How to Stick With a Hobby When You Have ADHD
- Eric Kaufmann
- Jun 13
- 4 min read
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Hi Friend,
When I cleaned out my closet last month, I found my old camera bag. Instead of fond memories of places traveled, I felt intense guilt and regret.
What a waste of money.
A few years ago, I was convinced I could become a part-time photographer.
I’d take National Geographic-level photos, post on Instagram, and sell prints. Within days, I bought a fancy camera, watched hours of YouTube tutorials, and started posting.
By month two, that camera was collecting dust...
Not broken.
Not returned.
Just abandoned.
Many of us with executive function challenges are familiar with this painful cycle.
A new hobby piques our curiosity. We spend a considerable amount of money and time. Then, we lose interest. Cue the shame and regret.
This cycle isn’t caused by laziness or lack of follow-through. It’s how our brains are wired.
Today, we’re diving into why hobbies fade fast for people with ADHD—and what to do about it.
Let’s dive in.
Why It's Hard to Stick With a Hobby When You Have ADHD
If you’ve gone all in on something like rock climbing, piano, yoga, or coding and then totally lost interest, you’re not alone.
That pile of equipment, unread books, and half-complete art projects turns into shame, guilt, and self-judgment.
“Why do I always do this?” “Why can’t I stick with anything?”
Neurodivergent brains, like people with ADHD, are often wired for novelty. New hobbies give us a dopamine hit. The fresh excitement of learning something new or diving deep into a topic or activity feels great!
But when novelty fades and the task requires sustained attention, planning, or delayed gratification, it starts to feel like a grind. So, we move on to something new, seeking that dopamine we once felt.
There are many reasons why it's hard to stick with a hobby when you have ADHD, and it’s often connected to executive function.
Planning
It’s hard to predict how much time or effort a hobby will take. We dive in with excitement without fully understanding the commitment.
Learning piano seemed fun, but playing my favorite song is way harder than expected. After a week of struggling with the basics, I moved on to the ukulele.
Impulse control
We quickly decided to start something new without fully thinking it through.
I saw a video about sourdough baking and decided it’s my new thing. I bought a Dutch oven, proofing baskets, and a starter kit. Two weeks later, everything’s in the back of a cabinet...
Sustained attention
Not just for hours, but for weeks or months. Hobbies often require long-term focus, which is tough for ADHD brains.
Learning to invest felt important, but the books were dry and overwhelming. I read a few pages, but they’ve just been sitting untouched on my desk for months.
Hyperfocus
We can go deep, mastering beginner-level skills quickly or researching obsessively, but it’s unsustainable. Once the initial dopamine spike fades, the passion disappears, and we feel burnt out.
I dove into starting a podcast, researched nonstop, bought a mic, designed a logo, and then lost interest after one episode. Researching, recording, editing, and producing was just too much.
Luckily, there is a better way. Let me explain.
How to Stick With a Hobby When You Have ADHD
There’s no reason to force yourself to stay interested forever. Our interests naturally shift over time. But you can create systems that make it easier to stick with hobbies longer or leave them behind with less shame when you’re done.
Before jumping deep into a new interest, pause before the plunge and use The H.O.B.B.Y. Check-in:
H – Hope & “Shoulds”
What do I hope to get out of this?
Is this something I truly want or something I feel like I “should” do?
O – Opportunity to Try First
Can I borrow, rent, or test a free version before investing?
B – Budget & Time
What is the realistic financial cost?
How much time will this take each week? Does that work for me right now?
B – Burnout Potential
Will I still enjoy this once the novelty fades?
Y – Yes, It Aligns
Am I chasing the excitement of something new, or is this aligned with my values?
Bonus tip: rotate your interests
It’s okay (even a great idea) to have a handful of hobbies you cycle through. This is great for people with ADHD who constantly seek novelty.
Not Every Hobby Needs to Last Forever
Losing interest doesn’t mean you failed. What’s so bad about leaving hobbies behind? That experience isn’t wasted if you learn from it.
Consider some of your previous hobbies and ask yourself:
What skills did I learn?
What did I enjoy?
What did I learn about myself?
And, if you're interested in other, neurodivergent-friendly reflection questions, check out my free download.
Summary
Neurodivergent adults often experience cycles of intense passion followed by disinterest. It’s not because we’re flaky. It’s how our brains are wired. By understanding the role of executive function, we can enjoy our passions more and feel less guilty when our interests change.
Pause and plan with The H.O.B.B.Y. Check-in.
Rotate through hobbies throughout the year.
Practice self-compassion.
In service,
Eric
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About the Author
Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.
