Disclaimer: This guide is not professional tax advice. Please consult a qualified tax professional for personalized assistance.
Tax season is tough for everyone, but for those of us with ADHD, it can feel especially overwhelming. The endless forms, looming deadlines, and constant decision-making can trigger procrastination, avoidance, and anxiety. But don’t worry—you’re not alone, and you can get through it.
This guide will walk you through ADHD-friendly strategies to tackle tax season with confidence, from breaking tasks into manageable steps to using body doubling and accountability techniques that work with your brain.
January 2025, Kristina Proctor, ADHD Coach @ Agave Health
Why Tax Season Feels Extra Hard for ADHDers
Executive Dysfunction
Taxes require organization, prioritization, and follow-through—areas where ADHD can create challenges. Misplacing documents, forgetting deadlines, or struggling to start are common hurdles.
Procrastination and Avoidance
When tasks feel too big or overwhelming, it’s easy to push them off “until later.” Unfortunately, procrastination often leads to last-minute panic and missed opportunities for deductions or refunds.
Decision Fatigue and Impulsivity
From choosing tax software to figuring out deductions, tax season is filled with decisions that can lead to analysis paralysis or impulsive, last-minute choices that create even more stress.
Step 1: Gather and Organize Your Documents
The first step in conquering tax season is getting your paperwork in order. But instead of tackling it all at once, break it down into smaller, more manageable steps.
Break It Down Into Micro-Steps
Rather than “organize taxes,” try giving yourself a 10-15 minute timer and do micro steps like:
Day 1: Collect all income documents (W-2s, 1099s, etc.).
Day 2: Gather receipts for potential deductions (charitable donations, medical expenses).
Day 3: Categorize documents into folders (digital or physical).
Create a Visual Organization System
Use color-coded folders or labels for categories like “Income,” “Expenses,” and “Receipts.”
Digitize documents as they come in and store them in a dedicated folder called “Taxes 2024.”
Set a timer for just 15 minutes at a time to keep it manageable.
Step 2: Stay Accountable with Support Systems
ADHD brains thrive with external accountability. Having someone to check in with can make all the difference in staying on track.
Talk to Your Coach or Accountability Partner
Ask your ADHD coach or a trusted friend to help you stay on top of tax tasks. Whether it’s regular check-ins or a shared to-do list, accountability makes it easier to follow through.
Try Body Doubling
Body doubling—working alongside someone, even virtually—can help with focus and motivation. Set up a session with your coach or a friend where you both tackle your tax-related tasks in a distraction-free environment. Sometimes, just knowing someone else is there helps you stay engaged and productive.
Step 3: Break Down Filing Into Manageable Chunks
Once your documents are in order, it’s time to file. Rather than rushing through the entire process in one go, break it into smaller, easier-to-handle pieces.
Set Timers for Focused Work Sessions
The Pomodoro Technique (25 minutes of work, 5-minute breaks) can help prevent overwhelm and build momentum. Reward yourself after each session to stay motivated.
Outsource or Ask for Help
If filing taxes feels overwhelming, consider hiring a tax preparer. If that’s not an option, ask a trusted friend or family member to help you review your forms to ensure nothing is missed.
Step 4: Leverage Your ADHD Strengths
ADHD brains excel when there’s novelty, structure, and motivation involved. Use these to your advantage by making tax prep a little more enjoyable.
Gamify the Process
Turn tax prep into a game by setting challenges, such as seeing how many receipts you can sort in 10 minutes or rewarding yourself after completing key milestones.
Pair Tax Tasks with Something Enjoyable
Make tax prep feel less tedious by pairing it with something fun, like listening to your favorite playlist, enjoying a snack, or sitting in a cozy spot.
Proactive Tips for Next Year: Setting Yourself Up for Success
Taxes don’t have to be a yearly emergency. A few proactive habits can make next year’s process much easier.
Establish a Monthly Finance Routine
Talk with your coach about holding you accountable or setting up a recurring body doubling session to take care of monthly financial organization. Regular check-ins can help prevent the last-minute scramble.
Automate Where Possible
Set up automatic bank statements, expense tracking, and email folders for tax-related documents so they’re easier to find later.
Celebrate Small Wins
Whether it’s finally organizing your receipts or filing before the deadline, celebrate your progress. Small wins add up and help build confidence for the future.
Remember: You’ve Got This
Tax season might always be a challenge, but with the right strategies—breaking tasks down, using accountability, and leveraging your strengths—you can tackle it without the usual stress and overwhelm.
Remember: The goal isn’t perfection, it’s progress. Taking small, consistent steps will make tax season more manageable year after year.
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