Sometimes, making music with ADHD can feel like an impossible task with no clear milestones or outcomes. Here are some practical ways to combat that and make the time you do spend creating more useful and enjoyable. 

1. Break big goals into small ones

When we look at the big picture, whether it’s recording an album or simply mastering a song, it’s easy to feel daunted. Break down your projects into smaller, achievable steps.

2. Create a space that works for you

ADHD brains often operate on “out of sight, out of mind.” So keep your instrument and gear within reach! Instead of leaving it in its case or packed away, where the act of getting it out can feel like too much, place it somewhere visible and accessible. Having what you need in sight makes it more likely to find its way into your hands, encouraging spontaneous practice and recording sessions. Also, make your music space as inspiring as you can.

3. Get offline

Creating a focused environment can help reduce distractions, especially if you’re prone to checking notifications or scrolling through social media. Consider setting your phone to airplane mode or do not disturb if you need to use it for software. This way, you can avoid the constant lure of notifications and focus on the music itself.

4. Build consistency and simplify

Like most things, creative processes can benefit from routine, and building it in small ways can ensure your sessions become more frequent and useful. Set aside a few minutes at the beginning of each session to get into your routine: gathering your things, opening your notebook, writing your to-do list. The investment of this time into setting up your environment and your session helps solidify the habit and gets you into making mode when you sit down.

5. Lean into hyperfocus

One of the unique strengths of ADHD is the ability to hyperfocus. This can be a fantastic asset in music-making! Use your hyperfocus time strategically:

- Have a list of tasks ready to go that require extra focus, such as mixing or experimenting with sound effects.

- Allow yourself to go deep into creative exploration without interruptions.

6. Take breaks to avoid burnout

It’s easy to get caught up in long, intense practice sessions, but regular breaks are essential for sustaining energy. Give yourself permission to take short breaks to recharge, especially if you feel your focus waning. Taking a break can help prevent burnout and keeps you from losing the joy in music-making.

7. Reward yourself

Creating a structure that delivers dopamine boosts throughout can make the creative process more engaging:

- Celebrate each small win. Crossing items off a checklist releases dopamine, which helps boost motivation and makes the process feel rewarding.

- Start with a warm-up song you love or a simple exercise to get your fingers moving and juices flowing. Finishing something familiar can give you a small win at the outset.

- End with something enjoyable too, like a favourite song or listening to work you’ve finished. Celebrating the small wins is what gets you through.