Let’s talk about journaling. You’ve probably heard that it’s good for you, but if you’ve ever stared at a blank page thinking, what exactly am I supposed to write?, you’re not alone. ADHD brains don’t always do well with open-ended tasks. But here’s the thing—journaling can be an absolute game-changer when you find a way to make it work for your brain.
Forget the idea that you have to write a perfectly organized diary entry every day. Journaling for ADHD isn’t about perfection—it’s about getting your thoughts out, making sense of your emotions, and creating a system that helps your brain function better. Let’s dive into why it works and how to actually make it happen.
March 2025, Rebecca Branham, ADHD Coach @ Agave Health
Why Journaling Works for ADHD Brains
Our thoughts move fast. Sometimes, they’re exciting and creative, but other times, they’re overwhelming, scattered, or just completely unfiltered chaos. Journaling gives you a place to dump those thoughts, untangle them, and make sense of them. It helps externalize your memory, track patterns, and regulate emotions—all things ADHDers struggle with.
How Journaling Can Help with ADHD
Stops Important Thoughts from Disappearing into the Void
You ever have a brilliant idea… and then two minutes later, it’s gone? Writing things down gives your brain a place to store thoughts instead of losing them in the mental abyss.
Helps with Emotional Regulation
ADHDers feel everything intensely, but we don’t always process emotions right away. Journaling can help you identify patterns in your emotions, recognize triggers (hello, RSD!), and figure out what helps calm you down.
Gives You a Sense of Accomplishment
ADHD brains need dopamine, and nothing feels better than looking back and seeing progress. Journaling can help you track what you’ve accomplished—even if it’s just small wins like “I actually did the laundry today”.
Reduces Mental Clutter & Overwhelm
Think of journaling like a mental brain dump. Instead of trying to hold onto a million things at once, get them out of your head and onto paper (or a notes app).
How to Start Journaling (Without Overcomplicating It)
Ditch the "Dear Diary" Mentality
You don’t have to write in full sentences or even make sense. Bullet points, doodles, mind maps—whatever gets the thoughts out of your head counts.
Pick a Journaling Style That Works for You
Brain Dump – Write whatever is on your mind, no filter. Get it all out.
Mood & Trigger Tracker – Log how you feel and what might have caused it. Over time, this can help you notice patterns.
To-Done List – Instead of a to-do list, write what you actually did that day. It helps counteract the “I got nothing done” ADHD spiral.
Prompt-Based Journaling – If staring at a blank page is overwhelming, use simple prompts (more on that below).
Make It Easy to Access
If writing in a notebook feels like too much effort, use your phone! Apps like Notion, Google Keep, or even voice-to-text can help you jot things down without friction.
Set a Timer & Keep It Short
Don’t pressure yourself to write pages—set a 2-5 minute timer and write whatever comes up. Keeping it short makes it easier to stay consistent.
Journaling Prompts for ADHD Brains
If you're not sure where to start, try one of these prompts:
What’s one thing that went well today?
What’s one thing I struggled with today, and what might help next time?
What’s something I want to remember about today?
What’s one small way I can make tomorrow easier for myself?
Journaling is a Tool, Not a Test
There’s no “right” way to do this. Journaling is meant to help you, not stress you out. If a method doesn’t work for you, switch it up! The goal is to create a habit that helps your ADHD brain function better—whether that’s processing emotions, organizing your thoughts, or just getting things out of your head so you can actually focus.
If you’re ready to start but need some extra guidance, Agave Health offers tools, coaching, and support to help you find what works for you. You don’t have to figure this out alone.
💬 What’s one journaling trick or method that works for you? Drop it in the comments—I’d love to hear what helps!
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