
ADHD & Journaling... Does It Really Work? đź–‹
Well, controversially, I’m going to say YES! But let’s be real: it’s not for everyone.
When someone says journaling can help with ADHD or mental health, what’s your first reaction? If you’re anything like me, it might feel like a slap in the face or yet another “one-size-fits-all” solution being thrown at you. Even when we’re in crisis and desperately searching for answers, the idea of journaling can feel... daunting.
If your immediate thought is, “Nope, I’ve tried that; it doesn’t work,” you’re not alone. Maybe you’ve already spent your hard-earned cash on fancy notebooks and pens (hello, ADHD Villains — Impulsivity & Dopamine Chasing!). You’ve downloaded journaling apps that promise to change your life. And then what?
-
You write a few pages in your shiny new journal.
-
Or you open the fancy app, only to get overwhelmed by all the features.
-
You don’t know what to write, get distracted, or feel stuck.
Sound familiar? Before you know it, the notebook or app is abandoned, and you’re left feeling like journaling just doesn’t work for you. Here’s the thing: it’s not just your ADHD brain at play. No one—Neurospicy or not—will stick with something that feels like a chore and shows no benefit.
So, Can Journaling Actually Work?
Yes, it can—if you approach it differently. The problem is, when people recommend journaling, they rarely explain 'HOW' to do it and in a helpful in a way that works with your ADHD Brain! They assume you’ll instinctively know what to write and magically start reaping the benefits. Spoiler: that’s not how it works!
Journaling isn’t just about brain-dumping your thoughts (though that can be super helpful when your mind’s overflowing). The real magic happens when you use journaling to reflect and dig deeper. It’s about:
-
Uncovering your emotions and understanding what’s triggering them.
-
Connecting the dots between your feelings, needs, past and actions.
-
Solving the mystery of what’s really going on beneath the surface.
Your feelings are clues, leading you to valuable clues about your mind, body, and day-to-day life. Think of it like being an ADHD Detective, piecing together the evidence to solve your own mysteries.
ADHD Detective Prompts to Get You Started
To make journaling ADHD-friendly, you can use prompts to help guide your thoughts. Here are some examples:
-
What emotions have I been feeling a lot lately? What might be triggering them?
-
When did I feel the most stressed or overwhelmed this week? What was happening?
-
What’s one small moment recently that brought me joy or calm?
-
What do I need more of right now? What would I say to my younger self?
Be honest. Journaling is your safe space to explore your innermost thoughts without judgment (INCLUDING YOUR OWN). Don’t let ADHD Villains like RSD (Rejection Sensitive Dysphoria) stop you from being vulnerable and real. You are allowed to have OPINIONS, THOUGHTS & FEELINGS!Â
Journaling Doesn’t Have to Be Perfect
Forget aesthetics. Journaling isn’t about neat handwriting or Pinterest-worthy writing. You can:
-
Scribble, rant, doodle, or swear.
-
Use black-and-white or multicoloured pens, stamps, stickers.
-
Add glitter or scented gel pens for a dopamine boost
-
Don't need to spend tonnes of money, It can be absolutely free! *I bet you have a lovely hoard of notebooks - fellow ADHDer's you know if you know!
-
Keep it simple with a pen and paper you already have, or a word doc and then look at upgrading later down the line!Â
Finding the Right Journaling Style for You
There are so many ways to journal: bullet journaling, junk journaling, virtual apps, plain notepads, even voice notes. If the idea of writing feels too final or overwhelming, a virtual option might be better because you can easily edit and move things around. Whatever method you choose, just start. Let the pieces of your puzzle fall into place as you go - no pressure, no expectation, just being honest with yourself!
Why Journaling Works for Me
For me, journaling feels like talking to a very un-opinionated and 'quiet' best mate haha! Cheesy? Maybe. But it’s true. Writing helps me:
-
Process my thoughts instead of ruminating on them.
-
Connect the dots between my ADHD symptoms and other triggers/past events.
-
Understand why certain things are challenging and how to move forward.
As someone with ADHD, I know we have a 30% delay with our executive functioning skills - which includes processing information. Journaling bridges that gap, and helps unravel the mess of thoughts and emotions! It gives us the space to process and reflect at our own pace WITHOUT Judgement! It’s a tool for self-discovery and growth that can truly make a difference.Â
My QuickStitch top tip: is to keep being a detective! Be 'CURIOUS'! keep asking why, and look for clues that make sense of things and connect the dots!Â
Ready to Give It a Try?
Don’t let past frustrations, failures or assumptions keep you from trying this life changing tool. Journaling is a strategy to help self-regulate! It might just be the game-changer you didn’t know you needed. So grab a pen (or open an app), and start investigating your own life being a YOU Detective. You’ve got this! 🖊️
Heidi xo