In his book Scattered Minds, Dr. Gabor Maté tells a story about a man with ADHD and his dog. Like many humans and their dogs, they go for daily walks together.

Each time, the man puts on his coat, shoes, and hat. The dog stays peacefully under the kitchen table. The man leaves the house—and then comes back for something he forgot, such as his keys. Then he leaves again, only to return this time for his wallet. Finally, on the third trip, the dog gets up and joins him.

This wise pup has figured out his ADHD human.

Does this sound like you?

It’s a funny story, but if you live with ADHD, you know how real it can be.

Forgetting things before you leave the house can have a domino effect—making you late for work, feel scattered, or down on yourself. It could also mean you delay other people in your household, and they might not be as patient as the dog in the story. 🙂

Being prepared and having everything you need when you leave the house involves executive functions, such as memory and organization.

(Technically organization is a skill, not an executive function, but it’s a skill that requires several core executive functions to work together, including your working memory, planning and prioritization, initiation, and Self-monitoring)

ADHD can affect executive functions, and it’s these cognitive hurdles that can make it difficult to remember your belongings.

But don’t worry, there are workarounds. Here are three that can help:

1) Have External Memory Prompts

Create a checklist of everything you need before you head out the door. Your wallet, keys, phone, and anything else that is personal to your day (like lunch, a specific folder, or gym shoes).
Tape your list to the back of your front door (or wherever you’ll see it). Then, just before you leave, do a quick run-through.
Using a checklist isn’t childish or cheating—it’s an amazing ADHD-friendly strategy.

It gets your brain out of guessing mode and into calm, confident action.

2) A Home For Everything

Do you get that sinking feeling when you’re about to leave and can’t find your keys?

You might check your bag, your coat pockets, the counter—then panic-search in wild but possible places like the fridge or under the couch cushions.

Here’s a great fix: pick one spot by the door and make it the official home for your keys. It could be a hook on the wall or a small bowl on a table. Now, find a home for your other daily essentials—wallet, sunglasses, earbuds, etc.

Bonus tip: If there’s an outlet by the door, make that your phone charging station. Then, your phone will always be charged and ready to go when you are.

3) Create a New Habit

Once you’ve got your checklist and designated homes, it’s time to create a new habit.

When you get home—even if the cat wants attention or your phone’s ringing—pause and put your keys on their hook. Then return your other items to their “homes.”

It might feel strange at first, new habits often do. But here’s the magic: once a habit is formed, it runs on autopilot. No more mental energy required.

Try talking yourself through it: “I’m putting my keys on the hook. My bag goes on the shelf.” Even a quiet whisper helps you stay present and focused, which makes it less likely you’ll wander and leave things in mystery locations.

This whole routine? It takes less than a minute. (Time it if you’re skeptical!) And it can save you hours over time.

What about you? How do you remember everything before you leave the house?

If you’d like more support creating ADHD-friendly habits and routines, come join us inside the Untapped Brilliance Club! You’ll get tailored resources, coaching, and a warm, understanding community that truly gets it.