5 Ways to Support Focus as a Neurodivergent Creative

For the days when your brain feels like a browser with 37 tabs open… and at least three are playing music somewhere.

If you live with ADHD, AuDHD or just have a brilliantly busy brain that doesn’t work in straight lines, you’ve probably been told a million ways to “get productive”.

But here’s the truth: most traditional productivity advice doesn’t work for neurodivergent minds. It’s too rigid. Too shaming. Too focused on systems instead of people.

This space is about something else.

At Wild Mind Studios, we’re here for soft structure, self kindness and flexible tools that work with your mind — not against it.

So here are five simple ways to support focus, flow and creative rhythm — no perfection needed.

1. Ease into your day gently

You don’t need to “hack” your morning to be worthy of a good day.

In fact, if your nervous system runs sensitive or easily overwhelmed, slower mornings can be the key to unlocking focus later on.

Try starting your day with:

• A few minutes of stillness before screens

• A quiet cuppa and some deep breaths

• Gentle movement, a stretch or a walk

• Noticing your mental and physical energy before diving in

This isn’t lazy. It’s nervous system care. The calmer your start, the more bandwidth you’ll have later.

2. Pair boring tasks with things you enjoy

Let’s be honest — some tasks are just… dull.

Neurodivergent brains crave stimulation, so when a task doesn’t offer much of a dopamine hit, it can feel impossible to start.

That’s where dopamine pairing comes in — combining something low interest with something you genuinely enjoy.

For example:

• Listen to music or a podcast while tidying

• Answer emails in a café with nice lighting and good snacks

• Do admin with a warm drink and a cosy blanket

It doesn’t need to be fancy. Just feel good enough to get you moving.

3. Work with your energy, not against it

You’re not meant to be on full charge all day.

Neurodivergent or not, we all have natural peaks and dips in energy — and learning your patterns can make a huge difference to your focus.

Notice things like:

• When you feel most mentally alert

• Whether you concentrate better after movement or food

• What phase of your menstrual or moon cycle you’re in

• How your environment affects your motivation

Then build your schedule around those rhythms wherever you can. It’s not about getting it perfect. It’s about honouring your body and brain as they are.

4. Use soft structure instead of rigid routines

Neurodivergent brains often do best with structure — but it needs to be the right kind.

Rigid routines can feel suffocating. Soft structure, on the other hand, offers support without pressure.

Soft structure might look like:

• A simple planner with space for just 2 or 3 key tasks

• A focus timer with built-in breaks

• A “dopamine menu” to choose tasks from when stuck

• Using visual cues like sticky notes, colour coding or check-ins

You don’t need to plan every 15 minutes. You just need anchors that keep you grounded without boxing you in.

5. Make space for rest and daydreaming

Not everything needs to be productive.

Some of your best ideas will come when you’re not trying to be focused at all — walking through the woods, pottering about the house or staring at the ceiling while your tea goes cold.

Rest is not a reward. It’s a necessity.

Give yourself permission to pause, to wander, to do nothing. It’s in those in-between moments that creativity often whispers back.

Final thoughts

You’re not lazy. You’re not disorganised. You’re not failing.

You just need a different kind of toolkit — one that honours your cycles, your sensitivity, your chaos and your creativity.

Start small. Pick one of these practices this week and see how it feels. And remember:
You’re not here to fit into someone else’s box.
You’re here to build your own rhythm.

Wild Affirmation card | Wild Mind Studios ©

Need a little support?

Wild Mind Studios offers ADHD friendly planners, focus tools and affirmation cards designed with neurodivergent creatives in mind.

Explore the Focus Flow Planner
Download the Dopamine Sprint Toolkit
Or check out the full range of printables and tools here