Three ADHD hacks for writers

We’ve talked about ADHD and artists before, but this is my whole life, so I have more to share. I’ve been on a mission to maximize my focus and get stuff done even when there’s a medication shortage (sob) and I wanted to share some of what I’ve learned. Today I’ll discuss three ADHD hacks for writers that have been working well for me!

I want to remind everyone that I’m not a doctor or a therapist, just a writer and filmmaker with a serious case of ADHD who wants to get the most out of their time. So without further ado, here’s what’s working for me right now.

Getting specific and starting small for task initiation 

Getting specific and starting small has been really, really useful for me. This works both when you’re making your to-do list and when you’re lacking the executive function to get started on a task that, for whatever reason, feels overwhelming.

Here’s an example of how I make my to-do list. I’m revising a novel right now, which is a huge, overwhelming task. When I think about it too much I freeze up and can’t proceed. So I’ve broken it down into small, specific steps that I need to accomplish. First, I have a whiteboard that acts as my visual reminder of what I’m working on and what the timeline is. This is where I put my big, overarching tasks. For example, my task today is to completely rewrite chapter thirteen. Now, that’s a BIG task. Here’s how I break it down on my to-do list:

• Open manuscript document
• Reread chapter twelve
• Revisit chapter thirteen chapter outline
• Revisit character arcs
• Make scene one notes
• Make scene two notes
• Make scene three notes
• Draft scene one
• Draft scene two
• Draft scene three

Some of these tasks may seem microscopic (opening the manuscript document, for example) but if you have ADHD like me, you’re probably familiar with the act of getting out your computer to get some work done… and winding up on Twitter. Or doomscrolling Instagram. When I break it down into tiny steps, I can easily check something easy off my list right away, which allows me to pat myself on the back for accomplishing something, and also cues my brain to go on to the next step.

Have you heard of the phrase “task initiation?” That’s literally just the act of getting started on a specific task. For a lot of people with ADHD, task initiation is incredibly difficult. This hack works on two levels: it makes the “big job” feel less overwhelming because you’ve broken it into small segments instead of one big task, and it helps you get started by presenting you with something small.

If I’m doing all this and still not able to get started, I like to set a timer and tell myself that the only thing I’m allowed to do during that time period is complete my first task. You can give yourself any amount of time, but I like to do five minutes. For five minutes, I’m not allowed to pick up my phone, go to any websites (other than the ones I need for my task), stand up from my seat, or ANYTHING else. All I can do is open the manuscript document. Usually, that’s all it takes to spur me into action, and then the rest is easier from there, although you can always repeat the timer hack if that doesn’t do the trick!

This works for other things, not just artistic ones. I use this trick to clean my house, run errands, do chores, and more.

Gamify it for dopamine production

A lot of people with ADHD are low in dopamine. Dopamine is a hormone and neurotransmitter that has a complex role in the brain, but for the purpose of this article, lets talk about its role in pleasure. You get a big hit of dopamine when you do things that make you feel good, like eating your favorite food or watching your favorite TV show. That’s why it’s so easy to get sucked into activities like scrolling TikTok; each video is giving you a hit of dopamine, and your brain is telling you it wants more and more.

A lot of times, it can be hard to focus on a task because you aren’t getting enough dopamine from it. You may feel bored, restless, or a general lack of motivation. Let’s go back to my previous example of writing a chapter in my novel revision. How do I get that hit of dopamine that my brain is seeking to help me focus and stay on track?

I like to gamify my work. Apps like Habitica and Finch allow you to earn points and progress in a game by checking items off your to-do list. Once you’ve broken down your to-do list into your small, specific steps, you can input them into your app and then make progress in your game when you complete them. 

A low-tech version of this is a sticker chart. I like to write out a to-do list by hand, choose some cute stickers, and then place a sticker on my chart each time I complete a task. To make this extra fun, I like to choose a reward for when I’ve earned all of my stickers. This could be as simple as a break, a walk around the block, or an afternoon coffee. Just choose something that will motivate you (and hopefully not break the bank!) Alternatively, you can work towards one larger reward at the end of your project; for example, when you finish your entire screenplay. Once all those stickers are in place you can treat yourself to something bigger and more exciting; I sometimes buy myself jewelry or meals at nice restaurants to reward myself for completing big projects and earning all my stickers.

There are other ways to produce dopamine while you’re working; if it’s not too distracting, you can listen to your favorite playlist while working or have a dance party in between work sessions. Just find what works for you!

Work on time management

People with ADHD often have time management issues. It’s easy to get sucked into tasks that have an immediate benefit (getting that dopamine hit from scrolling Instagram) and difficult to focus on tasks that have a future benefit (cleaning your studio space or working on a big, overwhelming art project or work assignment.) When I was in college, I often prioritized doing fun things and putting homework off until the last minute, which meant a lot of sleepless nights the night before an assignment was due. Unfortunately, I always got good grades, so there were no natural consequences for me. That’s not how I want to conduct my life as an adult, so I’ve had to work on my time management to help me know when I should be working and when I should be ending my work sessions.

As always, timers are big for me. Before I dive into a task, I try to ask myself a few questions. How long do I realistically think this will take? How much time do I have to dedicate to this task today? If I decide I have twenty minutes to clean my writing space, then I set a timer for twenty minutes… and then that’s all the time I have. This forces me to get started right away, not get distracted by multitasking, and stop when the timer goes off. No more getting way too sucked in to projects that don’t need that much time, no more wasting time when I could be working, no more getting distracted and completing other, less urgent tasks. I just get done what I can get done in 20 minutes, and then set the timer for the next thing!

I also like to have a big clock in my room so I’m more acutely aware of time passing. A visual timer may help, or a digital clock. Just something that helps you stay on top of what time it is. When I get started on something, I like to make a note of what time I’m getting started and set an alarm for what time I need to end. Since I’ve been doing that, there have been no more late, sleepless nights, and a lot more staying on schedule!