Reading with ADHD can be frustrating. After years of struggling, I finally developed a reading habit, which has become one of my most chill pastimes. In this post, I share how I finally made it a habit that stuck. I also share some tips to help you build the habit so it no longer feels like a chore.
Why It’s Hard with ADHD
The Neuroscience Behind the Struggle
Our ADHD brains have unique neurotransmitter patterns affecting
- dopamine
- norepinephrine
- and serotonin.
These differences impact our focus, working memory, and executive functioning – all crucial elements for reading. While these differences make reading more challenging, they don’t make it impossible.
My Reading Roadblocks
Living with inattentive ADHD, I hit some walls. Maybe you’ll recognize these:
- The Never-Ending Commentary
My brain loves to give running commentary while I read. It’s like that friend who won’t shut up during a movie. Wait… I’m that chatty friend 😕 - The Goldfish Memory
“Wait, what did I just read?”
Rereads paragraph
“No, seriously, what did I just read?”
Rereads again - The Word Trap
Sometimes a random word catches my eye, and suddenly I NEED to know everything about it. Right. Now.
If you can relate, please know that with time I have improved in all of these areas. I’m confident you will too.
My Journey to Becoming a Better Reader
The Dopamine Dilemma
Let’s be real – your brain is a dopamine junkie. And why wouldn’t it be? You’ve got:
- Video games giving instant rewards
- Social media serving endless entertainment
- The internet offering unlimited distractions
Your ADHD brain will always choose these quick hits over reading. Always.
The solution? Make these distractions harder to access than your books.
What Worked For Me
Full disclosure – I had an accidental advantage.
In 2007, I joined the Navy. Plot twist: most of my time was spent underwater in a submarine.
- No phones.
- No internet.
- No distractions.
Just me and a boat library.
And you know what? Reading became my dopamine fix by default. Everything else was either impossible or too much hassle.
I fell in love with fiction, specifically Lisa Jackson’s “To Die” series. I couldn’t wait to get off duty and dive back in. This low-stress reading gave me time to develop my reading skills.
My ADHD brain was bought into the activity. It was the only source of dopamine that it could rely on. After a month, reading became much easier. I plowed through the first 3 books in Lisa’s series, and I haven’t looked back since.
I then ventured into nonfiction areas that sparked my interest, slowly building a habit.
The key here is to make sure it’s a book that interests you and is “easier” to understand. Don’t be afraid to quit a book if you find it unenjoyable. This is not a failure. It’s a tactic to build the habit. You can pick those books back up later when your reading skills are further developed.
How I Would Do it Now
Step 1: Pick Your Reading Spot
- Away from your phone
- Away from your computer
- Away from anything shiny or interesting
Step 2: Time It Right
- Choose a specific time
- Start with just 10 minutes
- Stick to it like it’s a Netflix premiere
Step 3: Remove the Obstacles
Before you start, ask yourself:
- What usually distracts me?
- What makes me stop reading?
- How can I remove these things?
Remember that time I spent 6 hours learning to flick a pen? Yeah, now I read with just a bookmark. No pens allowed!
I’ve read that you should lock things up, but that’s a hassle. Instead, I recommend moving to a space free of distractions. You can always go outside or to a nearby library or community office.
Commit to this space for a month. If your practice has been consistent, reading will become easier in a more distracting environment.
Make it Stick
Start Small
- 10 minutes is perfect
- Yes, really, just 10 minutes
- You can always read longer if you’re feeling it
Track Your Wins
- Finished a page? Win!
- Read for 5 minutes? Win!
- Understood what you read? Mega win!
Handle the Hard Days
Some days your brain will be extra spicy! That’s cool.
- Switch to an audiobook
- Try an easier book
- Take a break and try again tomorrow
Remember Your Why
Focusing on why you want to read can be enough to carry you through that first month.
BUT!
It has to be YOUR why. Really reflect on how improving your reading will improve your life. Focus on your interests, and this will be easy.
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