How Writing Things Down Can Support an ADHD or AuDHD Brain
Nicola describes how writing things down… whether in a notebook, bullet journal, or scribbled list, has become a non-negotiable part of how she manages her life with an AuDHD brain. She doesn’t treat it as an optional extra, it’s essential.
“I find that when you kind of use that external scaffolding for your brain, you’re able to park some of that cognitive load and look at kind of other things that you’re dealing with as well.”
— Nicola Knobel, ADHDifference
Rather than trying to remember everything, Nicola builds systems outside her mind to support what’s going on inside. It’s not about being perfectly organised—it’s about being supported.
Why This Strategy Works
For ADHDers, AuDHDers, and other neurodivergent minds, thoughts rarely arrive in neat, manageable batches. We’re often juggling to-dos, spontaneous ideas, emotional shifts, sensory data, and conversations all at once.
Trying to keep everything in your head becomes overwhelming. Writing things down acts like a shelving system for the brain, it creates breathing room. It lets us prioritise, reflect, and return to what matters without the pressure of remembering it all.
Whether it’s a note scribbled in the moment or a colour-coded template, the act of transferring mental clutter onto the page can reduce overwhelm and increase focus almost immediately.
When to Use This Strategy
You don’t have to be a journaler or planner to benefit. Nicola offers a flexible approach that works across different energy levels and needs.
Here are some situations where writing it down can really help:
- When hyperfocus takes over: You’re deep in a task and remember something urgent. Rather than switch gears, jot it down and revisit later.
- During emotionally intense moments: Write down what you’re feeling. Ask: “Is this how things are, or how I fear they are?”
- On low-energy or executive dysfunction days: Break the task down to absurdly small steps. “Open the laptop.” “Turn on the kettle.” It’s often enough to move forward.
- When building routines or structure: Nicola uses journaling templates and visual tools that support her creativity without becoming rigid.
- To help sense-check your thoughts: If you’re spiralling (emotionally or logistically) writing it out can offer perspective, pattern recognition, and a way back to centre.
How to Practice It Daily
There are no rules. Nicola’s approach is refreshingly non-perfectionist:
- Use what you like: Notebook, app, Post-it, scrap paper… anything goes
- Keep it close: Have it near your bed, in your bag, or on your desk
- Let it be messy: It doesn’t need to be pretty or finished to be helpful
- Allow variation: Some days you’ll write a list, other days just one word
Remember, the value often lies in the act of writing, not in returning to what you wrote.
The Science Behind It
ADHD and AuDHD brains tend to have challenges with working memory, the ability to hold and manipulate information in real time. When that system gets overloaded, we experience forgetfulness, decision fatigue, and emotional dysregulation.
External scaffolding, like note-taking and list-making, acts as a cognitive offload tool. It reduces strain on the prefrontal cortex (which manages planning and focus), allowing the brain to operate with more clarity and less chaos.
Additionally, the act of handwriting activates multiple brain regions involved in memory, emotion, and organisation, making the information more likely to “stick” while also calming the nervous system through sensory regulation.
In short: writing things down is not just helpful, it’s a form of neurological support.
💬 Final Thought
What’s so powerful about this strategy is that it respects the way ADHD and AuDHD brains naturally function. Rather than forcing ourselves to fit rigid systems, Nicola offers a strategy that bends with us, and supports us in returning to centre, over and over again.
Even if it only works 90 percent of the time, that’s still a win.
🎧 Listen to the full episode here