The Struggle to Focus

Ever sit down to create and find yourself doing everything but the work? Scrolling, cleaning, checking emails—anything to avoid starting. If that sounds familiar, you’re not alone. Here’s everything I do to use rituals for creative focus.

The hardest part of creative work is often beginning. And if you have ADHD, distractions pull even harder. Instead of forcing focus, try guiding your brain with a ritual. Small, intentional actions can help you shift from scattered to engaged.

Step 1: Clear the Noise (Literally and Mentally)

Distractions kill focus. Set yourself up for success by reducing them before you begin.

Tools that help:

• Noise-canceling headphones or earplugs to block out background sounds.
• Music without lyrics (ambient, instrumental, or nature sounds) to help maintain focus.
• Setting your space—clear clutter, arrange materials, and create an inviting setup.

For me, limiting auditory distractions is a game-changer. Noise-canceling headphones and instrumental music make it easier to settle in. And visual clutter? Just as bad. A messy desk keeps my brain in everything else mode. Taking 60 seconds to reset my space makes a huge difference.

Related: The Healing Power of Art—why your creative practice is more than just productivity.

Step 2: Create a Sensory Cue for ‘Creative Work Mode’

Physical actions and sensory triggers help reinforce the shift into focus. Try pairing a specific cue with your work sessions. Over time, your brain will associate it with deep concentration.

• Light a candle or use a specific essential oil.
• Pull your hair back—a small but effective cue.
• Put on a work sweater or cozy blanket—assign a piece of clothing just for creative time.

I used to roll my eyes at lighting a candle before work. How could something so small matter? But once I made it a habit, I noticed something shift. That tiny flicker of light became my go signal. Before I knew it, I was settling in faster, feeling less resistance to starting.

Step 3: Ease In with a Watercolor Warm-Up

Jumping straight into work can feel overwhelming. Start with something simple to ease in. Watercolor warm-ups are my go-to creative ritual for focusing.

• Repeating simple shapes—circles, lines, or waves to loosen up.
• Painting shadows—a mindful practice that builds observation skills while easing into flow. (See an example here)

I used to sit down expecting myself to dive straight into a finished piece. But ten minutes in, my brushstrokes would change, like I was a different person painting. Warm-ups take the pressure off. They also let me approach my real work with a consistent voice—not whatever chaos is lingering from my day.

Related: The Ultimate Guide to Watercolor Supplies —Everything you need to get started with watercolor, curated by me.

Step 4: Use a Closing Ritual to Reinforce the Habit

Starting is hard, but so is stopping. A closing ritual helps you wrap up intentionally and transition out of work mode.

• Neutralize your space—clean brushes, put supplies away, and make your workspace inviting for next time.
• Reflect on your session—jot down a quick note about what worked and what you want to explore next.
• Stretch or take a deep breath—a small action to close the loop.

I used to think I’d just “pick up where I left off.” But without a closing ritual, I’d return to a mess and an unfinished idea I barely remembered. Now, I take two minutes to reset my space and jot down a thought or two. It makes all the difference.

Bringing It All Together: Creative Rituals for Focus

Rituals don’t have to be rigid or time-consuming. They just need to be intentional. You might use noise-canceling headphones. Perhaps you prefer a watercolor warm-up or simply pulling your hair back. The key is finding small, repeatable actions. These actions signal to your brain: it’s time to create.

Try adding just one of these steps to your routine. See how it feels, tweak as needed, and make it your own.

What’s your go-to ritual for getting into creative mode? Share in the comments—I’d love to hear what works for you!

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