Cooking Tips for Folks with ADHD
Hey there, cooks with ADHD! Whether you're a seasoned chef or a newbie in the kitchen, cooking with ADHD can sometimes be a bit of a challenge. But fear not! In this blog post, I'm going to share some cooking tips and tricks that help navigate the chaos of the kitchen and create delicious meals. So grab your apron and let's get cooking!
If you aren’t ready to jump into the kitchen, go check out our previous blog 7 Meal Planning Tips for Folks with ADHD which reviews everything from picking a recipe that has visual aids to making grocery shopping less daunting.
Sensory Friendly Environment
Now, before we dive into the nitty-gritty of cooking, let's talk about setting the stage for success. Preparing meals can involve various sensory experiences, such as touching different textures, seeing alot of clutter, hearing loud noises from kitchen appliances, or encountering strong aromas. These sensations can be overwhelming and may trigger anxiety or discomfort. Depending on the person, some folks may benefit from decreasing sensory input, while others may find increasing sensory stimulation more beneficial.
Here’s a few ideas to experiment with and see what best suits your needs:
Tidy up!
This can include making sure the kitchen is clean and clutter-free, with all the necessary ingredients and tools within easy reach. This not only helps you stay focused but also saves from the frustration of searching for things mid-recipe. So take a few minutes to tidy up your kitchen before you begin, and trust me, it will make a world of difference!
Sensory Soothing
Consider using noise-canceling headphones or playing white noise (available on most music streaming sites) to help reduce auditory distractions. Dimming lights or using natural light sources can also create a more soothing atmosphere.
Sensory Stimulating
Consider playing music, listening to a podcast, or playing a TV in the background. Use bright lighting (or colorful lights, if available) to make your space well-lit and match your mood.
Time Management
Some folks with ADHD find it helpful to use timers or alarms to help stay on track during meal preparation. Timers and alarms can help allocate time effectively for each task and prevent the stress of rushing or forgetting important steps. Setting an alarm can also add a feeling of competition and increase motivation to see the task through to completion. While some might enjoy a race against the clock, others might find it stressful–explore what works best for you!
Invite a Body Double
“Body doubling” refers to the practice of having another person physically present while completing a task. Having another person present can promote accountability, limit distractions, and help maintain focus. If having someone such as a roommate, partner, family member, or friend isn’t an option, virtual “body double” resources are also available.
Add Rewards
Some people with ADHD find adding in a small reward after each step can help build momentum to finish the next task. This can be as simple as checking off a list with a colorful pen or taking a short moment to celebrate the progress with a loved one!
Well, ADHD cooks, we've come to the end of this culinary adventure. I hope you've found these cooking tips helpful and inspiring. Remember, cooking is not just about following a recipe—it's about embracing the joy of creating something delicious and nourishing. So don't let ADHD hold you back in the kitchen. Embrace your unique cooking style, stay organized, and have fun along the way. Happy cooking!