I’ve been walking a lot more, lately. It seems kinda vital to take advantage of these last bits of nice weather before things get truly wintery and unpleasant. Walking is my favorite form of exercise, and it’s been recommended by a surprising number of successful writers throughout history as a form of meditation when inspiration is lagging. It’s peaceful, the scenery provides stimulation for the imagination, and moving around is generally pretty good for the whole system. I’ve known for a long time that people with ADHD in particular tend to have better focus when they get exercise, but it has to be somewhat consistent to be effective, and consistency is difficult when you’ve got ADHD. Somehow, though, I’ve managed to get something like a routine established.
There’s a beautiful bike path around a lake near my place, and I love going out there, even though my dogs absolutely lose their tiny minds at the sight of all the fat and insolent squirrels who taunt them from the sides of the trail. It takes us a lazy hour and a half to go around the lake, and I don’t usually spend the time specifically thinking about anything in particular. I think it’s been helping with my general mental clarity, which makes it easier to choose to keep going out, and to make choices about what to do with my time without getting overwhelmed. I’ve always unconsciously classified walking in pretty places as “the stuff I do when I should probably be doing the dishes or writing.”
That was not great. Jogging around the neighborhood will never be my thing, even if it might seem more efficient, or like a “better” form of exercise, or whatever other judgement I had in the back of my mind about the whole thing. It’s boring, it hurts, and my dogs would rather tie their leash into a bow around my legs than trot faithfully at my side. It just doesn’t work for me, but walking in a spot with some good trees and water does, and I can do it for a long time before I get bored or tired.
We’re often taught a very adversarial approach to exercising our bodies, but healthy movement really doesn’t have to be any kind of a punishment to be beneficial.
There’s soothing classical music playing in my office, but both of my dogs are being disruptive in their own special ways tonight. Toci has been doing her delightful little war scream at random intervals all evening because she believes there are raccoon invaders in the yard. (Possible, I’ll grant, but what does she actually propose to do about it? The average raccoon outweighs her by quite a bit, and she has, like, five teeth.) Tupac is just contentedly chewing a marrow bone and ignoring all the fuss, but that chomping sound can get a bit distracting after a while.
The dogs are definitely not the problem; they’re just where my focus gets most easily shunted off to when it slides off the invisible barrier surrounding my writing work. Writing a paragraph, even when I’m completely inspired, feels like lifting weights with my brain. This post has taken most of the day, and I keep getting into what feels like a little bit of a groove only to be pulled away by my body reminding me that food, drink, and bathroom breaks are all non-negotiable.
I’m pretty frustrated about my medication situation. I had something that kinda worked, but it started making me sick to the point that it didn’t matter if it helped or not, since I couldn’t focus through the nausea. My current psychiatrist doesn’t feel confident tweaking my prescription any more, so I’m being sent off to find someone new. In the meantime, I can use the drugs that make me feel ill, or I can do my best without meds. My best without meds is only marginally worse than my best with meds and nausea, so it’s a difficult trade-off.
I did a home sleep study a while ago, but have yet to actually review the results with a sleep doctor. I’m not really sure how helpful any answers there will be, but that could just be my general pessimism about medical stuff speaking. I’m open to being surprised, at least. I’m also tired, and sleeping ten or twelve hours a night doesn’t do as much to fix that as you’d think. It’s better than not sleeping, though, for sure. I’ve stopped pulling all-nighters and have been getting to bed much earlier than I used to. That means that even though I sleep longer than normal, I still have plenty of daytime to work with, and I think that alone helps a lot with my mood.
I’m taking steps to improve everything that’s slowing me down, and I’m still making progress. It’s hard not to be discouraged, but the progress is real, and I’m holding on to that as much as possible.
Man, I am really struggling to write this post. It’s not that I’m thinking about a difficult topic, it’s just that I don’t really have anything coherent on my mind. There’s plenty of stuff floating around up there, but none of it seems to be coalescing in a timely fashion. I’ve started a couple of drafts on different topics, but I’m not ready to share those ones yet.
I did go for a really nice walk around the neighborhood this evening, partly in hope of kicking my brain into gear. It helped a bit, I think. There’s a pretty little park a few blocks up from me with a really great view, and the pups and I wandered around in it for a while.
I’m working on weaning myself off using my phone to fall asleep, which is difficult, and a bit scary, because I’ve really relied on audiobooks to help me sleep for a long time. It was what I needed around the time when I started, but I think it’s become more of a distraction than a help as my general mental health has improved. Plus, I hate getting tangled in my earbud cord when I roll over. It’s so annoying.
Keeping myself occupied was a good strategy when I couldn’t generally control or predict my mental state, but I really want to get comfortable in my own head again. If for no other reason than to boost my general creativity. Taking inspiration and learning from other people’s work is awesome, but it can be hard to create your own things when you’re constantly exposed to the creations of others.
A lot of people say that writer’s block doesn’t exist. I’ve heard it compared to having doctor’s block, or plumber’s block. Obviously, people in other professions get stuck, and frustrated, and aren’t always feeling it, but they don’t get to claim they’re simply incapable of working because of some mysterious force. If they did, they certainly wouldn’t be encouraged to sit around for a while and wait for the inspiration to return.
Writer’s block is pretty much a catch-all term for a handful of common creative problems, and refusing to name those problems doesn’t generally help anyone. I get stuck a lot, but there’s always a reason. It’s not that the words have abandoned me, it’s often that I legit can’t picture what I meant to do next, so my brain is refusing to move forward. If I identify that internal resistance and work out a plan of attack, I can often move past it. If I just called it writer’s block, I might be more inclined to wait it out, which in that particular case would be the exact wrong move. The plan won’t get any clearer if I stop working entirely, only if I shift my focus to where the actual issue is.
It gets more complicated, though. There is always a reason when I get stuck, but sometimes that reason actually is a mysterious force that grips me and refuses to let me work. I know, I know. That sounds a lot like writer’s block. Bear with me, because it’s really not.
Most creative advice assumes that the audience is neurotypical, and that’s pretty unrealistic, especially given the high percentage of artists and writers who struggle with mental illness and/or have neurodivergent conditions like autism or ADHD. Conventional wisdom assumes that everyone is working with, more or less, the same mental and physical toolset, which just isn’t the case. There is a weird and unpredictable force that strikes some people, but it isn’t the fault of any muse (probably.) It’s called executive dysfunction, and it sucks hard.
Executive dysfunction is like a glitch in the brain’s programming. It’s that feeling when you click on an icon, and you can see it acknowledge that you clicked it, but nothing happens. So, you click it again, and nothing happens. This happens twenty more times, and then you have to stop before you throw the phone at the nearest wall, because it is infuriating. You had the thought, tried to initiate the process, but nothing happened. No error message pops up to tell you what’s wrong. It just. Won’t. Do.
This is not the same as procrastination. Stalling and procrastination are behaviors that a person can generally control, even if it’s hard. They’re not always conscious choices, but they’re avoidance habits, not an actual inability. It’s the difference between “I really really don’t want to do my homework, so I’m doing the dishes and watching this episode of Friends for the fiftieth time” and “I physically can’t seem to reach over and open my laptop, even though I’ve just been sitting on the couch and scrolling through Facebook on my phone for two hours hating every moment of it because I desperately want to be getting my work done. Now I’m hungry, but I still can’t move or take my eyes off the screen. Send help.”
There isn’t an easy solution to executive dysfunction, but some of the advice for dealing with writer’s block can help a little:
“Switch environments.” Go to a friend’s house, or work in a coffee shop, or just go for a walk and then come back to it. Light a pretty candle or put on music. Changing something around you can sometimes help break through the mental barrier.
“Set yourself up to succeed.” Make your office or work-station a comfy place to be. Make sure your computer is always charged. Stick a water bottle and a granola bar near your work area, so you have them in case you’re having trouble switching tasks later. Tidy up your supplies when you’re done with them, and make sure there’s never anything physically stopping you from doing your most important tasks, because even one additional step between you and that work might be the thing that trips you up. Use the energy, when you have it, to be your own parent and take care of future you.
“Remove social media from your list of options.” This goes with the previous item, but it deserves its own section. Block Facebook, Youtube, or whatever other sites you tend to get sucked into on your computer, uninstall them from your phone, hide the icons, or just be really sure not to open them when you need to do something else, even for a second. Don’t sit down for a short break anywhere near the TV. Hide the remote. Whatever makes it harder to get trapped. It’s not a willpower problem. It’s not being weak. It’s taking care of yourself.
“Downgrade your expectations to lower the pressure.” It really doesn’t have to be good. You can’t edit a blank page, and any words that you write really are better than the ones you don’t. A practice sketch still represents valuable experience, even if it isn’t something you’ll want to show anyone.
“Review the steps in front of you.” Do you have a plan, or has the task become an amorphous blob of stress in your head? Have you written down each step you need to take, or at least gone through them in your mind? Can you break them down into more detail, or do some research about the process? Not being able to picture what’s next can trigger genuine dysfunction.
“Stop trying to do this thing, and see if it’s possible to do a different thing.” This sounds like procrastination, but it can be really good advice if you’re dealing with executive dysfunction. Can’t do the art, but you can maybe manage doing the dishes? Great! Can you feed yourself? Take a shower? Walk your dog? Write in your journal? How about a blog post? Try anything that will help you get out of the rut and into motion, because building up a little momentum is often at least half the battle. Executive dysfunction is mostly a starting problem, so see if you can sneak up on the task by going around it.
“Be patient, and wait it out.” Try not to be angry with yourself if you’re just stuck. Try to stay hydrated. As soon as the spell lifts, even if it’s right before bed, try to get a tiny bit of something done just so you can feel some sense of progress to combat the frustration, even if all you produce is a really crappy drawing of your cat, or a few sentences on a page. It’s still something. Try again tomorrow, but don’t stay up all night trying to catch up. Sleep deprivation makes everyone’s executive function worse, across the board. It snowballs.
Conventional advice you might want to avoid:
“Just do it.” Um, yeah. This generally won’t work if you’re dealing with executive dysfunction. That’s why it’s called dysfunction, not mild reluctance.
“Write/draw every day.” Maybe just modify this to write/draw/other creative pursuits every day you’re able. The idea is not to make yourself feel awful or burn yourself out, just to build up experience and skill as consistently as possible.
“Get an artistic buddy and keep each other accountable!” This can really backfire. It might work for you, but if you experience a lot of guilt and anxiety, do not let your relationship with this friend be poisoned by it. You don’t want to wind up avoiding the friend because you feel like you’ve let them down every time your brain isn’t working.
Encourage each other, absolutely, but accountability is for people who are procrastinating, not for people dealing with a disability or illness.
Here’s a suggestion that isn’t usually given for writer’s block: Seek help. Not just from a buddy, but from a professional. Mental health is physical health, and there are medications and therapies that may be able to help. If that glitchy brain is screwing up your life, get thee to a brain doctor.
Maybe this series should be titled Ideas for ADHD Creatives, not tips. Tips implies that I know what I’m talking about with a little more certainty than I actually feel, but here are my thoughts on habit and ADHD.
It sometimes seems to me that people with ADHD have a double curse. We tend to thrive when our environments are consistent, because it cuts down on distraction and reduces decision fatigue, but we are also easily bored and frustrated by sameness. We aren’t always able to build habits the same way neurotypical people do, and may even unconsciously rebel and mess up the habits that we do build when they become too constricting.
If you’re one of the ADHD folks who struggles to build habits at all, no matter how many times you do the same thing, you may find even the simplest repetitive tasks frustrating. I hate brushing my teeth, personally. It bores me. My impression is that for neurotypical people, toothbrushing is mostly an autopilot experience, but that’s not how it is for me. Every day, I have to make the choice and spend that willpower to get my teeth brushed, every time. The habit that is supposed to make it an automatic action doesn’t ever seem to kick in. This has left me feeling kind of like a failure, because I’ve heard all my life that good habits are all I lack to be a more productive person. (Gotta love that old “you’re too smart to be failing” speech.)
I’ve read The Power of Habit, and it was definitely a very interesting book that I’d recommend to anyone who finds the human brain fascinating, but my brain’s not really on board with the whole habit thing. ADHD folks have probably all been told at one point or another that they’re just being lazy because they won’t develop a consistent work ethic, and it sucks, because ADHD is not a mindset problem. It’s a fundamental difference in brain function, and many neurotypical people fail to grasp that concept. If your brain has never let you down in this way, it’s hard to understand that there’s a gap between your choices and your ability to execute them consistently. Brains are complicated machines, and they can break down in confusing ways, and thinking harder at the problem is not always, or even frequently, a solution.
So, why might routine or ritual potentially be more helpful than habit? They are pretty similar.
Well, for one thing, it takes a little bit of the emotional pressure off. If you can’t form the habits you want, or if your habits are unreliable and require more energy to maintain than you feel they should, it’s easy to get discouraged. A ritual or routine is something you do regularly, but they don’t carry the same expectation of some kind of internal change or impetus. I kinda like ritual right now, because it even carries a little bit of the connotation that it’s supposed to take some energy to complete. The ritual has value in itself, and you can feel good that you completed it without being frustrated that it didn’t happen automatically. The energy put into the task is part of the act.
A routine can be more mindless, though still lacking that expectation of increasing ease over time, but a ritual is supposed to be a bit of an event. Both can be really helpful.
People with ADHD are always going to have to work a little harder for their consistency, but it doesn’t have to be a massive drag. It’s okay to find ways to make consistency fun, or at least bearable. So, when you sit down to work, maybe light a candle. Do some breathing exercises that make you feel good. Make some tea, coffee, or fizzy juice. Put in headphones and turn on loud bouncy music, if that does it for you. Take a few minutes for mindfulness meditation or yoga. Have a shower and scrub off all your self-doubt before you go to the blank page, or take a bath with nice scents and focus on your muse. An act of self care, like toothbrushing, can at least become a little more tolerable when seen in that light, and not just as an annoying requirement. Treat yourself and your time like you’re special and important. (Or mystical, if that’s your thing. It’s not mine, but hey! You do you.)
Speaking of mysticism, I’d also like to point out that ritual can shift mindset very effectively, which is why it’s so integral to religion. The right ritual can take you from stressed to calm, or put you in a more focused headspace. Whether a reliable habit forms around it or not, it can still encourage your brain to respond to triggers that help you get ready for work, or for creative thinking, or whatever it is that you want to do next.
It’s possible that when you take the pressure off your ADHD brain to build habits, and instead lean into the intentionality of your regular actions, you might be able to build habits after all. If not, then you’re still taking care of yourself, and you’re still getting what you need to do done, it’s just maybe happening in a way that acknowledges your natural inclinations a little better.
The other nice thing about rituals and routines is that it’s okay to change them. It’s okay to add new things, and remove parts that don’t work for you anymore, and to choose new routes with prettier scenery. Habits are usually meant to be static and reliable, but neither of those is a major characteristic of ADHD functioning, and that’s not necessarily a bad thing. All those life-hacks for preserving mental energy by having a wardrobe of nothing but grey hoodies and jeans, so you never have to choose an outfit in the morning, aren’t gonna work for everyone. It’s okay to keep things fresh. What matters is what you get out of those repetitive actions, so if you don’t get what you need out of a routine, feel free to change the way you go about it.
Always always clear your workspace before going to bed.
Yeah, we’ve all been told this as kids, but I think it’s especially important for all people whose focus and executive function is naturally unreliable. I can leave a project in the middle, plan to clean up my office in the morning, and really mean it, and then it can suddenly be a week later. The office has just gotten messier, and I’ve been too stressed to go in there for days. I only know how long it’s been because my poor houseplants have shriveled up in the intervening time.
Sleep is when our brains tend to do a major reset. My mood and motivation when I wake up is at its least predictable. I may have been fired up to finish that project when I went to bed, riding high on many hours of focused effort, and I still might wake up with zero interest in continuing it right now. Then, that project is suddenly standing between me and any other work.
I tend to feel guilty when I leave something unfinished, especially if it produced some sort of mess. The guilt stops me from even wanting to clear up the project so I can do other things, because I feel that if I’m interacting with it at all, I should be finishing it. This is a trap. It’s a trap I could have avoided if I had cleared up the night before, before my brain reset.
Yes, it’s a bit of a dilemma if you’ve been working for twelve hours straight, and now it’s 4am, and you desperately need to sleep so you won’t be a sad potato in the morning. You’ve got to weigh the potential results, though. If you stay up an extra hour to force yourself to tidy up while you still have a teeny bit of momentum to work with, you’ll definitely be tired in the morning. If you don’t do that, and you do go to bed, and your brain resets, and you can’t face the mess, and you can’t use your workspace for anything else until you do deal with the mess, how many hours or days will take for you to recover from that?
If you work on your couch, like I did until recently, make sure you get rid of your old coffee cups and hide the TV remote before going to bed. Fluff up your pillow. Don’t leave anything in your spot that would require an extra step before getting to work. Charge your computer. This applies to digital mess, too. If your screen is full of the thing that you were working on before, will you be able to go straight to work on other stuff, or will you panic when you open your laptop and start binge-watching Youtube videos on time management instead?
For me, this means that I have a rule now: I can’t go to bed until my desk is clear, my chair is ready to sit in, and my laptop is charging. I know from experience that the cost of me being tired in the morning is not as long-lasting as the cost of me feeling stressed about going into my office. I’d rather plop down at my desk with a cup of tea and blearily mess around until my meds kick in than spend three days avoiding my office by doing every household chore and errand I can think of and then telling myself I’ll get back to the writing work tomorrow.
Whatever the space and resources are that you need to work, make sure they’re ready to use before you do something that you know tends to reset your motivation, whether that’s sleep or video games or another activity. You can’t necessarily count on having the energy later, but you can try to help take care of your future self when you do have it in you.
I’m having one of those days where I sit down to work, get distracted by some interesting piece of information, spend an hour and a half researching that, and then realize that I am hungry or need to use the restroom, so I have to get up again. While I’m up, I typically try to get some household task done, which distracts me further. Then, I sit back down, and repeat the process.
It’s fun. It’s a fun time. I feel like my brain is full of mosquitos.
So, since this is a blog, here’s what’s on my mind: Today, I learned that all fuchsia flowers are edible, and they also produce edible berries. They’re named after some guy called Fuchs, which is why their name is spelled super weirdly. I don’t have any of them, because I couldn’t settle on a variety, but that’s pretty cool. I cannot order the kind that were specially bred to produce extra yummy berries, because they’re sold out and also only available in the UK. This makes me a little sad.
While I was watering the garden the other night, I found out that we have local slugs with adorable leopard markings. I hope they don’t go after my lettuce, because I love them.
My new home office is great, and I like my little pink office chair, but my hairless pup still insists on cuddles whenever I’m stationary for more than five seconds, so I’m writing this at a very awkward angle while she’s tightly curled up on my lap. She’s still grumbling loudly about my rudeness. My left foot is dead to the world.
I have a pretty folk song – played on a hurdy gurdy – stuck in my head. Pretty, but not helpful. In a little less than two hours, I really have to go to bed, because I’ve finally at least gotten that under control. I haven’t stayed up all night since we moved, and we’ve been here for almost exactly one month. We’re finally approaching a state of unpacked, but not quite there yet. As a result, we sleep in the guest room downstairs, and all our clothes and the non-scary bathroom are upstairs. It actually works pretty well, but I’m looking forward to moving up here the rest of the way.
I just picked up my phone to add those photos from Instagram, and opened Pokemon Go instead. Not promising.