In today’s world, it’s hard to get through a day without writing anything – an email, a social media post, a quick text to your friend, or a blog post. And then, there’s the longer texts: people will tell you it’s important to write a book if you’re a business owner, or a dissertation if you want an academic career. But for people with Attention Deficit Hyperactivity Disorder (ADHD), writing also presents unique challenges! Distractions, impulsivity and trouble with focus make it tough to get started and stay on task – all of which gets more difficult the longer the text you need to write. There is hope, though. With the right approach and strategies, anyone with ADHD can develop a successful writing routine with ADHD.
If you’re battling with your writing routine due to ADHD, don’t worry – you’re not alone. Many successful writers, artists, academics, and professionals live with ADHD and have developed strategies that help them work effectively. You are in good company! Discover famous male authors and female authors with ADHD who have found writing success in these blog posts.
And once you’ve read this short post, about how to create a writing routine with ADHD, you’ll have a box full of practical tools and strategies to set up a writing routine that works for your unique brain.
1. Understand your ADHD triggers
Before diving into writing strategies, it’s important to understand how ADHD affects your ability to write. As you might now, ADHD is characterized by inattention, hyperactivity and/or impulsivity, and can lead to difficulties such as:
- Procrastination: finding it difficult to start or finish a task.
- Difficulty focusing: Getting easily distracted by external stimuli or racing thoughts.
- Impulsivity: Jumping from one idea to another without completing the previous one.
- Time blindness: Struggling to estimate how long tasks will take, which leads to problems with time management.
Identifying these patterns and understanding your triggers will help you take control of your writing process. Track the moments when your focus falters or when the distractions become overwhelming. That will allow you to make informed decisions about strategies.
Do you want to learn more about why it’s so hard to create a writing routine with ADHD? In the first blog post in this ADHD writing routines series you can learn more about this.
2. Create a dedicated writing space
If you want to create a successful writing routine with ADHD, it can be super helpful to have a dedicated writing space. This will take a lot of decision-making out of the process leading up to every writing session, making it more likely you’ll actually start.
What’s more, a clutter-free, distraction-free space can really impact your ability to concentrate. Choose a specific writing area where you can work without constant interruptions. This can be a separate room, a quiet corner, or a café if that’s where you feel most productive.
Some things to keep in mind when you choose your space:
- Curate your view: Keep your writing area free from the common distractions (phone, tv, or other devices) and make sure that instead you see things that motivate you to work on your project.
- Manage your senses: Make sure the space is comfortable for you, by running through your senses: feeling (is the room temperature okay, do your clothes fit alright?), sight (are the brightness and color of the lights conducive to working?) smell, sound, and, perhaps… Taste?
- Aesthetic touch: some people with ADHD thrive in an environment that is visually stimulating to them, while others might need a minimalist room. Experiment with what works best for you!
Pro-tip: If you’re working from home, inform your family or housemates about your writing time, so they know not to interrupt you unnecessarily.
3. Set goals to create a writing routine with ADHD
One of the common struggles for people with ADHD is maintaining motivation over long periods. A good way to combat this is by setting clear, small and achievable goals. Large, overwhelming tasks can lead to procrastination, so break down your writing projects into small, bite-sized pieces.
For example, instead of saying, “I will write an entire blog post,” break it down into:
- Research the topic.
- Mind-map an outline.
- Write the introduction.
- Write the first section of the body.
Set specific goals for each writing session or writing sprint and keep them small enough that you believe you can achieve them. Achieving small goals will give you a sense of accomplishment and motivate you to continue.
That’s also something I can help you with. You can book your FREE 1-hour meeting with me, your ADHD writing coach, to create a personalized plan that will help you achieve your writing and publishing goals!
4. Use timers and structured time blocks
Time management is a huge challenge for many of us with ADHD. And the biggest time-related challenge during a writing session is to lose your sense of time, ending up in a 4-hour rabbit hole on [insert random topic]. One solution is to use structured time blocks. The Pomodoro Technique, for example, is a system that tells you to set timers for 25 minutes, then take a 5 minute break. Read more about how you can make the Pomodoro Technique work for your ADHD brain in this post.
But let’s go back to timers in general! Using a timer can help you:
- Avoid hyperfocus: though hyperfocus can really help you focus in on a project and make the world disappear until you stop – it’s also incredibly exhausting and might not make you the most friendly colleague, friend or family member. By using timers, you can keep working on your tasks, without getting lost to the world.
- Limit distractions: I suggest you get into the habit
5. Minimize digital distractions
For many writers with ADHD, digital distractions keep interrupting their writing sessions. Social media notifications, emails, or even the temptation to go down research rabbit holes on the web can break your flow. There are different ways to reduce these distractions:
- Turn off notifications: Make sure your phone is on silent or use Apple’s “Focus” to limit notifications, and make sure computer notifications are turned off or muted while you write.
- Use distraction-free writing apps: Tools like Scrivener, Ulysses, or even a simple word processor can help you keep your focus. Some apss, like FocusWriter, block distractions by hiding everything except the text you’re working on.
- Website blockers: Use tools like Freedom or Cold Turkey to block access to distracting websites during your writing session. Or use an app like OneSec to give yourself a second to change your mind whenever you open your go-to app.
If certain apps or tools distract you, try using a different program to see if it improves your focus.
6. Use external accountability
Especially when you’re an ADHD writer, accountability can be a powerful motivator. Having someone check in on your progress, whether it’s a writing buddy, a coach, or a mentor, can help you stay on track. Knowing that someone else is going to ask you about your goal can push you to stay focused and make writing feel less isolating.
You can also join writing groups, either online or in person, where you share your progress with others and get feedback. Whether it’s a group for writers with ADHD or a general writing community, sharing your goals and successes with others can keep you motivated.
But if you’re not ready for the long-term commitment a writing group offers, another option is body doubling sessions – which can be very helpful for ADHD writers. This is something that Passionate Writer Coaching offers as well. Once a week, we meet in a video call hosted by me, which I call Writers’ Rooms. At the top of the hour, we’ll set hourly goals, and an hour later I’ll ask you to reflect on your progress. Does that sound like it could help you? Visit this page to learn more about Writers’ Rooms.
7. Reward yourself
For an ADHD writer, writing can feel excruciating. Like its just hard work. But us ADHDers aren’t motivated to work on excruciating things, no matter how important it might be. The way to keep making progress on your writing is to actually bring joy into the process. And the easiest way to do this is by using incentives to create positive associations with writing.
Consider rewarding yourself after meeting certain milestones. Here are some ideas for ways to celebrate:
- Taking a walk outside.
- Enjoying a treat or your favorite drink.
- Watching an episode of a tv show.
- Spending time on a hobby you love.
By associating writing with rewards, you can create a sense of enjoyment around the activity, making it easier to stick with your writing routine.
8. Reflect and adjust as needed
If you have ADHD, any plan or routine you create needs to be adaptable. So, regularly, perhaps weekly or monthly, take a moment to reflect on what methods and techniques worked and what didn’t. What helped you stay focused? Did you struggle with certain types of distractions? What might have caused that? But also: what did you achieve? Make sure to consider both the positives and negatives.
And once you’re done reflecting? Don’t be afraid to change your routines! When you have ADHD, a fixed, unchanging routine is probably not in the cards for you. But there’s no rules against adjusting and experimenting for the rest of your life! That way, your writing routine will become more natural and productive.
Final points on writing routines and ADHD
If you want to set up a successful writing routine with ADHD, you’re going to need to find strategies that work for your specific brain. But these 8 foundations to a successful writing routine will be a good start! By understanding your unique challenges, breaking down tasks, minimizing distractions, and practicing self-compassion, you can overcome barriers and build a writing routine that empowers you.
With time and persistence, you’ll discover what helps you stay focused, productive and motivated. Writing with ADHD may be challenging, but with the right approach you can tap into your creative potential and become the amazing writer I know you can be.
Now that you understand these foundations, it’s time to create your personal writing routine for real. But I don’t want to leave you to figure it out alone. So make sure to grab the free workbook I created for you, below! Together, we’ll make you the best Passionate Writer you can be.
Kick-start your writing routine for free!
In this free workbook, I’ll teach you the 10 simple steps you need to take if you want to create a sustainable writing routine with ADHD. Fill out the form below and I’ll send it to your inbox!
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