ADHD & Automation: How I Outsource My Brain (and Keep My Life Semi-Functional) || By Annabelle Denmark LPC
Living with ADHD means forgetting everything—even the stuff we want to remember. Bills. Food in the microwave. Watering plants. Closing the fridge. Basic life things.
So I don’t fight it.
I automate it.
Here’s how I’ve set up my life to run without me having to remember every single thing:
Bills? What Bills?
I don’t even try to “stay on top of” finances anymore. I just:
● Use autopay for everything
● Auto-transfer money between accounts
● Avoid late fees and surprise overdrafts
● Free up brain space for better things (like snacks or naps)
I Love Plants, But I Will Forget to Water Them
So my office is full of self-watering plant pots.
They drink when they’re thirsty. I just… exist near them.
✅ Still feels cozy and green
✅ No more droopy guilt-plants
✅ I get to feel like a plant parent without actually parenting
My House Kinda Runs Itself
I’ve ADHD-proofed my environment. That means:
● Lights turn on/off by themselves
● A/C knows when to cool things down
● My outdoor watering system skips watering if it rains
● TV + Laptop shut off after I forget about them
● Fridge yells at me when I leave it open (thank you, fridge)
● Microwave beeps… and keeps beeping until I actually grab my food
It’s like I live with tiny, helpful robots.
⏰ Sleep = Outsourced
My iPhone handles my bedtime:
● Weekday alarm? ✅
● Weekend alarm? ✅
● Bedtime reminder every night? ✅
● Me remembering to set any of that? ❌ (and that’s okay)
I Lose Everything. Constantly.
So I stuck trackers on:
● My phone
● My wallet
● My keys
● …even the cat (don’t judge)
No more 20-minute panic hunts before appointments.
Why It Works
Automation isn’t about being “extra.” It’s about survival.
For ADHD brains, it:
● Reduces decision fatigue
● Prevents “oh no I forgot AGAIN” shame spirals
● Saves mental energy
● Makes routines feel less like a chore and more like a background hum
Want to Try It? Start Small.
You don’t need a techy smart home. Just pick one thing:
● Autopay one bill
● Grab a self-watering plant pot
● Set one repeating alarm
● Stick a tracker on your most lost item
That’s it. Tiny changes = huge relief.
Bottom line:
Automation isn’t cheating or lazy.
It’s self-respect for your brain.
Let your systems do the remembering, so you don’t have to.
Because ADHD brains deserve ease, too.
Annabelle Denmark (she/they), MA, LPC is a therapist based in Lakewood, CO, They specialize in trauma informed (Parts work, TIST, EMDR and Sensorimotor Psychotherapy) individual therapy for neurodivergent adults. They are currently doing research on ADHD in women with perimenopause.
You can find them at https://www.renegadecounseling.com
