ADHD, Creativity & the Myth of Focus — Why Chaos Can Be Beautiful

Living With ADHD: More Than Just “Being Distracted”

ADHD (Attention-Deficit/Hyperactivity Disorder) is often misunderstood as simply “being forgetful” or “unable to focus.” In reality, it is a complex neurodevelopmental condition that affects how the brain regulates attention, motivation, and emotional responses. People with ADHD don’t lack focus — they often have too much of it, scattered across multiple directions or locked into hyperfocus when something captures their interest.

For many, ADHD feels like living in a world that is constantly too loud, too bright, and too fast. Thoughts pile up, emotions overflow, and the brain struggles to filter what matters most in the moment. This is why externalizing — using notebooks, planners, reminders, or even voice memos — becomes not just helpful, but essential.

Why Writing It Down Saves Us

Ever walked into a room and immediately forgot why you were there? For people with ADHD, this happens on a loop. The brain races ahead with a dozen ideas, making it nearly impossible to hold onto them. Writing things down is more than productivity advice — it’s a survival strategy.

Externalizing thoughts clears mental space. A notebook becomes a second brain, a safe container that holds ideas, emotions, and to-do lists so the mind doesn’t have to carry everything at once. That’s why many with ADHD can’t live without paper and pen nearby — it’s a lifeline, a way to slow the storm down.

A Cultural Mirror: Zoey From K-Pop Demon Hunters

Representation matters, even when it’s not explicit. In Netflix’s K-Pop Demon Hunters, the character Zoey has been embraced by neurodivergent viewers as a kind of unofficial ADHD heroine. Though the film never labels her, fans recognize themselves in her contradictions: high energy, impulsive brilliance, emotional intensity, and the struggle of “living two lives.”

One of Zoey’s quirks is carrying 23 notebooks everywhere. At first, it looks like a comedic exaggeration. But to anyone with ADHD, it’s instantly relatable. Those notebooks are not clutter — they are her lifelines. Each one is a window into her racing mind, proof that messy systems can still be brilliant systems.

This detail makes Zoey deeply human. She reminds us that being “too much” — too passionate, too scattered, too intense — is not a flaw, but simply a different operating system. And for neurodivergent audiences, seeing this normalized on screen is powerful. It validates the daily survival strategies that outsiders may dismiss as “excess.”

Tools That Turn Chaos Into Clarity

Just like Zoey, you don’t need one “perfect” system — sometimes you need 23. What matters is creating an environment that supports your brain instead of fighting against it. Here are some tools and resources that many with ADHD find helpful:

• Bullet Journals – Flexible, creative systems for tracking tasks and moods. (Explore top-rated options on Amazon or Target)
• Aesthetic Notebooks – Writing is more inviting when the tools are beautiful. (Favorites include Papier and Moleskine)
• Portable Mini-Notebooks – Capture quick thoughts on the go. (Check out bundles at Muji or Amazon)
• Colorful Pens & Highlighters – Visual organization makes information stick. (Best picks: Mildliners, Pilot FriXion)
• Smart Notebooks – Hybrid tools that connect handwriting to digital apps. (Reader favorite: Rocketbook)

Supporting the ADHD Brain From Within

While tools and routines help manage the external world, the ADHD brain also benefits from internal support. Science has shown that dopamine regulation plays a central role in ADHD, influencing motivation and focus. Beyond lifestyle strategies like sleep, exercise, and balanced meals, some people turn to supplements as part of their self-care routine.

Popular options available on iHerb and Amazon include:

• Omega-3 Fatty Acids – Linked to improved attention and mood regulation.
• Magnesium – Supports relaxation and helps with overstimulation.
• Vitamin B Complex – Essential for energy production and neurotransmitter support.
• L-Theanine – Promotes calm focus, especially when paired with caffeine.
• Zinc – Important for dopamine metabolism and cognitive function.

⚠️ These are not cures, but supportive tools. They should never replace professional medical treatment, but they can complement healthy routines and give the ADHD brain the nutrients it craves to stay balanced.

Final Thoughts: Finding Beauty in the Mess

ADHD is not about being broken — it’s about being wired differently. From scientific explanations to cultural reflections like Zoey in K-Pop Demon Hunters, the message is the same: your quirks are not flaws, they are strategies, survival tools, and in many cases, superpowers.

Zoey’s 23 notebooks may look excessive to some, but to those who live with ADHD, they feel like home. They remind us that “too much” is sometimes exactly enough.

So whether it’s through bullet journals, supplements, or a stack of 23 mismatched notebooks, the goal is not to shrink yourself into a neat little box — it’s to create a life that fits the way your brain was always meant to work.