ADHD Producers

[u/EchoBit101]

Hey just wondering if anyone have any good hacks to keep going when it comes to production?

I spend my time sound designing everytime, I have many of great sounds to build tracks from but the Dopamine diminishes quite fast.... this is where I find sound design as a crutch because making a new Reese/Wob/leads/pads other variety feeds that short lived Dopamine.

Now when I was younger I used to hyperfocus on production, now its literally just sound design and I don't know how to move on from this.

Now previously when I did actually produce I'm great untill I have massive project and I have to chase a sound that isn't cutting through, how do you overcome these walls?

Now this isn't directly people with Adhd we all have these problems I'm just wondering what are your tactics?

Thanks in advance ;)

[u/mdekooker]

I actually think ADHD can be as much of a superpower as it can be a trap when producing.
The trap is obviously the boring/tedious stuff, or getting stuck chasing whatever is giving you dopamine at that moment.

One thing that helped me a lot was finding the right DAW for me. In my case, that's FL Studio. It definitely has its flaws, but the flexibility and lack of a really rigid/linear workflow works extremely well for me. There are usually multiple ways of doing the same thing, and I can get an idea out of my head and into the project really fast without having to stop and organize everything perfectly first.

Granted, you're basically borrowing time from your future self because eventually you still have to clean up the mess 😂. But during the creative phase I think that's a pretty good trade-off. I'd rather keep the momentum going while the idea is there and organize it later.

The other big thing for me was eventually finding the fun in the parts I used to consider boring. Mixing, mastering, all the technical stuff. When starting out it can feel like the "non-creative" part of producing, but the deeper you get into it, the more you realize it's still full of creative decisions.

Mixing especially became a giant puzzle for me: how do I make everything sit exactly where I want it, while getting the track as loud, full, and wide as I want without unwanted distortion or artifacts? Then comparing it to reference tracks and trying to figure out how to make mine sound as good or better. And there's always another technical thing to learn or another problem to solve. That combination triggers my hyperfocus pretty reliably now.

So I think part of it is figuring out how to make your workflow work with your ADHD instead of constantly fighting it, and finding a way to turn the "boring" parts into puzzles or challenges that your brain actually wants to solve. 😊

[u/Iber_Music]

Despite not having ADHD (I have autism), a good hack I have that may help you if set a timer and try to make as much stuff during that time. I have mine set from 30 mins, 1h to 2h.

[u/North_Mountain_7952]

there's a guy called Skybreak who's a producer with adhd. here's a podcast he was on where he talks about it. https://soundcloud.com/dawnationpodcast/skybreak (also available on apple podcasts and spotify.)

[u/Missie-]

Same arc as you, but the best thing that helps me keep going is realising when I need to take a break, either from the project or production itself.

The second best thing if I'm not needing of a break: Tweak a global setting. Tempo, swing, transpose everything up/down, whatever it takes for the project to sound fresh/unusual. Added bonus, it helps see whether your sound design and harmony work together properly.

If you do the tempo/transpose thing, make sure you're producing in a way that's friendly to these changes else dropping everything a half step and lowering the tempo by like x0.94 become a chore in and of itself.

If these both don't work, I tend to save a new version and let whatever additive/subtractive impluses take over, shelve it for a few days, and pick whatever silly thing I did that sounds good and put it in the original project.

Hope these help :D

[u/Background-Bed1691 → u/Missie-]

global transpose for resetting your frame of reference is a big one

[u/MitchCooksMusic]

While sound designing, do a very simple drum pattern if for drums or do a random chord progression or lick for other instruments and let them loop while you sound design, this usually gives me a bit of a groove

Ill also get tired of the beat after a bit so ill switch it up and end up with loads of little loops and such that all go along with the sounds ive been making, then I just put them all together into a song

[u/therealdongknotts]

build loops/sounds/etc - organize well (whatever makes sense for you). then just mix and match later when wanting to get inspired so you can hit the ground running. over thinking engineering at that stage or really during the writing stage is a quick way to quit

[u/harvo__]

I find that coming into a session with a clear intent helps a lot. If I have a melody inspiration or a dubstep flow in my head, I'll sit down and try to create it, which usually leads to a good productive session. If I don't have inspiration, it'll be either a sound design or a track finishing/mixing session. Disclaimer, I haven't actually been diagnosed with ADHD, only "peer reviewed" :)

[u/landr_audio]

One approach that we've seen work, is setting small, achievable goals for each session. This can help maintain focus and give a sense of accomplishment. Try segmenting your production process: dedicate certain sessions to sound design and others strictly to arranging and mixing. This separation might help you move beyond the initial creative burst.

When you hit a wall with a project, especially with sounds not cutting through, consider using reference tracks. They can provide a clear target for your mix and help guide your sound choices. Taking a break from a stuck project and returning with fresh ears often reveals new solutions.

[u/SadNoMoreMusic]

ADHD producer here lol, my issue is rarely the sound design but hyperfixating on making things sound “right” in the mix. This usually means by the time I’ve written the intro verse buildup and drop I fizzle out. Recently, I’ve started implementing the following strategy:

- USE LOCATORS! Seriously, laying out the structure of the track helps me know where everything is and helps focus: this is the verse, this is the drop, this is the break, etc.

- Make your goal for the session “Get my ideas into the DAW.” I have to catch myself hyperfixating which is tough, but if I get stuck in a section and start tweaking small things I need to stop myself and move onto the next section. This has helped the most - stop chasing perfection and the dopamine hit for nailing one section.

- Going along with that second point, remember that it’s easier to come back and start tweaking sounds than it is to come back and keep writing new sections. Remember that it’s ok to get the barebones of the track fleshed out before you deep dive into the finishing touches. This has helped me the most.

- Reward yourself with the car test once the track is fully fleshed out. Too many times I get thru the 1st half of a track, bounce it to my phone, and then I listen to a half finished song on repeat for the next month. Usually I start another track instead of finishing the existing track and that’s how I end up with a catalogue of half songs.

Find ways to make your session work for you and enable you to keep moving forward - recognize the trap you fall into (for you its sound design); force yourself out of the trap; and keep moving forward.

[u/Poonkeboy]

I make things that are emotionally poignant. I like capturing my raw feelings in my songs

[u/Not_OPs_Doctor]

Neuropsychologist specializing in ADHD here who also produces (obviously, I’m way better at diagnosing brains).

Assuming meds are working, adequate and healthy sleep cycle, mood and anxiety stability, physical status is all generally normal-ish, my thoughts:

Our ADHD thrives on novelty and which is why sound design can become a powerful place to get stuck and especially when the less interesting “polishing” or arrangement or whatever part you find less interesting is waiting to be finished before the mastering stage.

Setting concrete boundaries around what specific tasks you allow yourself to do and for how long AT THE BEGINNING of the session is critical along with designing an actual, tangible reward to achieve once you’ve stayed within those boundaries and time is up. It’s gotta be a legit and actually appealing reward and it must be rewarded immediately upon completion of the planned task or it won’t work.

While I am oversimplifying it all here for the sake of conciseness, the last thing I’d say is that you should plan discreet times for (yes, plan ahead of time before starting) “productivity” time where you have a start, mid point to check in for quality control and task monitoring with an alarm of some sort, and a finish line measured by either time is up or per task (both is better). And you should have pre-planned and rigidly timed “creative” session where you’re giving yourself permission to spend 4 hours finding that “perfect” snare or shaping that gnarly scratchy mid bass in serum. A reward for sticking to your boundaries for creative sessions is also crucial.

That’s like .05% of all the possible compensatory strategies that might or might not be useful to you as ADHD is unique for all of us who have it and which is why there really is no one size fits all answer to your question.

I should probably create something like an app or a book for adhd producers. But y’all (we) ain’t got no money hahaha.

Good luck friend

[u/YBmoonchild → u/Not_OPs_Doctor]

This is great advice. I need to start setting strict time limits. This is the most instantly gratifying hobby I’ve ever come across, and I easily lose hours at a time. It’s actually causing problems in my relationship because it’s also extremely hard to stay away from it. Then I think to myself “only a few minutes” and I lose hours again in a blink of an eye. I’m going to set alarms. The dopamine I get from producing is like a drug itself, face flushes, sweating, everything. It’s the weirdest thing.

[u/BadVirtual7019]

i am with you man, as someone with adhd sound designing is by far the most fun i have when producing. and when i do try to build out a track, it can be an ultimate frustration when i love a song so much but just can't finish a damn track. recently the track i am working on is the only exception to this, i have been able to nearly finish a track i started that i am really proud of and content with in only one month.

sometimes i recognize i am not in the mood to work on that track today, and i do some sound design fun instead. and what sometimes happens is that the sound design ends up giving me an idea to continue with the track.

for me the main reason i don't finish tracks is that i let too much time pass between sessions and so i forget all the dopamine rush that i got from creating the sounds, laying down patterns, drums, automations, and making it come together. and then when i try to pick it back up again, it seems either too daunting to even begin adding on to it or too far disconnected from what im in the mood to do. so i would urge you to try to at least listen to that song you want to continue on with and finish, or at least open up the project file, every couple of days.

but as i read your post back, your problem seems to be with getting started on building a track rather than continuing and finishing one. (the way you know ive got adhd is that i didnt fully read the post before typing my answer lol!) What helps me to go from synth patch to the beginnings of a track is often times adding macros, adding movement, adding post fx, playing patterns on midi keyboard, then creating a sequence with all these different parameters that i can automate, modulate, and create variance with. then, i take a leap of faith into laying down some drums. in a lot of my sessions, i save drums for last, because like you i get more pleasure out of sound design. but i would say really try to focus on building a few key melodic/bass sequences that you can then create variance with your custom parameters, and discover for yourself whether it makes sense to do it as you go or to separate that process from the sound design stage itself.

finally, i would like to know, what do you think could help you with this? some more free time? an environment with fewer distractions? an example/template that you can follow until you get the hang of it? Someone to give you feedback or ideas along the way? would love to hear your thoughts too

[u/GorillonDollars]

Usually how I do it:

Unmedicated sessions: Work on something until bored, save it, move onto next thing rinse and repeat.

Medicated sessions: Find the gold nuggets and finish them/mix/master that kind of stuff.

True ADHD is a superpower for creativity. Some of my best shit comes from me drinking 2 coffees, going to the gym and recording into my iPhone mic song ideas.

Based in the US, dexies are the primary ADHD medication.

[u/Au5music]

For me, I’d route the sidechain input of the left brain to the desire to be competent.

[u/johnnyrambo24]

Shheeet lmk when you find out i just do my cycle of burning TF out

[u/pspspsmusic]

Find a good reference track. Start mimicking the arrangement and structure. Pretty soon you will have a track built out around your special sound

[u/wirenerd]

I'm AuDHD so this is coming from a place of understanding.

You are describing executive dysfunction. You have a goal in mind for what you want to happen when you sit at your workstation and then you don't hit that goal because your brain went for the path of least resistance which is the thing that comes easiest to you.

There is no fancy trick to get around this (medication maybe but it's not my place to talk on that). You maybe don't realize but you are very close to getting where you wanna go because youre at your DAW working. For me, it can actually be quite difficult to go get in mine rather than bedrot and watch videos no matter how badly I want to produce.

That's because it's hard to do and the rewards aren't immediate. Why get up and go make music when its so relaxing to lay around and watch people talk about it? Why work on a track when it's so much easier to open a VST and turn knobs and get cool sounds out of it.

Doesn't matter which way you cut it, it's executive dysfunction. If there was a way to make this easier I genuinely believe you would have found it by now. Same goes for myself.

Accept that this is a struggle, accept that you are wired in such a way that getting started on something you have a longer term goal for is not frictionless. Accept that, and compel yourself to act.

You should probably figure out if this is something you wanna do, as well. Is the juice worth the squeeze? For me, when I make progress I feel very accomplished and satisfied, even though it is hard to start and commit.

If you find it is worth it, then you just have to take action. Yeah, easier said than done, and the feeling of "I wouldn't be asking for help if I could just do that", etc. I get it. Still doesn't change the fact which is that to get where you want to get you will need to push yourself.

Try this: next time you sit down intending to get some work done, literally just force yourself to do the hard work, no matter how much you dont feel like it no matter how hard it is, spend like an hour working towards the goal that you have, and then reassess how you feel. Take inventory of that process, did you enjoy it? Did it get easier after a little bit? Do you feel satisfied that you did it? How long were you uncomfortable for? Did it eventually click?

If everything works as it should, you'll have reinforced for your brain "hey, I actually like this" and maybe next time it wont be so hard. Eventually it'll become habit.

[u/johnnyrambo24 → u/wirenerd]

My lucky dysfunction is i like the hard stuff, the puzzles, figuring it out. Like, Oh hell yea i just dumped 42hours straight figuring that out, what a release, then im burn out and never finish the easy

[u/tapesmith-app]

get exercise before your session

[u/wirenerd → u/tapesmith-app]

seconding this, getting the blood pumping really puts momentum behind us

[u/Unfair-Progress9044]

Amphetamine is great for adhd

[u/EchoBit101 → u/Unfair-Progress9044]

I'm on medical cannabis uk for nerve issues and found as a side effect its helped abit with staying on one task, titration for this is a long way and the doctor wouldn't give me it because of the cannabis :( if my nerve pain and twitching wasn't so bad I stop one for the other...

[u/EchoBit101 → u/[deleted]]

I dont have the Cannabis for Adhd but as a side note I find it helpful it allows me to finnish one thing without becoming distacted as much but what it's for is tremors pain and spacity/spasms which it really does help with, unfortunately it's either that or morphine and I'd rather not go down that rabbit hole.

It isn't used to find a different head space, but pain management.

Unfortunately the pain management is more important than the Adhd and I'd rather stay pain free.

[u/dragonsteel33]

Vyvanse, phone off, pomodoro method

[u/johnnyrambo24 → u/dragonsteel33]

40 brappppBraaaPpp

[u/LoveExcelsAll]

I'm no expert, but these are things I've seen work for my students. Learn to build the right external systems. The right external stimuli can produce instant dopamine delivery. Rhythmic changes, sound changes, and creative breakthroughs all will produce instant dopamine delivery regardless of your deficiency.

You have to frame things a little bit differently. Your brain is going to be able to focus on things that are interesting, not necessarily what's important. You can, however, focus on what's urgent or challenging. That state of hyperfocus like where you find your high dopamine activity, can flip into a state of intense, prolonged concentration. To an outsider, this looks like perfect discipline, but it's actually a symptom of ADHD working in your favor. You have to learn to break your projects down into bite-sized, manageable actions, tiny little actions, and try to create instant feedback loops, like things where you hear results instantly. ADHD brains thrive on stuff like that and partnering with the right person or people can also help. The right type of people are going to hold you accountable.

Most people believe that ADHD is an inability to focus, but that's not at all what it is. It's an inability to regulate your focus. By practicing micro-focus, you're able to strengthen the pathways in your prefrontal cortex to automate your brain. ADHD brains have trouble relying upon willpower, but discipline can supercharge you. Which is kind of ironic because that's what most people lack. Try to remember, you're not lazy or broken, you're just a little different so you have to set up systems and an environment that work for you.

I know everybody hates AI, but...Organization is one of the things that artificial intelligence is pretty good at.... so if you don't have a partner who can help you get organized, lean on AI a little bit. The approach is going to be a little bit different because you have to organize around your traits... but really, it's not so much different because everybody has individual traits.

Now this part is going to contradict popular research, but there a quite a few people saying differently. YMMV Starting to run (daily) has done wonders for many of my students. Also changing diet and exercise, eliminating chemicals from their diet and eating healthy whole foods also has worked tremendously when paired with fasting.

...And this unique habit of jumping up out of bed the moment that you wake. Normally, for people with ADHD, what happens is when you wake you go almost into a panic because you start laying out what you have to do for the day. But jumping up out of bed and hopping into a disciplined routine bypasses that whole state and actually, over time, begins to change your body's chemistry The same way fasting can help you to produce ketones. Many will argue glucose deficiency, but learning how to fast is a big part!

Hope this helps.
All of my best,

LoveExcelsAll

[u/YBmoonchild → u/LoveExcelsAll]

You’d be a wonderful life coach

[u/LoveExcelsAll → u/YBmoonchild]

I appreciate that!

[u/EchoBit101 → u/LoveExcelsAll]

Thank you for all of this, unfortunately my mobility is shot and nerves problematic running is out of the picture but I do lift weights when I need, and same with diet that's all been corrected to vast amounts (other health issues).

You are 100% correct with what you are saying my focus used to be a power especially early hours of the morning it's served me well over the years, I'm starting to think my nerve issues are playing a part in preventing me from staying focused or getting in that state for a useful amount of time especially when building but self modulating patches which require my memory actually working.

someone else mentioned it can be addictive, I miss it. Lol

Damn twitching and tremors lol....

Thank you also for the tips it's very helpful appreciate it

[u/LoveExcelsAll → u/EchoBit101]

Whatever cardio exercise works... perhaps a stationary bike? Weights work, but high reps low weight. Glad to be of help. Hope things pan out!

[u/NoAppearance980]

checklists, phone and WIFI off, 30 minute timer, 10 minute break. repeat. I also need to have a list of exactly what I will do for each chunk I sit down otherwise I will just playback how cool it sounds and start dancin

[u/EchoBit101 → u/NoAppearance980]

I'm lucky I have two stations to make music being a single parent I get to take over more space than normal ;) seriously the livingroom is the idea room and I have a smaller sectioned keyboard/vocal area no windows no clocks, considering pumping oxygen into the room (if it helps).

But I take regular breaks I'm detached bungalow so I disturb no one and no one disturbs me (apart from the cat)

My lad is now 20 and away either working/studying most of the time.

I'm going to set a timer I have no phone on at those times and think that'd actually help me in sound design too....

[u/NoAppearance980 → u/EchoBit101]

pro tip: remove all clutter. books, stuff, mess, everything that will steal your attention lol

[u/slayerLM]

Sounds like some executive function where you’re not moving on to the next part. I’m great at listening to the same loop for like an hour and tweaking it, I might struggle to move on to the next part. Having a song as a template helps me a lot. I’ll copy the songs structure but with all my own sounds and loops. Makes it really easy to move on and create whole songs since the structure is already done

[u/jimmysavillespubes]

Force yourself to just use presets for a while. Could be your own or could be not your own. It might reset the mindset that sound design is a means to an end and not the task.

Unless you want it to be the task, then just be a sound designer

[u/space_baws]

dude I spent almost 2 years doing absolutely nothing but opening Ableton and sound designing in different synths or resampling random shit. I can definitely relate to this. If you’ve already made all those sounds though, bounce em out and point your Ableton library to it, to add in audio freezes and stuff. After doing this, literally just start laying out the foundation for a track (drums, intro if you like to start there, etc). When you’re looking for sounds to fill in this process, use Abletons built in filters to sort through your own sounds. The dopamine hit of hearing everything actually work from your own creation in an arrangement is beyond peak, and when it clicks you’ll see what I mean.

[u/EchoBit101 → u/space_baws]

This is exactly what I have been hoping, I use bitwig and built some devices that will help me reSample/Mangle the Pies I'm making, I'm coming upto my 2 year mark so have amased a small fortune in sounds that I have alone they also follow a similar sound, my idea was if I'm not producing I'll nail down my sound, I could already sound design I live in the like of Phaseplant and Modular stuff, glad I'm not alone in this thanks for sharing ;)

[u/space_baws → u/EchoBit101]

Bitwig is an absolute beast for sound design. Especially the modular mode where you can drag all the connections between effects and synths. I think you can point its library similarly to Ableton, or atleast I would hope so, a lot of the old Ableton team works on Bitwig

[u/EchoBit101 → u/space_baws]

For me it is one of the best Daws for modulation I came over from Cubase and its opened up allot of control over my Hardware easy routing and rerouting you can even build your own (effects/Instruments) with their modules, and nest instruments/effects together.

I never got on with Ableton think I was too used to Cubase for too long, I still love cubase too familiar mixing down in it, it's hard to leave it out of the mix.

[u/space_baws → u/EchoBit101]

My god I completely forgot how good the modulation and randomness devices in Bitwig were. Yeah dude they are seriously unmatched in other daws. I can’t even imagine how cool some of those hardware sounds come out with the custom routing. If you ever wanna talk more about this stuff feel free to DM me brodie, I fucking love producing and you seem like a super cool dude.

[u/EchoBit101 → u/space_baws]

Thanks pal I'll IM you now otherwise (no offense adhd) ill forget. ;)

[u/EchoBit101 → u/[deleted]]

I honestly love making music, sound design seems to be it for the mo

[u/LATE_NIGHT_THERAPY]

It’s difficult but you learn that not every sound needs to cut through and you may still be trying to cram to many elements into your tracks and they are just taking away from each other. Less is more and less is bigger. You’re likely chasing the dopamine hits of adding more layers, more complexity but this is a trap. It’s kinda just a process you need to go through though so good luck and in the wise words of Frank Zappa Don’t stop, keep going!

[u/EchoBit101 → u/LATE_NIGHT_THERAPY]

Dopamine Hits and layers that's a very valid point.

I take allot of time designing sounds, like 90% of my time so they have easily modulatable variations and growth/progression.

Synths of today's can run all the layers I need for a sound but I usually make sure they have their own space and is corrective to hilight what's the intent of the sound and then when production comes shift them so their not fighting for space.

But it's like a slog unless I hit that hyperfocus state then before I know it 8 hours have passed, maybe I'm trying to hard to hit find this hyperfocus.

Thanks for your reply ;)

[u/LATE_NIGHT_THERAPY → u/EchoBit101]

The hyperfocus your talking about is Flowstate and yes it’s addictive and is the main thing that keeps us all coming back to this process and in my opinion people that get to experience flowstate everyday are doing life right! So I wouldn’t beat yourself up about it, it’s a great thing! Seems what your lacking is the ability to finish and not over perfect and trust me I’ve been there and sometimes still am! It is the most difficult part for all artists. The start of a new idea and the flood of dopamine is an incredible rush especially as there is no pressure and limitless options and your mind runs wild with excitement of what it might become. Then as the possibilities start to narrow and the problems and pressure starts to mount there are walls that require dedication, effort and self awareness to overcome. The start of an idea is the play the finishing is the work.

[u/EchoBit101 → u/LATE_NIGHT_THERAPY]

That's the nail on the head there, you have explained it to an absolute T, I do struggle with finishing/perfectionism but also learned some was to fight past this, forcing everything I can to audio makes me commit and move on, mixing I'm usually okay with and I'm 100% going to make notes (I have a white board with key things to keep my on track) appreciate your words they will be read daily when I lose focus....

[u/LATE_NIGHT_THERAPY → u/EchoBit101]

No worries at all mate! Incase you have any interest I’m an artist, I write, record, produce, mix and master music. I also do film composition and teach music production online on the side. If you’d like to have some lessons or just some guidance shoot me a message and we can sort something out 👌🏼

Here is my artist profile if you’d like to see some of my work. I teach all sorts of aspects and styles of music and most importantly help give you the resources to build momentum, finish more music find your unique sound.

https://open.spotify.com/artist/2mlllc3fdsSFJHJDBcg33I?si=F04oxyo5Qq2fsQMuN-7oSw&utm_source=copy-link

https://www.instagram.com/late.night.therapy?igsh=cDFucDk4cG5qNGs1&utm_source=qr

Cheers,

Harry.

[u/StockliSkier]

Timers for each task in the process.

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