Harnessing the Power of ADHD in Artistic Pursuits
Harnessing the Power of ADHD in Artistic Pursuits
Ever feel alone in your creativity and your ADHD? Well guess what? You are not. In fact, some of the individuals the world would regard as geniuses, or our most talented entertainers have talked openly about their ADHD. Some names you might recognize:
Jim Carrey – Actor and comedian has ADHD and has publicly talked about it, “my brain is like a slingshot, the more you pull it back, the crazier the ideas that come out” in reference to his ADHD and creativity
Will.i.am (Black Eyed Peas)- “ADHD makes me a better musician as it makes me more creative and spontaneous”
Adam Levine (Maroon 5) – “its not a bad thing, and you shouldn’t feel different from those without ADHD. Remember that you are not alone”
Ty Pennington (TV Host and Home Improvement Expert) – said he ADHD helps him to be “energetic and enthusiastic”
Others names you might recognize include: Gold medalists: Simone Biles and Michael Phelps. Professional athletes: Terry Bradshaw, Michael Jordan and Shaquille O Neal. Notable figures like Winston Churchill, Albert Einstein, Thomas Edison, Walt Disney, and Leonardo da Vinci, Will Smith, Channing Tatum, Ryan Gosling, Zooey Deschanel, Emma Watson, Justin Timberlake, Britney Spears and many others.
If these people can have ADHD and succeed in their creative pursuits—why can’t you do the same?
For me, living with ADHD can feel like having a million tabs open in your brain at once. While focus can be a challenge, this very characteristic can be a creative advantage for your artistic pursuits. Studies by Dr. Sari Solden [1], a leading ADHD specialist, highlight the concept of hyperfocus, a state of intense concentration experienced by many with ADHD. By understanding and leveraging these unique strengths, you can transform your ADHD into your artistic muse. Lets talk about hyperfocus…
In my experience, my hyperfocus can be an awesome thing, but if not used properly can be a real handicap. My hyperfocus has allowed me to make three documentaries, read a pile of books, focus on educational pursuits. But it also work against me. Hyperfocus “mode” shuts out all knowledge of time management, can be a distraction from doing other more priority tasks and of course, lead to frustration when that focus is broken or I cannot work on the idea swimming in my brain. There are a few coping strategies that I utilize to help me not only manage the incredible power of hyper focus but also use it to my advantage.
Embrace the Hyperfocus: When my creative spark ignites, I first have to check in with myself about the timing and my schedule. I jot down the idea if I should be working on something else. If I can embrace the feeling of hyperfocus, then I set a timer for 25 minutes and dive into my art. Knowing I have a limited timeframe can intensify focus and fuel productivity. But remember, there’s no need to panic. Make sure to determine appropriate stopping points so you can shift without feeling something is “undone”
Think Outside the Lines: ADHD brains are wired for divergent thinking, the ability to generate a multitude of ideas. This is a goldmine for artists! I suggested you curate an inspiration board (physical or digital) to collect ideas, color palettes, or unusual textures that spark your creativity. Brainstorm freely. Set a timer for 5 minutes and write down every artistic idea that pops into your head, no matter how strange. You might be surprised at the hidden gems you unearth! Schedule this “brain wandering time” into your day.
Structure the Chaos: While embracing the flow is important, some structure can be your friend. Chunk your projects. Break down large goals into smaller, more manageable tasks. This will make them feel less overwhelming and give you a sense of accomplishment as you complete each step. Utilize time management tools like planners or timeboxing techniques to schedule dedicated creative sessions.
Befriend the Buddy System: Working with an artistic accountability partner can be a game-changer. Find a fellow artist, online or in-person, who can motivate you, share ideas with, and hold you accountable for your artistic goals. Focusmate is probably the most popular in the ADHD community.
Channel Your Energy: That boundless energy that comes with ADHD can be a creative powerhouse! Explore artistic mediums that suit your bursts of activity. Try action painting, sculpting with clay, or energetic dance choreography. Things that use your physical energy are encouraged as they provide you textural experiences that many ADHD brains like and enjoy. For artists like me who are video editors or writers, I strongly recommend a standing desk or “ADHD chair”. These are special chairs that allow you to sit cross legged at your desk For what ever reason, it seems like most ADHD folks like to sit like this in their chairs. I personally find the standing desk is my best focus tool as I can be in a “power position” and fidget without feeling constrained to a chair
Reframe Distractions: Let's be honest, sometimes that squirrel really is interesting. Instead of fighting distractions, use them as springboards for creativity. Jot down the distracting thought and come back to it later. It might hold the key to unlocking a new artistic direction. I personally use a bullet journal and Microsoft One Note to capture ideas and thoughts. If I can jot it down, it won’t continue to nag at me all day.
Remember, there's no one-size-fits-all approach to artistic expression, especially for those with ADHD. The key is to experiment, experiment some more and keep refining till something clicks. Keep in mind, you need to find ways to make it all interesting as your ADHD brain needs novelty to engage.
Ready to unlock your full artistic potential and turn your ADHD into an asset? Schedule a coaching session with me today! Together, we can create a personalized plan to harness the power of your unique mind and bring your artistic vision to life. We can explore strategies to tackle specific challenges you face, brainstorm new creative techniques, and keep you motivated on your artistic journey.