How I Made My ADHD Brain Stop Dreading Boring Errands
There was a time when returning a library book felt like climbing a mountain.
Not because I didn’t have time.
Not because it was far.
Just because it was… boring.
Dry tasks. No urgency. Zero dopamine.
And somehow, the longer I put them off, the heavier they felt—until they were coated in guilt, shame, and a sneaky belief that I was just lazy.
If this sounds familiar, welcome to the club.
Errands and ADHD don’t mix easily. But it is possible to make boring tasks easier, faster, and (dare I say) even kind of satisfying—if you know how to trick your brain into caring.
Here’s what actually worked for me.
Why Errands Feel So Hard With ADHD
1. Low-Stimulation = Low Motivation
ADHD brains crave novelty, urgency, or reward.
Picking up prescriptions? Grocery shopping? Calling the dentist?
All low-stimulation, low-reward—so our brains just don’t activate.
2. Task Initiation Problems
Knowing what needs to be done ≠ being able to start. The invisible wall between “thinking about it” and “doing it” is very real with ADHD.
3. Executive Dysfunction Stack
Most errands involve multiple steps:
- Find your wallet
- Check store hours
- Get dressed
- Figure out the route
- Remember the list
- Actually go
Each micro-task drains mental energy before you even leave the house.
4. Time Blindness
We either think errands will take 10 minutes (they won’t), or that they’ll take hours (also probably not true), which leads to poor time estimation and avoidance.
What Didn’t Work for Me
❌ Telling myself to “just do it”
❌ Making a long list and hoping it would motivate me
❌ Scheduling errands for “someday this week”
❌ Beating myself up when things stayed undone
❌ Waiting until they became urgent (aka panic mode)
I needed a better way—not just to get them done, but to want to start.
What Finally Helped Me Stop Avoiding Boring Errands
1. I Turned Errands Into a Game
I created a personal challenge I call “Errand Quest.”
Here’s how it works:
- Pick 3 errands max (more than that = overwhelm)
- Set a time limit (like 90 minutes total)
- Earn a reward at the end (latte, screen time, whatever feels good)
- Name the mission (yes, like a video game: Operation DMV Run)
Suddenly, I wasn’t doing chores—I was on a timed quest with an endgame.
It sounds silly. That’s why it works.
2. I Created a Go-Bag for Lazy Mornings
Instead of scrambling every time, I made a little errand bag with:
- My wallet
- Reusable bags
- A water bottle
- Sunglasses
- A notepad and pen
- Any return items or forms
Now, when I feel a rare spark of motivation, I don’t waste it gathering supplies. I just grab the bag and go.
3. I Used the “One Errand Only” Trick
If I’m stuck in dread, I give myself permission to do just one errand.
No pressure to stack it with five others. Just:
- Go to the pharmacy.
- Drop off one thing.
- Mail the letter.
And 70% of the time? Once I’m already out, I do more anyway. But if I don’t, that one win still counts.
4. I Started Body Doubling for Errands
I used to think body doubling only worked for cleaning or work tasks. Then I tried it for errands—and it was a game changer.
Sometimes that means:
- Running errands while on the phone with a friend
- Texting someone: “I’m leaving now to do XYZ. Want to check in after?”
- Watching a “clean with me” or “errand vlog” video before I go
Having a sense of connection—even virtual—helps me get moving.
5. I Made an “Errand Hour” Ritual
Instead of randomly squeezing errands into my week, I now set aside a low-energy time (usually Friday mornings) for them.
During “Errand Hour,” I:
- Put on a podcast I love
- Dress in a comfy, semi-put-together outfit
- Grab my go-bag
- Do 1–3 things max
This turned errands from random stressors into something predictable and even calming. Routine = relief for ADHD brains.
6. I Lowered the Bar (on Purpose)
Before: If I couldn’t do all my errands, I’d do none.
Now: If I do one thing, I win.
Even if it’s just writing the list. Or checking store hours. Or throwing returns in my car. It counts. Progress > perfection.
7. I Started Tracking Dopamine, Not Just Tasks
Now I ask:
- How will I feel after doing this?
- What reward can I attach to it?
- What tiny piece of fun can I build in?
Examples:
- Drive-thru coffee after grocery run
- Playlist I only listen to while driving to errands
- Sitting in the car 5 minutes after, just chilling
Making errands feel good = more likely I’ll do them again.
My ADHD Errand Survival Kit
Here’s what helps me actually leave the house:
✅ Go-bag ready by the door
✅ AirPods + “errand playlist”
✅ 90-minute limit for errands
✅ Pre-written list of top 3
✅ Phone alarm reminder labeled “ERRAND QUEST!”
✅ Body doubling check-in (text or call)
✅ Small dopamine reward after
Sometimes it’s all of the above. Sometimes it’s just one. But each piece helps shrink the activation energy.
What I Tell Myself Now
- “Boring doesn’t mean unimportant.”
- “You don’t have to want to do it—you just have to start.”
- “Doing one thing is better than dreading all of them.”
- “You can stop after one. But you might not want to.”
- “A reward isn’t cheating. It’s strategy.”
Conclusion: You Can Make Errands ADHD-Friendly (and Even Enjoyable)
You’re not lazy for struggling with boring tasks.
Your brain isn’t broken because errands feel impossible.
You just need the right scaffolding.
By turning errands into mini quests, lowering the stakes, and building in tiny rewards, I’ve gone from “ugh, I can’t” to “I got this.”
You don’t need to do it all. You don’t need to feel motivated.
You just need a system that’s light enough to start—and kind enough to repeat.
Errands may never be thrilling. But with the right tools, they can stop being the monster in the background—and start being something you actually get done.
