J P Rowan

Living and Writing Creatively with ADHD

If you’ve ever felt like your brain runs on caffeine, chaos, and a thousand browser tabs—congratulations, you might relate to my ADHD-fueled creative process.

As a writer with ADHD, I’ve learned to embrace the unpredictable ways my brain works. It’s not always easy, and it’s definitely not linear, but it’s mine. Here’s how ADHD shapes (and sometimes sabotages) my creative journey—and how I work with it instead of against it.

ADHD and Creativity: A Double-Edged Sword

ADHD is often misunderstood. Yes, it comes with distractions and struggles, but it also brings creativity, intuition, and a whole lot of imagination. Here’s how it affects my writing life:

1. Idea Overload: When Inspiration Hits Like a Tsunami

ADHD gives me a flood of ideas, often all at once. I’ll be doing something mundane—folding laundry, organizing files—and BAM: seventeen story ideas crash into my brain.

How I manage it:

• Keep a “brain dump” note on my phone
• Use voice memos when writing isn’t an option
• Accept that not every idea needs to be a masterpiece

2. Hyperfocus: My Secret Weapon (and Occasional Nemesis)

When hyperfocus kicks in, I can write for hours, completely immersed in a scene. It feels magical—like the story is writing itself.

The catch? I can’t control when it happens.

How I adapt:

• Set timers to avoid burning out
• Ride the wave when it comes, guilt-free
• Use writing sprints to “invite” focus

3. Structure and Spontaneity: A Delicate Balance

I crave structure but rebel against rigid systems. Too much planning? I freeze. Too little? I flail.

What helps:

• Loose outlines with room to wander
• Scene cards or bullet-point sketches
• Freedom to pivot mid-draft

4. Perfectionism in Disguise: The Procrastination Trap

Much of my procrastination isn’t laziness—it’s fear. Fear that my words won’t be good enough, so I delay writing them.

ADHD makes regulating this fear harder.

My strategy:

• Embrace the “messy first draft” mindset
• Celebrate progress, not perfection
• Talk back to the inner critic (sometimes out loud)

5. Embracing the Chaos: My ADHD Creative Toolkit

ADHD may make things unpredictable, but it also adds depth and energy to my work. Over time, I’ve built a toolkit that supports my creative process:

• Noise-canceling headphones for focus
• Visual timers and pomodoro apps
• Permission to take breaks without guilt
• Lots of snacks. Seriously. Snacks help.

Final Thoughts: ADHD Is Not a Flaw—It’s Fuel

My creative process is weird, messy, and unfiltered. But it’s also honest, vibrant, and full of heart. ADHD doesn’t make writing easier—but it gives me a unique voice, and that’s something I wouldn’t trade.

If you’re a neurodivergent writer, you’re not alone. Your process might not look “typical,” but it’s yours. Own it. Work with it. And remember—some of the best stories take unexpected turns.