Writing on Paper vs. Digital – What Does Science Say The ADHD Brain?

• Does your brain race faster than Usain Bolt on espresso?
• Do you start doing something and suddenly realize you were supposed to… wait, what was I saying?
• Do you find yourself doom-scrolling for hours when all you wanted was to ask Siri the capital of North Carolina? (It’s Raleigh, by the way. You’re welcome.)
• Do you have 17 unfinished to-do lists scattered across 3 different apps, 2 notebooks, and that napkin from last week’s coffee run?

If you answered “Ooh, shiny!” to any of these questions, congratulations! You might have ADHD, and boy, do I have a life-changing trick for you. 

Spoiler alert: It involves actual paper. Yes, that ancient technology your grandparents used to write on. But stick with me, because this old-school method might just be the superhero cape your ADHD brain has been waiting for!

The ADHD Brain and Writing: A Match Made in Paper Heaven

We’re constantly bombarded with new apps and gadgets promising to make our lives easier. But what if I told you that sometimes, the old-school way might actually be better for our unique brains? Let’s dive into why picking up a pen might be the game-changer you never knew you needed.

The ADHD Brain and Writing: A Match Made in Paper Heaven

As someone with ADHD, I know how challenging it can be to focus, remember things, and organize our thoughts. But research shows that writing by hand can be especially beneficial for people with ADHD. 

Let’s break it down:

1. Memory Boost: Writing paper is just better for our brain’s ability to retain information.  An article published In Psychology Today  found that writing on paper stimulates complex brain connections that are essential for encoding new information and forming memories. The research highlights that students who take notes by hand tend to score better on tests than those who type. This is because the act of handwriting activates spatial and temporal patterns in the brain that promote learning, as opposed to typing, which engages fewer cognitive processes.

2. Enhance Focus: You know that feeling when you’re trying to focus, and suddenly your brain decides it’s the perfect time to wonder what squirrels do in their free time? Writing by hand can help combat that. The physical act of writing engages more of your senses, which can help keep your wandering mind on track.

3. Dopamine Delight: Here’s something interesting- the tactile experience of writing can actually trigger a release of dopamine in your brain. And as we ADHDers know, dopamine is our best friend when it comes to motivation and focus.

4. Slower Pace, Deeper Thoughts: Typing is fast, which can be great for capturing ideas quickly. But for our ADHD brains, sometimes slowing down is exactly what we need. Writing by hand forces you to slow down and really process what you’re thinking, leading to deeper understanding and more coherent thoughts.

Digital Dilemmas: When Screens Sabotage Our Focus

Now, don’t get me wrong – I love my laptop as much as the next person. But for those of us with ADHD, screens can sometimes be more foe than friend:

• Distraction Central: One minute you’re typing notes, the next you’re down a YouTube rabbit hole about the mating habits of sea slugs. (Just me? Okay then.) The internet is a goldmine of distractions, and our ADHD brains are particularly susceptible.
• Sensory Overload: Bright screens, notifications popping up, the temptation to multitask – it can all add up to sensory overload for our already overstimulated brains.
• Eye Strain and Restlessness: Eye strain are becoming more and more common. Extended screen time can lead to digital eye strain and increase our already heightened sense of restlessness.

Putting Pen to Paper: Actionable Steps for ADHD-Friendly Writing

Ready to give handwriting a shot? Here are some practical tips to make it work for your ADHD brain:

1. Choose Your Weapon: Find a pen that feels good in your hand. For me, a smooth-flowing gel pen on high-quality paper is pure bliss. Experiment until you find your perfect match.

2. Color Code Like a Boss: Use different colored pens to categorize your thoughts. Red for urgent tasks, blue for creative ideas, green for questions – whatever system works for you.

3. Embrace the Mess: Don’t worry about perfect handwriting or straight lines. Let your thoughts flow freely. You can always tidy things up later if needed.

4. Use Visual Aids: Draw arrows, boxes, or doodles to connect ideas. Our ADHD brains often think in non-linear ways, so let your notes reflect that.

5. Set a Timer: If the thought of a long writing session feels overwhelming, start small. Set a timer for 10 minutes and just write. You might be surprised how long you can keep going once you start.

6. Create a Ritual: Pair your writing time with something enjoyable, like your favorite music or a cozy spot. This can help your brain associate writing with positive feelings.

7. Hybrid Approach: If you need to share your notes or prefer digital storage, try writing by hand first, then typing up a summary later. This gives you the benefits of handwriting plus the convenience of digital.

Final Thoughts

Find What Works for You

Remember, there’s no one-size-fits-all solution for ADHD brains. While research suggests handwriting can be beneficial, the most important thing is to find what works best for you. Maybe it’s a mix of handwriting and typing, or perhaps you prefer voice notes. The key is to experiment and be kind to yourself in the process.

For me, incorporating more handwriting into my daily routine helps me focus better during meetings, remember important details, and even rediscover the joy of writing just for fun. So why not give it a try? Grab a notebook, find a comfy spot, and let your thoughts flow onto the page. Your ADHD brain might just thank you for it.

Remember: Even if today falls short, tomorrow offers a fresh chance to reset our goals and realign our lives.