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How to be still with ADHD
Chris Thompson
December 02, 2025
LET’S GROW
Kerry - So I'd love some practical tips about how to stay focused on stationary tasks when your adhd is being a butthead.
Before we get started, come check out the besties section of the newsletter. I make videos talking to you directly each week!
When I was in high school I was a cross country runner. In the middle of a race I would get distracted somehow and then start translating songs into Spanish in my head. I can speak to this struggle because even long distance running wasn't enough to keep my brain occupied. Probably the sign I should have looked into ADHD a long time ago.
You’re not broken, you’re not lazy, and you’re definitely not alone. ADHD brains thrive on novelty, movement, and stimulation. Sitting still at a desk drains dopamine fast, and every small frustration adds friction that tips the scales toward “I quit.”
Bring Movement Into Stillness
If your brain wants motion, give it motion:
Use a wobble cushion, balance board, or resistance band under your desk.
Set a timer to stand, stretch, or do 10 squats every 20–30 minutes.
Try editing while standing at a counter or using a standing desk.
2. Reduce Friction Before You Start
Tiny annoyances add up quickly. Prep your environment so your brain has fewer excuses to bail:
Adjust your chair or add a cushion so comfort isn’t a battle.
Pre-set the temperature or grab a blanket/fan before starting.
Test your tools (mouse, tablet, headphones) so they’re ready to go.
I would do this often and I just wanted to make sure to give myself the least amount of reasons to quit something I knew was going to be a struggle for me.
3. Shrink the Session
ADHD often overcommits (“I’ll sit here for 3 hours and finish everything”). Instead:
not me gif
Commit to 15 focused minutes. That’s it. Check out the pomodoro technique.
After 15, take a short break. THIS can be your motion so you can try again
Often, momentum carries you further without forcing it. Just getting into flow with a task can keep you in the task.
4. Add Dopamine to the Task
Pair the work with something that sparks joy:
Background music, nature sounds, or a podcast.
A small reward waiting at the end of each block.
A gamified system: one photo batch edited = one point earned toward a bigger treat.
I had a dart board. I would stand up and play a few rounds and that really helped.
5. Reframe “Fidgeting” as Fuel
Instead of fighting restlessness, channel it:
Keep a fidget toy or putty nearby.
Bounce a knee, pace briefly, or doodle between edits.
Movement isn’t the enemy, it’s part of how your brain engages.
One warning about this one is make sure the fidget stuff around you is safe. I would grab random stuff without realizing it and one day in a video call I randomly blew a train whistle in the middle of the call. Luckily the person knew me well enough to not be surprised by this.
A Gentle Reminder
Neurotypical focus looks different from ADHD focus. That doesn’t mean your way is “wrong.” It just means you need different scaffolding to support your brain. The goal isn’t to sit still for hours, it’s to design an environment and rhythm where focus feels possible. if you would like to go into further discussion please join us in the besties section. now go forth and be unfiltered
Every minute you show up, is progress. Celebrate that.
Affirmations
❓
I create environments that support my focus and energy.
Small steps forward are still powerful progress.
I honor my brain’s need for movement and stimulation.
I can restart as many times as I need.
Breaks fuel my productivity, not take away from it.
I am not defined by distractions—I am defined by my persistence.
Every session, no matter how short, gets me closer to my goals.
I release the pressure to be perfect and choose progress instead.
I am capable of creating systems that work with my brain, not against it.
My focus is flexible, creative, and uniquely mine.
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