How To Write When Your Brain Won't Let You
ADHD writing tips that actually helped me finish my novel
Let’s be honest, the whole "just write for 5 minutes a day" isn’t always helpful advice when your brain is in shutdown mode. If you have ADHD, writing isn’t just about finding time; it’s about helping your brain be unstuck.
As someone with ADHD who just finished re-writing a novel, I’ve had to build a writing process that works with my brain, not against it.
So here are the ADHD writing tips that actually helped me, in case they help you too!
Start way smaller than you’re used to
Instead of asking, "Can I write today?" I ask: "Can I sit on my computer and stare at my manuscript?"
If yes, that’s something! It’s enough.
Once I’m there, momentum sometimes takes over. But even if it doesn’t, I count that as a win. It’s a little trick that lowers the pressure and makes writing less of a mountain to climb. And eventually my brain has gotten used to it and made the whole thing less daunting.
Create your own triggers
We’re creatures of habit, sometimes it’s easier to start a task when the universe aligns perfectly to help us do it! Or at least, our surroundings.
I have a specific playlist to write
I usually drink the same flavor of tea to bring myself back to the story
I use separate browser windows and have only those open once I start writing
I would highly recommend using smell to ground you in the moment as well, something like lighting a specific candle, using essential oils, or even perfume! I can’t, because I have a bird and their lungs are very sensitive, but let me live vicariously through you!
The point is that your space can signal your brain that it’s "writing time," even if your focus is scattered.
Write in bursts
Some days I write for 10 minutes. Some days I hyperfocus for 4 hours, and both are extremely valid.
Trying to force a rigid schedule never worked for me and ended up causing burnout after burnout. But planning "bursts" around transitions (after a meal, before bed, post-shower) helps.
And speaking about transitions…
Make a transition menu
A transition menu is a list of small, grounding activities that help your brain shift into writing mode. I made mine with some glittery construction paper and a lot of stickers for extra dopamine!
Things like changing clothes, making tea, doing a 3-minute stretch, or even switching locations can signal your body that you're entering a new focus state. And it’s probably one of the most helpful things I’ve ever found.
When I consciously do one or two of these things between tasks, my brain transitions more smoothly into writing, especially when hyperfocused on something else.
Use dopamine to your advantage
I’ll say it a million times: you don’t have to write chronologically!
If I have an exciting scene to write, I jump to it. If I want to add a character doodle in the margins or outline a chaotic dream sequence, I do that. Period.
Whatever gives me dopamine, I follow. It keeps the story alive and me engaged. Plus, it usually helps me enter a flow state, and then I can tackle the other things I might not be super excited about.
Compassion > consistency
The biggest thing I’ve learned: the days you don’t write, don’t say anything about your worth as a writer.
My process isn’t linear, and I shamed myself for it way too long. That obviously made me get caught into a spiral of self-pity, and pain, and even more burnout.
Never again!
ADHD doesn’t make us worse writes, it makes us different and that’s beautiful. We shouldn’t try to adapt our brains to a predetermined set of rules, we should adapt the way that we works to our brains!
Got any weird ADHD writing hacks that work for you? I’d love to hear them.