skip lunch entirely — Even if not hungry, eat something
• Watch for rebound eating — Plan for it

Gamification Helps

ADHD brains love rewards and novelty:

• Streaks and badges for consistent tracking
• Progress photos
• Non-food rewards for hitting goals
• Tracking with a friend/accountability partner

Keep It Simple

Complex systems fail with ADHD. Try:

• One number — Just track calories (not macros, not steps, not water)
• Round numbers — 500 cal lunch is fine, don't stress over 487
• Photo only — Let AI do the math