ADHD and Writing: How to Stay Motivated and Finish What You Start
Looking ahead to 2025? Make this your most productive year.
As an author with ADHD, I know firsthand how challenging it can be to stay productive and motivated. ADHD brings unique hurdles, like struggling to focus, managing time, and battling the endless pull of distractions.
For women especially, ADHD often goes undiagnosed for years—I was only diagnosed four years ago myself. Since then, I’ve been on a journey to understand my brain and create systems that work with it rather than against it.
With the new year around the corner, I want to share some strategies that have helped me and might inspire you as you set sustainable writing goals for 2025. Whether you’re managing ADHD or just looking for fresh ideas to boost your productivity, there’s something here for everyone.
The ADHD Struggle: Authors, Can You Relate?
ADHD isn’t just “oh, shiny object!”—though yes, we do love shiny objects. It’s also about wrestling with things like time blindness, inconsistent focus, and the allure of dopamine-seeking activities (looking at you, Tiktok).
For authors, this can mean starting ten book ideas and finishing… well, none of them. Or maybe you hyperfocus on a project, forget to eat for eight hours, and then crash so hard you can’t look at it again for weeks. Sound familiar? Welcome to the club—we meet on Discord, but the time is flexible because, you know, ADHD.
And for many women, ADHD goes undiagnosed for years. We’re often misinterpreted as “scatterbrained” or “too chatty” rather than recognized as neurodivergent. I wasn’t diagnosed until my early 40s, and suddenly my entire life made sense. Understanding the challenges of ADHD is the first step to building systems that actually work.
Strategies That Work for Me (and Can Work for You!)
1. Environment: Setting the Stage for Success
Your environment plays a huge role in your productivity. Creating physical and mental boundaries for work can help signal to your brain that it’s time to focus.
Designate a Work-Only Space: I have a separate room and laptop just for work. When I step into that space, I know it’s time to write. Even if you don’t have a dedicated room, you can create a writing nook or a specific spot at the kitchen table. The key is consistency. It’s like training a dog—except the dog is your brain and instead of treats, you reward it with dopamine and chai.
Establish a Pre-Work Routine: My mornings start with a ritual: I get up, do my dishes while making chai, and once my chai is ready, I sit down at my desk. This routine grounds me and gently transitions my brain into writing mode. I’m basically Pavloving myself—but instead of a bell, it’s the sound of boiling water.
Why It Helps for ADHD:
For those of us with ADHD, having a dedicated work space helps create a mental separation between "work mode" and "relax mode." This consistency helps our brains understand that once we enter that space, we should focus. It’s about creating a trigger that signals productivity.
2. Focus Tools: Managing Distractions
For many of us with ADHD, distractions are a constant challenge. Finding tools and techniques that support focus can make all the difference.
Soundscapes and Music: I use Brain.fm or music by Moby to help me stay in the zone. Brain.fm offers scientifically designed soundtracks for focus, while Moby’s ambient music has a calming effect that keeps my brain from wandering. Experiment to find what works best for you—white noise, instrumental playlists, or even silence. (But beware—“silence” might just make you hyper-aware of your neighbor’s dog.)
Medication: Taking ADHD medication has been a game-changer for me. It’s like my brain finally decided to stop being a chaotic noodle and start being a slightly more organized noodle. If you have access to medication and think it might help, it’s worth exploring with a healthcare professional.
Why It Helps for ADHD:
Distractions can easily hijack our attention, so having external aids like soundscapes or medication can help direct our brains back to the task at hand. Tools that help block out other stimuli create an environment that allows our brains to focus on one thing at a time.
3. Scheduling and Flexibility: Structuring Your Time
ADHD brains thrive with some structure—but not too much! I’ve found that balancing a schedule with flexibility is key to staying productive without burning out.
Work During Peak Focus Hours: My most creative hours are from 10am to 3:30pm, so I prioritize my writing during that window. Pay attention to your energy levels throughout the day and plan your most important work when you’re naturally at your best. Think of it as catching a wave—ride the momentum when it’s there.
Set Weekly Goals: Instead of rigid daily schedules, I focus on 2-3 main goals for the week. This approach allows me to follow my dopamine while still making steady progress. For example, if my goal is to draft three chapters, it doesn’t matter if I write one on Monday and two on Thursday—as long as it gets done. Flexibility means less guilt and more flow.
Why It Helps for ADHD:
ADHD can make rigid schedules feel suffocating and overwhelming. However, having some structure helps keep us from wandering too far off track. A flexible structure allows us to work when our brains are naturally most focused, which capitalizes on the times when we are able to do our best work.
4. Community: Finding Accountability and Connection
Writing can be isolating, but connecting with others makes the process so much more enjoyable and productive. Here’s how I stay engaged:
Virtual Co-Working: I have author friends on Discord and Facebook who I can message for virtual co-working sessions. We hop on a video or audio call, set a timer, and work together. It’s like having a study buddy for writing—except no one cares if you’re in your pajamas or eating pretzels.
In-Person Groups: I started a Meetup group called "Sip and Write" that meets twice a week at a local used bookstore. (If you’re in North Carolina, you’re welcome to come by!) We grab drinks, share what we’re working on, and then write for an hour. Being around other writers and getting out of the house has been a huge motivator for me—plus, it’s a great way to build community. And honestly, it’s nice to remember what real human faces look like.
Why It Helps for ADHD:
ADHD often causes feelings of isolation and a lack of accountability. Virtual co-working and in-person groups provide external structure and community support, which can help keep us motivated and on track. These connections also provide a social dopamine boost, which is a natural motivator for those of us with ADHD.
5. Accountability: Staying Motivated Through Others
Sometimes, the best way to stay motivated is to involve others in your process. Knowing someone is excited about your work can push you to keep going.
Alpha Readers: I send chapters to three alpha readers every week. These are readers I trust to give me encouragement rather than critique at this stage. They leave comments about what they loved and what they’re excited to see next. Just knowing someone is waiting for the next chapter helps me stay on track.
How I Found My Alpha Readers: I reached out to my ARC readers and asked if anyone would like to be part of the process. From there, I narrowed it down to three people who were reliable and positive. I made sure to set expectations—I wasn’t looking for story feedback, just their reactions and enthusiasm. It’s like having your own cheer squad, and honestly, it’s magical.
Tip: If you don’t have alpha readers, consider sharing snippets with a trusted friend or critique partner. The accountability can be transformative.
Why It Helps for ADHD:
For those of us with ADHD, external accountability is often essential. When others are expecting something from us—whether it’s feedback or just excitement over our work—we feel more compelled to meet those expectations, which can help us keep moving forward.
6. Healthy Work Habits: Staying Energized
Small adjustments to your day can help you maintain focus and energy without overwhelming your brain.
Simple Meals and Short Breaks: I take a very short lunch break and keep it light—usually a granola bar or smoothie. This minimizes decision fatigue and helps me quickly get back into the flow. I don’t eat a full meal until my workday is done. (Pro tip: If you’re eating at your desk, don’t drop granola crumbs into your keyboard. Trust me on this.)
Stay Flexible: Allow yourself to adjust as needed. Some days, your brain might not cooperate, and that’s okay. Give yourself grace and come back when you’re ready. ADHD is like having a rebellious teenager in your head—sometimes it just won’t listen. That’s when you take a breather.
Why It Helps for ADHD:
ADHD brains can burn out quickly without enough rest and fuel. Small, simple habits like quick breaks and easy meals prevent decision fatigue and allow us to keep our energy levels steady throughout the day.
7. Timers and Time Management Tools: Breaking Tasks into Manageable Chunks
For ADHD brains, large tasks can feel overwhelming. Breaking them down into smaller, manageable chunks—and setting a timer—can help with focus and motivation.
Pomodoro Technique: Set a timer for 25 minutes and focus on just one task. After the timer goes off, take a 5-minute break. After four rounds, take a longer break (15–30 minutes). This method creates short bursts of focus and makes it easier to track progress.
Time Blocking: Time blocking is another great technique. Set aside specific blocks of time for particular tasks (e.g., writing from 10 am to 12 pm). Knowing that a task is time-limited can help reduce procrastination and provide a sense of accomplishment when the block ends.
Why It Helps for ADHD:
Time blindness is a common issue for those with ADHD, making it difficult to gauge how long tasks will take. Using timers helps provide structure and urgency, which can stimulate focus. The Pomodoro technique (25 minutes of work, followed by a 5-minute break) is a popular method for many ADHDers because it makes tasks feel less daunting and allows for frequent breaks, preventing burnout.
8. Task Batching: Grouping Similar Tasks Together
Task batching is about grouping similar tasks together and focusing on them in a dedicated block of time.
Example Batching: Plan to write multiple chapters or blog posts during a single time block, then move on to a different task, like responding to emails or doing social media posts, when you’ve finished your writing. This reduces decision fatigue and makes your brain more efficient.
Why It Helps for ADHD:
Switching between tasks can create cognitive overload for ADHD brains. By batching similar tasks together, we reduce the mental effort required to switch gears. For instance, setting aside one block of time to write, another to edit, and another to do emails can help maintain focus and avoid the mental fatigue of task switching.
9. Visual Reminders and To-Do Lists: Seeing Your Progress
Having visual reminders—whether they’re sticky notes, a large calendar, or a digital checklist—helps to keep you focused on your goals.
Bullet Journaling or Visual Calendar: Use a bullet journal or wall calendar to track deadlines, milestones, and tasks. Seeing your progress in a tangible way gives you a constant visual cue to stay on track. (Did you know you can use a dollar store shower curtain as a “white board”? Just tape it to your wall and voila!)
Digital Tools: Apps like Todoist or Trello can help you organize tasks and set reminders for specific time slots. Having notifications sent to your phone can help keep you on track.
Why It Helps for ADHD:
ADHD often causes a disconnect between intention and action. Visual reminders can keep your goals front and center, helping to reinforce your intention and direct your focus. Seeing progress on your to-do list or calendar gives a sense of achievement and keeps you motivated.
10. Mind Mapping: Organizing Ideas Visually
Mind mapping involves visually organizing ideas by creating a diagram, often with a central theme or idea at the center and branches leading to related concepts.
Tools for Mind Mapping: You can create a mind map on paper or use digital tools like Canva or Plottr. This can help visualize your writing process, plot, or chapter structure in a way that’s easy to reference.
Why It Helps for ADHD:
Mind mapping taps into ADHD brains’ natural creativity and helps organize scattered thoughts into a coherent structure. It also breaks down complex tasks into smaller, more manageable pieces, making the task feel less overwhelming. It’s a great tool for planning out projects, brainstorming ideas, or outlining a book.
11. Movement and Exercise: Harnessing the Power of Physical Activity
For some with ADHD, sitting still for long periods can lead to restlessness and decreased productivity. Incorporating movement throughout the day can help boost focus and energy.
Movement Breaks: Taking a short walk or stretching every 30 minutes can help reset your focus and give your brain the physical stimulus it needs. Even standing up and doing jumping jacks or light yoga can help clear mental fog.
Standing Desk or Walking Meetings: Some people with ADHD benefit from using a standing desk or taking walking meetings, which can help keep their energy levels up and enhance concentration. The physical movement helps regulate mental focus.
Why It Helps for ADHD:
ADHD brains are constantly seeking stimulation, and physical activity provides the dopamine boost we need. Even simple activities like stretching, walking, or using a standing desk can help reduce restlessness and improve focus.
12. Digital Detox: Reducing Tech Distractions
Smartphones, social media, and email notifications can easily pull your attention away from writing.
App Blockers and Focus Tools: Use apps like Freedom, Cold Turkey, or Forest to block distracting sites and apps while you write. These tools help create a focused environment by eliminating the temptation of endless scrolling.
Tech-Free Zones: Designate certain spaces or times for tech-free writing. For example, you might choose to write in a specific room or use a writing-only device with no internet access. These simple boundaries help reduce the temptation to drift into social media or other distractions.
Why It Helps for ADHD:
Digital distractions are a massive challenge for many with ADHD. Turning off notifications and setting boundaries for tech use can reduce the pull of distractions. Creating "no-screen" time blocks allows your brain to focus on a single task without interruptions.
13. Self-Compassion: Giving Yourself Grace
One of the most important strategies for managing ADHD is learning to be compassionate with yourself.
Practice Self-Talk: Replace harsh inner dialogue with supportive, encouraging statements. When you fall off track, remind yourself that ADHD is part of who you are, but it doesn’t define your worth or capabilities.
Celebrate Small Wins: Give yourself credit for even small accomplishments. Finished a paragraph? Celebrate. Hit your goal for the day? Great! Every little victory is worth acknowledging.
Why It Helps for ADHD:
ADHD can be filled with moments of frustration—whether it’s procrastination, forgetting tasks, or struggling to stay focused. Self-compassion helps manage these feelings without adding guilt or shame. Instead of focusing on mistakes, you acknowledge them and gently redirect yourself toward the next step.
Finding Your Own Rhythm
The strategies I’ve shared have helped me stay productive as an author with ADHD, but they didn’t come together overnight. It’s taken time and experimentation to figure out what works for me, and the same will be true for you. The key is to stay curious, compassionate, and open to trying new things.
As you look ahead to 2025, think about how you can create systems that align with your brain and lifestyle. Sustainable progress is all about finding what works for you and giving yourself permission to adapt as needed.
What About You?
I’d love to hear from you! What strategies help you stay productive and motivated—with or without ADHD? Share your thoughts and ideas in the comments. Let’s inspire each other as we head into the new year!
hugs and happy authoring,
Ella
"The future belongs to those who believe in the beauty of their dreams."
– Eleanor Roosevelt