Journal

If you have ADHD, it can be… challenging to focus, especially if there's a reason you don't want to do something. Heck, I'm writing this post during work hours to avoid what I'm supposed to be doing. But when it comes to writing, sometimes you need to push through whatever's slowing you down so you can get back to it and crush your word count or habit goals.

But that's always easier said than done. ADHD brains are wired differently from the neurotypical mind, and oftentimes, the usual tips and tricks you see are designed for the latter.

So, how can you keep the momentum up?

The first step is figuring out what is actually making you avoid your writing or WIPs. Are you stuck on a scene? Something else caught your attention? Just want to play a video game instead? Once you pinpoint what the problem may be, you can work on solutions.

Just note that ADHD symptoms are different from person to person, and the severity of those symptoms is on a spectrum. So, with that in mind, pick the advice that works for you and ignore the rest. Trying to force yourself to do something your brain doesn't want to do isn't going to work, and you may well know already.
 

Why Won't I Do The Thing?

I'm using Y as a reward for doing X. This is something I do often, and it usually just doesn't work! If I use writing a fic as a reward for writing a work article, I'll end up just staring at the screen and doing nothing. Ultimately, that's worse than if I just did the thing I wanted to do in the first place and came back to it later.

I'm just not feeling this story right now. If you're not feeling a current WIP, it can feel like a herculean task to open it and write some words. But one of the advantages of ADHD is that we're very creative individuals—which means that you probably have some other WIPs or ideas waiting for you to tackle. Changing tracks can spark that creativity again.

I'm really having trouble with this plot point or scene. Sometimes, you're just blazing through a project… and then suddenly, you're not. Something has stopped you. You can't figure out what the next line is, or you're staring at a paragraph that looks funky. But staring at the problem rarely makes it better, and usually, it'll just stop me from getting something done.

I don't know!!! Sometimes, it just is like that. There will be days when you won't be able to get much done. That's alright! You might be able to brute force it a bit, but if nothing is helping, it might be better to just write the day off and try again tomorrow. Don't beat yourself up over taking a break.

Some Methods to Help Do The Thing

Body Doubling

Body doubling is an interesting productivity trick that's deceptively simple—you do your writing with another person who is working on a task of their own. That's it! You and your body double don't need to be working on the same thing, or even talk to one another.

There are a number of benefits attributed to body doubling, but it all basically boils down to "there is another person present, and they're doing something they need to do, so I should do what I need to do, too".

Sometimes, they don't even need to be particularly productive. I tend to get motivated to write when I'm watching something with friends together in a voice. You might only need some company to get you out of that rut.

Pomodoro Timers

Pomodoro is a time management technique that involves working in 25-minute chunks with all distractions and notifications off, then taking a five-minute break to do whatever you want, and repeating until you're done for the day. It's easy to find a timer and give it a try (Windows 11 even has a timer built-in that will mute notifications for you), but it is the sort of method that won't work for everyone or may only work some of the time.

Whenever I use Pomodoro, for example, I do 25-minute chunks, but then my "breaks" are as long as I need them to be—generally because I have some very 'not-break' work stuff I need to handle before being unavailable for another 25 minutes. Play around with the timers to see if a combo works for you.

Writing Sprints

Writing sprints are sort of similar to a Pomodoro timer, though there are some key differences that can make them feel more approachable. For one, you can do sprints with others and share your word counts and accomplishments when you're done. Knowing that others are generally sprinting with you can help a lot with motivation—though you can also do writing sprints solo.

Also, writing sprints are one-time focus sessions (unless you want to go again), making it much easier to buckle down and write for a bit. Most people do sessions that are 20-30 minutes, but they can be as long or as short as you want them to be.

While all you need to do with a writing sprint is set a timer and get to it, there are tools available that can make it easier. Some writing Discords (like the GYWO one!) will have sprint bots available so that you can jump in and make a sprint any time while making it easy for others to join in. Some writing software, like Ellipsus, also has sprint timers you can use.

Outlining

I'm a pantser by nature, so I rarely plan out stories unless they're on the longer side, and even then, it'll only be a vague set of bullet points to keep in mind as I go. But if I'm really stuck or losing steam on a longer WIP for whatever reason, I'll make a real outline to try and reinvigorate my motivation.

Outlines are very helpful for organizing your thoughts, making ideas more tangible and, as such, easier to conceptualize and tackle. You can also use the outline to brainstorm and bounce ideas off others, which can always be helpful if there's a part of the plot you get stuck on.