5 reasons paperwork is harder with ADHD

⌛ Does it feel like writing anything takes forever?

Whether it’s a LinkedIn post, an article, an academic paper, or even just a simple text message… it somehow takes AGGGGGESSSSS. Every. Single. Time.

For me? It’s the LinkedIn posts. Long ones, short ones, doesn’t matter. I could be bursting with ideas-and yet the actual process of writing it down?

Endless.

And it’s not just me. If you’re a professional with ADHD, you might feel the same way about writing tasks, forms, reports, grant applications, or anything that requires sustained attention and detail.

Here’s why it might be taking longer than expected-and why it’s not your fault.

1. Executive Functioning and Overlooking Details

Let’s start with the brain basics. ADHD affects executive function- essential mental skills that help you plan, focus, remember, and get things done. This isn’t about how smart or capable you are. It’s about how the ADHD brain processes information.

Under the right conditions (especially if a deadline is looming or you’re genuinely interested), ADHDers can crank out an incredible amount of work in a short period of time. But when it comes to paperwork or admin tasks-especially boring ones-the challenge becomes real.

Here’s why:

• Working memory might not hold onto all the bits you need while you’re completing a task-like remembering the instructions while you fill out a form.

• ADHD can make sequencing steps tough. Tasks might be done out of order, or you might miss a step entirely.

• Even small distractions can derail your train of thought, leading to repeated re-reading, second-guessing, or redoing things.

• Because paperwork usually isn’t exciting, the dopamine just isn’t there. That lack of brain reward makes it physically uncomfortable to stay focused, which leads to fatigue, errors, or shutting down altogether.

  
  

These often get labelled as “careless mistakes,” but if you have ADHD, you know they’re anything but careless.

❌ I’ve missed dental appointments despite reminders because I misread the time.

❌ I’ve entered my car reg number wrong resulting in a parking fine.

❌ I didn’t notice my council tax direct debit had stopped… for over a year.

❌ Don’t get me started on subscriptions auto-renewing.

So what happens? You overcompensate. You re-read your writing again. And again. And again. Still, you might miss something. And the effort to catch everything makes it exhausting. That exhaustion then creates resistance next time a similar task comes up.

(Feel free to check this article for errors-I’ve probably missed a few despite checking it so many times!)

2. (Dis)organisation and “Out of Sight, Out of Mind”

Keeping track of tasks, documents, and timelines can be overwhelming. One task gets done twice, another not at all. You can’t remember what’s finished and what’s still floating somewhere in your mental to-do list (or my real but misplaced to-do-list).

🧾 You misplace documents

📌 Forget what’s done and what’s not

📂 End up doing things twice-or not at all

And because we rely so heavily on visual cues to remember stuff…

💡 If it’s out of sight, it’s out of mind

ADHDers often rely on things being visible as reminders. But that also leads to clutter. In a bid to create order, we might shove the piles into a drawer to “deal with later”… and then forget they exist.

Ever made a “doom bag”? You know-one of those bags or boxes full of papers, receipts, or things you can’t face right now. So you hide it away. Out of sight… and completely off your mental radar.

It’s not laziness. It’s how the ADHD brain processes visual and spatial information-and how it tries to stay on top of it all. 

3 . Visual Stress, Sensory Sensitivity, and ADHD

Many people with ADHD also experience sensory processing sensitivity or traits of sensory processing disorder (sometimes linked with Irlen Syndrome or Meares-Irlen Syndrome).

That means the brain has a harder time filtering out sensory input. Instead of tuning out what’s irrelevant, it all comes flooding in.

It’s not a vision problem, but a processing problem. Words might blur or shift, reading might cause discomfort, and it can be hard to track text across a screen.

It means your brain:

👀 Struggles to filter visual input

💡 Gets overwhelmed by light, glare, or clutter

📚 ZONES OUT with boring layouts or dense text

🙈 Feels fatigued from reading even if you like reading

 So if you’ve ever felt like, “Why is reading this ONE THING taking me an hour?” You’re not imagining it.

 Visual stress can cause writing to become distorted or blurred

This kind of visual stress, especially when you are unaware what is causing it, can make working at the computer more challenging and time consuming.

 4.  Rejection Sensitivity + Overthinking = Posting Paralysis

Ever written something and then thought:

😬 “Did I say that wrong?”

😬 “Did I annoy someone?”

😬 “Do I sound unprofessional?”

😬 “What if no one understands this?”

That’s Rejection Sensitivity Dysphoria (RSD) in action.

For many ADHDers-especially those diagnosed later in life-these thoughts can be part of the internal soundtrack every time you post something online, submit a report, or hit “send” on an important email.

Whilst ADHDers may be labelled as exaggerating or dramatic for their responses to perceived criticism, ADHDers have been found to experience EMOTIONAL and PHYSICAL PAIN more intensely meaning these rejections literally HURT MORE.

A perceived rejection or wrong-doing can result in RUMINATING over uncomfortable emotions and experiences (🛌think lying in bed rehearsing said unpleasant situation), self-blame and even a physical experience of the emotional distress such as headaches, migraines and body aches.

To protect against this, some ADHDers become overachievers, perfectionists, or people pleasers. Others avoid starting things altogether.

For me, this can lead to worry when posting and I’m often stuck in a cycle of RESEARCHING and checking everything I’m saying to make sure its accurate.

🔍E.g. thinking, "I must find a research journal supporting my statement that individuals with ADHD have been found to experience emotional and physical pain more intensely" before I feel comfortable to post.

If you’re interested, here’s one investigating altered pain perception and neuroinflammation in relation to ADHD:

🔍 *Kerekes, N., Sánchez-Pérez, A. M., & Landry, M. (2021). Neuroinflammation as a possible link between attention-deficit/hyperactivity disorder (ADHD) and pain. Medical Hypotheses, 157, 110717.

It helps me feel confident in what I’m saying-but it also adds to the time and emotional weight of writing anything.

 Whilst RSD can be challenging to manage, coaching for emotional regulation can help as can journaling as a way to reduce the inner noise.

 5. Task Initiation and Completion

Starting is hard. Finishing is sometimes harder.

ADHD brains are driven by novelty, interest, challenge, and urgency. When none of those are present, even a simple writing task can feel like climbing a mountain in roller skates.

The moment interest fades or the task gets too familiar? It’s like a switch flips. Your brain checks out.

You might spend hours planning something in your head but never write the first sentence. Or you might get started, then stall halfway through and struggle to finish.

For more on this:

Final Thoughts

So, against the odds, this article is complete…😆

When you're a professional with ADHD, simple tasks like writing a report or filling in a form can take more time, more energy, and a lot more emotional labour than anyone realises. If you relate to that, you’re not alone.

🧠✨ What parts of this resonate for you? Have you noticed these patterns when working on writing or paperwork? Let me know what your version of “this took forever” looks like.

Knowledge is power- when we know what the hurdle is, we can figure out how to jump!