I often find myself unintentionally collecting subscriptions — streaming platforms, productivity apps, fitness memberships, software trials, and more. I may start with enthusiasm but soon forget to cancel, even when no longer using them. This pattern can be frustrating and expensive, yet it often reflects a genuine challenge in executive functioning rather than carelessness.

Why It Happens

Impulsivity and Reward Sensitivity

ADHD is strongly associated with impulsivity and heightened reward-seeking behaviour. A new subscription offers an immediate sense of promise and excitement — the dopamine hit that makes it feel like the perfect solution. Over time, that initial interest fades, and without immediate consequences, the subscription quietly continues.

Time Blindness and Decision Fatigue

For those with ADHD, future consequences can feel abstract. Remembering to cancel before a renewal date depends on anticipating a future task, managing time, and overcoming inertia — all areas that ADHD can affect. Moreover, deciding which subscriptions to keep or cancel can trigger decision fatigue, leading to avoidance.

Emotional Avoidance

Cancelling can evoke feelings of guilt (“I’ve wasted money”), shame (“I can’t manage my life properly”), or loss (“Maybe I’ll need it later”). These emotions can unconsciously lead to postponing cancellation, even when we know we should act.

Strategies for Taking Control

1. Schedule a “Subscription Audit”

Once a month, set aside 15 minutes to review bank statements or app store purchases. Apps like Truebill (now Rocket Money) or Emma can help identify recurring payments. Pair this task with a pleasant routine — such as coffee or music — to make it feel less like a punishment.

2. Use Calendar Reminders

When signing up for any new subscription, immediately set a reminder for a few days before the first renewal date. This pre-empts forgetfulness and gives you a specific decision point. Some people prefer using automation tools like n8n, Zapier, or IFTTT to generate these reminders automatically… but setting those up can be a procrastination trap in itself.

3. Create a “Holding Folder”

Keep a list or note in your phone titled “Check Before Cancelling”. When you hesitate about cancelling, add the subscription there. Revisit it monthly — this lets you delay without completely forgetting.

4. Set a Spending Limit Rule

Establish a personal rule such as “I can have up to three active subscriptions at a time”. When a new one tempts you, you must cancel another first. This simple structure helps manage impulsive sign-ups. (One in, one out rule.)

5. Use Accountability

Ask a trusted friend or partner to review subscriptions with you quarterly. Many ADHDers find that externalising the process — what’s known as body doubling — helps turn intention into action.

6. Reframe the Narrative

Remember: forgetting to cancel isn’t a moral failure. It’s an expression of how ADHD affects executive functioning. Treating it as a practical system problem rather than a personal flaw makes it far easier to address. ADHD’s often like systems, so it can become a challenge, rather than a failing.

Building Sustainable Habits

Reducing unnecessary subscriptions is less about restriction and more about creating supportive systems. Automation, reminders, and external accountability help bridge the executive function gap, while self-compassion keeps the process sustainable.

By approaching subscriptions as an area for curiosity rather than shame, people with ADHD can regain control of their finances — and their attention — one reminder at a time. Remember to do this one at a time… you don’t want the ‘overwhelm monster’ to come crashing down on you.

References

• Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment (4th ed.). New York: Guilford Press. ISBN: 9781462517725
• Brown, T. E. (2021). Smart But Stuck: Emotions in Teens and Adults with ADHD. American Psychological Association. ISBN: 9781118421765
• Tuckman, A. (2009). More Attention, Less Deficit: Success Strategies for Adults with ADHD. Specialty Press, Inc.

Resources

• Rocket Money – tracks and helps cancel unused subscriptions.
• Emma App – identifies recurring charges and gives spending insights.
• Money Saving Expert – Direct Debits Guide – practical UK advice for managing payments.
• ADDitude Magazine: Managing ADHD Finances – articles and tips on ADHD and money management.