43. QUICK RESET:  Mum hack meal planning for when you're already burnt out.

Meal planning was built for neurotypicals. That’s why it breaks ADHD mums.In this Quick Reset, Jane calls out the shame trap of “just get organised” and explains why meal planning feels impossible when it demands six executive functions at once. From frozen meat to kids refusing everything you bought, this episode offers ADHD-friendly hacks for surviving dinner when you’re already on the edge .What We Cover in This EpisodeWhy meal planning is an executive function overload, not lazinessThe invisible cost: six domains firing at once — predict, remember, plan, shop, cook, cleanWhy “future you” can’t be trusted to follow perfect systemsHow to design a “burnout menu” for your worst daysTheme nights, breakfast-for-dinner, and recurring online orders as ADHD-friendly toolsWhy bubble baths don’t fix brain fog — but survival food doesThis Episode Is For You If…You hate meal planning, cooking, or even thinking about foodYou keep forgetting key ingredients or end up with “nothing to cook” after shoppingYour kids’ picky eating, ARFID, or sensory issues make one-meal-fits-all impossibleYou feel guilty for not sticking to meal plansYou want hacks that actually work on burnout days, not Pinterest fantasy boardsClaim: “Meal planning reduces executive function load, supports emotional regulation, and creates predictability for ADHD households — especially when meals are visually structured, repetitive, and simplified.”🔍 Research & References for Show Notes:Executive Function and Planning Impairments in ADHD Barkley, R. A., & Murphy, K. R. (2006). Attention-Deficit Hyperactivity Disorder: A Clinical Workbook (3rd ed.).Highlights impairments in planning, organisation, and future thinking in ADHD adults and families. Recommends routines and external structures for managing daily demands. Decision Fatigue and ADHD Baumeister, R. F., et al. (2008). Ego Depletion: Is the Active Self a Limited Resource? Journal of Consumer Research, 36(4), 543–556.Explains how repeated decision-making (like “What’s for dinner?”) leads to emotional exhaustion and poor impulse control — especially in people with existing cognitive load issues.Routine and Predictability Reduce StressPelham, W. E., Fabiano, G. A. (2008). Evidence-Based Psychosocial Treatments for Attention-Deficit/Hyperactivity Disorder. Journal of Clinical Child & Adolescent Psychology, 37(1), 184–214.Shows that structured routines like planned meals and consistent eating times reduce behavioural stress in ADHD children.Visual and Repetitive Meal Systems Help ADHD HouseholdsTuckman, A. R. (2009). More Attention, Less Deficit: Success Strategies for Adults with ADHD. Recommends simplifying meals, using visual lists or repeating favourite foods to limit overwhelm and improve follow-through in ADHD adults.Link Between Blood Sugar Stability, Nutrition, and Emotional RegulationBenton, D., & Donohoe, R. T. (1999). The Effects of Nutrients on Mood. Public Health Nutrition, 2(3a), 403–409.Stable meals reduce mood swings and emotional volatility — crucial for ADHD individuals who are more sensitive to blood sugar fluctuations.Dr Sharon Saline’s research — on ADHD working memory and “if-then” fatigue🎧 Listen now: QUICK RESET:   Mum hack meal planning for when you're already burnt out. — on Spotify, Apple, or adhdmums.com.auJOIN THE COMMUNITY:Have questions or want to connect with other ADHD mums? Join our supportive Facebook group here and dive into the conversation. No question is too small, and I love answering in a group format!FOLLOW FOR MORE:Get daily tips, insights, and relatable content for ADHD mums by following me on Instagram, Facebook, TikTok or YouTubeLEAVE A REVIEW:Love this episode? Your review means everything! It helps other mums find this content and feel supported. Let’s spread the word and make a difference together.COLLABS:For collaborations or speaking engagements, email me at [email protected] RESOURCES:Still unsure if ADHD or autism applies to you or your child? Take my recommended self-tests here.