Attention, Please! 7 Drug-Free Concentration Boosters for Writers with ADHD

Photo by Nubelson Fernandes on Unsplash

Today’s post is by Maggie Langrick, publisher at Wonderwell Press.

Writing takes an enormous amount of discipline, even for the most dedicated and productive writers. For those living with ADD/ADHD, it can be especially challenging. The hallmark symptoms of ADHD such as impulsivity, distractability, and difficulty sitting still can all undermine the focus and consistency required for writing.

Even if you have not received a diagnosis of ADHD, you may be one of the many writers (like me) who struggle mightily to marshal your attention. As with meditation practice, you may find your mind wandering far afield mere minutes after turning on your computer. Or you sit down to write, and suddenly, urgently need a snack or a nap. Somebody (not you, surely!) has opened TikTok on your phone, and before you know it, you’ve lost an hour to doomscrolling.

Writing sessions that end with little to no new work done can leave you feeling like your body and brain are actively working against you, a frustrating and sometimes demoralizing experience. You may even be tempted to give up altogether.

Fortunately, there are methods and strategies to help you mitigate your neurodivergence—and even harness it to your advantage. Here are some tips for writing with ADHD that my coaching clients and I have found useful.

1. Leverage technology for focus

Technology can be a blessing and a curse for the attention-challenged. While it’s all too easy to get distracted by social media and the lure of the internet, many apps and tech tools offer support. I use an online virtual co-working space called FocusMate to harness the buddy system while I write. Apps like Freedom and Stay Focused will block all digital distractions, and can also gather data on which ones are most problematic for you.

2. Right-size your writing assignments

Breaking a large writing project into smaller, more manageable chunks can make a big difference—and it’s OK to make those chunks as small as you need them to be. Instead of thinking about writing an entire book or even a full chapter, set smaller goals like writing 500 words or completing a detailed outline.

If even that feels overwhelming, think even smaller, like writing a single scene or a small section of your outline. Anne Lamott, author of Bird by Bird, calls this writing within a “one-inch frame.” How much can you comfortably tackle in one writing session? One paragraph? One good line? Start there and let your growing confidence carry you forward. Momentum is the key to long-term success, so don’t underestimate the power of setting tiny writing assignments like these.

3. Create a dedicated writing environment

I’m a huge believer in a dedicated writing space for every writer because it helps to prime creativity by signaling to the subconscious mind that it is time to write. For those with attention challenges, a customized writing environment can be crucial to productivity.

This space does not need to be an entire room—a special chair or desk will do—but it should be designed to foster focus. If sensory distractions are particularly disruptive to you, consider using noise-canceling headphones to minimize auditory interruptions. Face a blank wall or a simple, abstract picture to block out visual distractions. And try to keep your workspace organized and clutter-free.

4. Incorporate movement into your routine

Physical activity can have a profound impact on the creative brain, particularly for those with ADHD. Exercise increases the levels of dopamine and norepinephrine, which are crucial for attention and focus. Incorporating short bursts of physical activity into your writing routine can help improve concentration and creativity. Taking a brisk walk, doing some quick stretching exercises, or practicing yoga during breaks can help you resist the temptation to get sucked into a different task. Some writers even find it helpful to use a standing desk or a balance ball chair to keep restlessness at bay by incorporating subtle movement while working.

5. Consider visual, auditory, and tactile aids

Some neurodivergent folks find it more difficult to concentrate in silence and work better with the right type of background noise. This could be a particular type of music—classical, instrumental/spa music, and electronic music are all worth trying—the chattering voices of a (boring) podcast or TV show, or the soothing static of a white noise machine. (If you want to nerd out on this, check out “brown noise,” a lower-frequency, deeper-pitched type of background sound associated with improved focus and concentration).

On the visual side, using colored pens, sticky notes, and whiteboards can make the planning and outlining process more engaging and satisfying. Mind maps are particularly useful for visual thinkers, bringing order to large, sprawling ideas that may be hard to keep in focus mentally.

Lastly, some writers find that fidget toys or stress balls can help keep their hands busy and reduce restlessness, allowing them to concentrate better on their writing tasks.

6. Lean into your preferred working rhythm

One of the superpowers of the ADHD brain is (for some people) the ability to hyper-focus. While neurotypical writers (and some writers with ADHD) may benefit from a regimented writing schedule, you may work more effectively in big bursts. If your family and work life can accommodate an irregular writing schedule, try experimenting with an intuitive, free-form writing pattern. You do not need to write every day to be a “real” writer. It’s perfectly OK to binge-write in daylong marathons followed by days or even weeks when you do little to no writing.

Similarly, it’s useful to take note of what time of day or night you feel most focused and productive. Don’t feel bullied by all the online buzz around productivity-enhancing morning routines. Many successful writers are burners of the midnight oil, finding it easier to focus when the rest of the world is asleep. Respecting your personal rhythms is not only a smart way to make the most of your energy ebbs and flows, it’s also psychologically supportive as it honors your uniqueness as a human being.

7. Quiet your inner critic with compassion

The writing life can be challenging in all sorts of ways, from emotional and creative vulnerability to career uncertainty. You do not need the added burden of being hard on yourself for having a neurospicy brain! The inner critic (which all humans have) is the foe of creativity, and it can be especially loud and mean in those of us with physical or cognitive differences. Self-judgment can sap our confidence, divert precious time and attention away from the work we want to produce, and increase the friction we experience while writing.

When your inner critic flares up, remind yourself that you are doing the best you can with your unique blend of resources, skills, and talents, and that there is room in the world for all sorts of writers, including you. And don’t forget to celebrate your wins along the way, no matter how small.

Writing with ADHD comes with its unique set of challenges, but with the right strategies and tools, it is entirely possible to harness your creativity and maintain productivity. The key is to find what works best for you and to remain flexible in your approach.

If you often find yourself mired in self-judgment, or tend to berate yourself for writing “too slowly” or not writing “enough”, try this self-compassion exercise.

Close your eyes and picture yourself at your desk. See yourself writing, and imagine that you can also perceive the enthusiasm and life-enhancing intention behind your writerly hopes and dreams.Next, picture your inner critic standing over your shoulder heckling you as you try to work. Listen to its criticisms with detachment, if possible. What is it saying? Notice if it is unfair or harsh. Ask yourself: Do you want its gloomy perspective to determine the outcome of your work? If not, ask it to please take a break while you write.Finally, notice that the “you” who is watching these characters is separate from both of them. See if you can hold all aspects of you—the writer, the critic, and the watcher—in loving kindness and compassion. You are all in this joint creative venture together. By viewing your inner critic as a partner who means well but oversteps their boundaries, you can minimize its power to disrupt your creative process.