#adhdwriters

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.

ADHD, for those of us living in it 24/7, isn’t just “ooh squirrel.” (Although it is... sometimes). For the most part, for most of us, it’s largely an executive function issue, which is a fancy way of saying the brain’s project manager keeps calling in sick. Planning, sequencing, time management, holding multiple moving parts in working memory at once—in neurotypical brains? 👍 That's all good.

For ADHD brains? There is a real, painful struggle.

I'm juggling plots, character arcs, emotions, metaphors, logistics, pacing, realism, and the small detail of—oh right—actually writing sentences. All in my head. At once. No wonder it feels like trying to carry groceries without bags. Things are going to spill.

What happens when we push? We start everything, we finish nothing. We hyperfocus on one delicious scene and ignore everything else. We forget a character's eye color midway through drafting. We avoid outlining because it feels like taking a sledgehammer to our confidence.

Our brain chases novelty. It does not chase committment.

And that's okay. Brains can be different. Not all of us have to be the same. But what's not okay is beating youself up for it.

Instead of brute-forcing strategies that are physically incompatible with your brain, try strategies that work with your brain.

After doing some research on ADHD, some things keep showing up. External structure helps. A lot.

👉 Accountability buddies (highly recommended) 👉 A planner 👉 A schedule 👉 Timers 👉 Deadlines (whether real or imposed)

When the brain struggles to generate organization internally, you borrow it from the outside world. You don’t have to “try harder.” You need to scaffolding.

Instead of “write chapter three,” you shrink it. Outline three bullet points. Draft the opening scene. Write a killer first sentence hook Write 250 messy words and call it a day (and by messy, I mean MESSY). Small targets are less threatening; they don’t trigger that frozen, deer-in-headlights feeling.

Instead of storing your entire plot in your skull, you put it somewhere visible. Paper. Planner. Wall calendar. Sticky notes that multiply like rabbits. Out of your head and into the physical world. Give your working memory a rest. It can't do it all.

Visual tracking is amazing—crossing off a box, updating a word-count tracker. Give your brain a breadcrumb trail of little dopamine hits. ADHD brains thrive on tangible proof that something is happening. Otherwise it feels like you’re sprinting on a treadmill.

Using a planner, I could flesh out characters properly before drafting. Map chapters one by one. Track word counts without guessing. Dump half-formed ideas into a designated space instead of letting them ping around my brain at 2AM when I'll inevitably forget them.

If there is one first step you should take -> Use a planner.

There are great ones for free on the internet. I also have a detailed 60-page novel writing planner made for ADHD brains.

Six pages, printable, broken into seven sections—everything you will ever need to write that first book. It’s thorough because ADHD doesn’t do well with vague. It’s structured because structure can actually free up creativity (contrary to what some gurus say).

And I built it myself, from one ADHD squirrel to another. :P

[X]

In conclusion, you are not a broken being. You will write that book someday. But you need to take it one step at a time.

This post was proudly written without AI.