#adhdlife

It's the boogeyman of ADHD.

Executive function is the brain's management system. It's planning, prioritizing, task initiation, sequencing, and working memory.

But ADHD (and this is SCIENTIFICALLY PROVEN!!) have differences in their brain, specifically in the prefrontal cortex and for dopamine regulation.

Because of physical differences in your brain (that are NOT your fault), you might experience:

Difficulty starting tasks (even ones you want to do)

Breaking big projects into steps (it feels overwhelming)

Holding multiple story threads in working memory

Estimating time realistically (there is no past or future, only 'now')

Difficulty following through once novelty fades (dopamine dries up)

Writing a novel is essentially one GIANT executive function marathon. There are a million moving parts to it.

And that's EXHAUSTING when your brain just isn't wired for marathons.

Next, working memory overload.

So, working memory is your brain's ability to hold and manipulate information in your mind.

Now imagine trying to remember:

Character motivations

Plot twists

Subplot threads

Worldbuilding rules

Chapter pacing

Character arcs

Villain motives

Appearances

Oh, and remembering how to write

ALL while drafting and editing clean prose. (I'm getting stressed just thinking about it. 😭)

For ADHD brains, working memory capacity is often lower. That doesn't mean you're less "intelligent". It just mans your brain benefits from external storage systems. Planners, checklists, and accountability buddies are perfect for this.

👉 I 1000% recommend an accountability buddy or someone you can body double with. (You will not regret it.)

In other words: your brain has a harder time remembering and recalling information. A planner acts as your second brain in these situations.

Next, inconsistent attention regulation.

ADHD is not a deficit of attention. It's difficulty REGULATING attention.

If you have ADHD, you might experience:

Hyperfocus (writing 8k words in one night) ((been there, done that. 😎✋)

Followed by complete mental shutdown/burnout for weeks, months, or... shudder... years. :(

Struggling to work when the task feels "boring"

Needing novelty to stay engaged

Without structure, writing becomes entirely mood-dependent. And mood is UNRELIABLE. So, if you struggle to stay consistent—it's not your fault. It's the way you are wired.

And finally: DOPAMINE. Dopamine drives motivation.

ADHD brains have lower dopamine.

A new story idea? Huge dopamine spike. Mid Act-2 rewrite? Not so much.

This is why so many ADHD writers have 15 brilliant story concepts, 3 half-written manuscripts, and 0 finished drafts. That initial novelty gives you all the dopamine at once. When you SHOULD have been experiencing dopamine throughout the entire process. This is why you struggle to finish most things—not just writing

And that's okay!

You're not lazy. This is your brain's natural neurochemistry at work. And, the great thing about having a brain, is that brains can adapt and overcome. Woohoo!

Why external systems (like planners) help

Before I proceed, I have to debunk a myth.

"Structure kills creativity."

After all, the legendary Stephen King doesn't plan out his novels; he rawdogs his books come hell or high water. (The man also used copious amounts of crack but that's besides the point.)

For ADHD brains, the opposite is true. Structure is your lifeline.

When you plan things out, you reduce cognitive load. Externalizing information (writing it down) reduces strain on your working memory. When plot points, characters, and worldbuilding rules live on paper (instead of in your head) your brain is free to focus on actually writing.

This is called cognitive offloading, and it's supported by research in cognitive psychology. Try it!

Try breaking your novel into manageable units. "Write a novel" is too big. Even neurotypical people balk at that. So break it up! "Fill out today's chapter outline" is doable. "Brainstorm a character's motive" is doable.

"Write a novel" is not. And you shouldn't put that pressure on yourself. Rome wasn't built in a day. (Overused quote, I know, but it's true.)

If you'd like a great planner, I created a 60-page, fully printable novel writing planner specifically for ADHD writers (and NTs too). It includes:

7 organized sections

Character development templates

Detailed protagonist sheets (from weapons and favorite foods to winter outfits and home layout)

Chapter-by-chapter planning pages

Plot outlines and story beats

Worldbuilding and setting guides

Word-count tracker

Freewrite sections

Notes, brainstorming, and idea trackers

Every page was created by me. No automation, no AI—all me, baby. If you're tired of half-finished drafts and scattered notes, maybe it's time your creativity had something solid to lean on. Check it out here.