September 2, 2023
What is ADHD tax and how does it affect daily life
What is ADHD tax? It is not the latest way HMRC is trying to get money out of people. ADHD tax refers to the hidden and often unavoidable costs of living with ADHD. This might look like forgetting to cancel a subscription, missing a free trial deadline, or not paying a parking ticket in time and losing the early payment discount.
ADHD tax is not always financial. It can also show up as wasted food because you forgot what was in the fridge, missed deadlines, or opportunities that slip by. ADHD tax includes both the obvious and the less visible costs of ADHD in everyday life.
The emotional impact of ADHD tax
ADHD tax does not just affect your bank account. It can have a significant emotional impact.
It often leads to feelings of guilt, shame, frustration, and low self esteem. Thoughts such as “Why am I not as good at being an adult as everyone else?” are very common. In many cases, the emotional cost of ADHD tax can feel far heavier than the financial cost.
A real life example of ADHD tax
The reason for writing this is that I experienced ADHD tax today, and I felt annoyed and cross with myself.
I had signed up for a genealogy website. Genealogy is one of my recurring hyperfocuses, usually when “Who Do You Think You Are” is on television. I had not realised the subscription would auto renew. Today, I received an email confirming that £229 had been taken from my PayPal account.
That sinking feeling hit immediately. I rushed to check if I could stop it, but it had already gone through. I searched my emails to see if I had missed a reminder, but there was nothing there. I cancelled it straight away. I contacted the company, hoping they might cancel it entirely. They offered to reduce it to half price for the year, which felt better than nothing.
Common ADHD traits that lead to ADHD tax
There are several ADHD traits that can contribute to ADHD tax. You may recognise some of these.
Now and not now thinking
For many people with ADHD, there are two time frames. Now and not now. What is happening now takes priority, while future consequences feel distant or less important.
Forgetfulness and disorganisation
Forgetting subscriptions, missing deadlines, or losing track of important tasks can all lead to ADHD tax.
Impulsivity
Impulse purchases that are not fully thought through can quickly add up. Many people with ADHD will recognise items bought in the moment that later go unused.
The intention to action gap
ADHD is not about not knowing what to do. It is about difficulty doing what you know. You might intend to deal with something, but the action does not follow.
Analysis paralysis
Big decisions can feel overwhelming. This can lead to procrastination, avoidance, and delays, which in turn increase the likelihood of ADHD tax.
How to reduce ADHD tax in everyday life
Reducing ADHD tax starts with awareness and small, realistic changes.
Build awareness
Once you recognise ADHD tax, you can begin to work with it. Reflect on when it happens most and how it makes you feel. Sharing this with someone you trust can help reduce shame and increase support.
Take small steps
Change does not happen all at once. Focus on one area at a time.
You might ask yourself:
- What type of ADHD tax happens most often for me
- What is one small change I can make
- What support would help me follow through
This might include setting reminders, simplifying systems, or seeking support from a counsellor or coach.
Bridging the gap between intention and action in ADHD
The gap between intention and action is one of the main drivers of ADHD tax.
To help bridge this gap, it can be useful to pause and reflect:
- What will future me think about this decision
- If I avoid this, what opportunities might I lose
- If I take action now, what opportunities might open up
These small reflections can help bring the future into the present and support decision making.
Learning to sit with discomfort and reduce avoidance
Procrastination is not just about time management. It is often about emotional regulation.
Tasks like opening a letter from HMRC or dealing with admin can trigger anxiety. Avoiding them may feel easier in the moment, but it often leads to more stress later. Allow yourself to notice the discomfort. Acknowledge that it is there, and take a small step anyway. Often, the anticipation is worse than the reality. Dealing with something early usually reduces the overall impact of ADHD tax.
Final thoughts on ADHD tax and self compassion
Before understanding ADHD tax, it is easy to fall into self blame.
With awareness, things can begin to shift. You can put checks in place, catch things earlier, and reduce future impact. For example, after this experience, I checked every genealogy subscription I had ever signed up to. It turned out that one had been reactivated without my awareness. Catching it now saved me from repeating the same situation next year.
By using the power of acting in the present, I saved future me over £200. ADHD tax is not a personal failure. It is a reflection of how ADHD affects daily life. With the right support, awareness, and strategies, it is possible to reduce its impact.
If this resonates with you and you would like support in understanding your ADHD and reducing its impact on your life, you can explore more about neurodiversity and ways to work with me.
