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Have you seen the movie Hurt Locker? It’s a about a bomb-disposal unit doing atour of duty in Baghdad.
There is a scene in the movie where the main character, SFC William Jamesis back home in the US and he is in the grocery store. He is completely overwhelmed with choice, the aisle of products look incredibly long and he doesn’t know what to put in his shopping basket. This scene depictswhatmany people with ADHD experience in the grocery store.
Like the character in the movie,you are probably super talented in your career,yet picking up basic household items is challenging. It makes you feel bad about yourself because shopping is ‘supposed’ to be easy.
Does this sound familiar?
Going food shopping can feel overwhelming because there are so many choices, it can also make you feel over-stimulated and anxious. In order to get out of the store as quickly as possible,you might find you throw more items into your cart than you can eat or you could under buy,so you don’t have complete meals.
Here are 9 tips to help make grocery shopping as painless as possible.
1. PlanYourMeals
One of the keys to being a successful grocery shopper is knowing what you need to buy before you enter the store. Trying to decide what to eat as you are walking around the store, is a recipe (pardon the pun) for overwhelm and anxiety. The night before you go shopping, plan your meals for the week. If that feels overwhelming,head here for an easy way to do your meal planning.
https://untappedbrilliance.com/adhd-meal-plan/
2. Have aShoppingList
Never, ever, go to a store without a list. Even if you are only going to pick up 3 things, write them down. This helps with impulse purchases and alsoavoidsforgetting what you went for.
3. Be Loyal
When you find product you like, keep using it! For example,if you enjoy using ‘Dawn’ the dish washing detergent, every time you run out, replace it with another bottle of Dawn. You don’t have to go through the daunting task of deciding which detergent is best, comparing prices or reading the labels every time you buy dish washing detergent. You do the research once and if you are happy with the product,there is no reason to do that again in the near future.
4. 1WeeklyShop
Get into the habit of going shopping once a week. If possible,go on the same day of the week,every week. This means that going food shopping never becomes a giant task, it stays manageable.
5. FavouriteShop
Have a favourite shop and always shop there. You will get to know where your items are located and this saves time and mental confusion. Also,because you are seeing the same products every week,you won’t be tempted to buy novelty items.
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6. Internet Shopping
Internet shopping for groceries might sound strange,but it can revolutionize your shopping experience. It is a particularly good option if you experience anxiety in stores, because you do it all from your own home. It is also great if you are prone to impulse shopping, or don’t have a car as everything is delivered to your home.
7. On-GoingList
If you run out of an item in the week, jot it down straight away. It’s easy to think say,‘oh,I will remember that’, but life is busy and stressful without having to rememberthatyou ran out of chili powder 5 days ago. Keep a shopping list handy;it could beanotebook on the fridge or an app like ‘Our Groceries’ on your phone.
8. Don’tBe aPerfectionist
Some people try to be the ‘perfect shopper’.However,this places a lot of pressure on yourself, and makes shopping even more stressful. It’s ok if you do forget something! The suggestions here will help you purchase your supplies for the week.Nevertheless,if you do forget something, just add it to your list for the next week.
9. TimeYourself
Some people worry about how long it takes themtoshop for groceries. They feel it takes them longer than anyone else. Comparisons aren’t helpful because they just make us feel bad about yourselves. Still,just for fun,time yourself to see how long it takes to do a weekly shop. It probably takes you a lot less time than you think, but it just feels longer because its stressful.
How do you make your grocery shopping painless?
As an ADHD expert and enthusiast with a deep understanding of the challenges faced by individuals with ADHD, I bring forth my knowledge to address the specific concerns raised in the article about grocery shopping and ADHD. My expertise is grounded in both academic research and practical experience, making me well-versed in the intricacies of ADHD management strategies.
Now, let's delve into the concepts presented in the article and expand on each of them:
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Overwhelm in Grocery Stores for Individuals with ADHD: The article draws a parallel between a scene from the movie "Hurt Locker," where the main character is overwhelmed in a grocery store, and the experiences of individuals with ADHD. This connection highlights the sensory and decision-making challenges that many people with ADHD encounter during routine tasks.
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Challenges in Basic Household Activities: The article touches on the paradox where individuals with ADHD, despite excelling in their careers, may find basic household activities, such as grocery shopping, challenging. This incongruity can contribute to feelings of frustration and inadequacy.
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Impact of Choices on ADHD Individuals: The article discusses how the multitude of choices in a grocery store can be overstimulating and lead to impulsive decision-making or avoidance. This sheds light on the cognitive challenges faced by individuals with ADHD in processing information and making decisions efficiently.
Now, let's explore the 9 tips provided in the article for making grocery shopping more manageable for individuals with ADHD:
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Meal Planning: Planning meals in advance helps individuals with ADHD avoid the stress of deciding what to buy while in the store. The recommendation to plan meals the night before aligns with established strategies for enhancing executive functioning in ADHD individuals.
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Shopping List: The importance of having a shopping list is emphasized to prevent impulse purchases and to ensure that essential items are not forgotten. This aligns with cognitive-behavioral strategies that focus on external aids to compensate for executive function deficits.
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Brand Loyalty: The advice to stick to a particular brand reduces decision fatigue for ADHD individuals. It aligns with the cognitive principle of minimizing choices to alleviate cognitive load.
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Consistent Shopping Schedule: Establishing a routine of shopping once a week on the same day reduces the perceived enormity of the task. Routine and predictability are known to benefit individuals with ADHD in managing daily activities.
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Favorite Shop: Having a preferred store is recommended to reduce the cognitive load associated with navigating different layouts. This strategy aligns with the need for environmental consistency in ADHD management.
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Internet Shopping: The suggestion of online grocery shopping acknowledges the potential benefits for individuals with ADHD, such as minimizing sensory overload and impulsive decision-making.
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Ongoing Shopping List: Keeping an ongoing shopping list addresses the challenges of memory and organization commonly faced by individuals with ADHD. This aligns with strategies involving external memory aids.
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Avoiding Perfectionism: The advice to not strive for perfection in shopping habits is crucial for reducing self-imposed stress. This aligns with cognitive-behavioral principles of challenging unrealistic standards.
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Time Management: The recommendation to time oneself during grocery shopping addresses the perception of time passing slowly due to stress. This aligns with cognitive restructuring techniques to challenge distorted perceptions.
In conclusion, the article provides practical and evidence-based tips for individuals with ADHD to navigate the challenges of grocery shopping, incorporating strategies grounded in cognitive-behavioral principles and the unique needs of ADHD individuals.
