Does your home have a designated “graveyard” of abandoned hobbies?
Maybe it’s a closet full of yarn you never knitted, a guitar that has only been played twice, or brand-new gardening gear gathering dust in the garage. If this sounds familiar, you aren’t alone, and more importantly, you aren’t lazy.
For people with ADHD, this phenomenon is often called “hobby hopping,” and it isn’t a character flaw. It is a biological drive.
According to ADHD experts like Caren Magill and Dr. Russell Barkley, this cycle is driven by your brain’s unique chemistry and its constant search for dopamine.
In this guide, we will break down exactly why your brain craves the “new,” why you hit a wall when things get boring, and expert-backed strategies to help you actually finish what you start without the guilt.
The “Sparkle” Trap: Why We Start So Many Projects
Have you ever felt a rush of pure excitement when you have a brand-new idea? That is what ADHD coach Caren Magill calls “Uninformed Optimism.”
According to Magill, the ADHD brain has lower baseline levels of dopamine. We are constantly looking for stimulation to bring those levels up.
A new hobby, like deciding you are going to become a master baker overnight, provides a massive, immediate boost of dopamine.
Dr. Russell Barkley, a renowned expert in ADHD, explains that this isn’t just about having a short attention span. It is about Reward Deficiency.
- Novelty Seeking: Your brain lights up for things that are “fun,” “interesting,” or “new.”
- The Hook: The anticipation of the reward (the fantasy of being a great baker) is often more powerful than doing the actual baking.
Dr. Barkley notes that because the ADHD brain struggles to resist distractions, we often “skip” to the next shiny thing the moment the current one loses its sparkle.
The “Valley of Despair”: Why We Quit
So, why do we abandon the project three weeks later? Caren Magill explains that every hobbyist eventually hits the “Valley of Despair.”
Here is what happens in the ADHD brain during this phase:
- Novelty Fades: The newness wears off. The activity becomes repetitive or difficult.
- Dopamine Crash: Because the brain is no longer getting that easy chemical reward, the motivation evaporates instantly.
- The Drop: Most people with ADHD abandon hobbies here. As Magill notes, instead of pushing through to mastery (which takes time), the brain prefers to jump back to “Uninformed Optimism” with a new idea to get that fresh dopamine hit again.
The “Laundry List” of Hobbies Online communities are full of people sharing their “past lives.” One Reddit user described their last few years as a blur of: “Gardening, gluten-free baking, learning Spanish, indoor wall climbing, painting, Minecraft, and 3d modeling.” This is the cycle in action.
It’s Not Just a Hobby, It’s a “Vortex”
For many, this intense focus goes deeper than just having fun. Dr. Megan Anna Neff, a psychologist who identifies as AuDHD (Autistic and ADHD), describes this as entering “The Vortex.”
Dr. Neff explains that for neurodivergent people, interest is a form of regulation:
- Soothing the System: deeply focusing on a specific topic (Monotropic focus) can calm a chaotic nervous system.
- Escaping the Noise: Dr. Neff shares that she uses her intense interests to “quiet her mind” and escape internal stress.
However, this intensity comes with a cost. Dr. Neff points out that task switching (e.g., having to stop the hobby to do dishes or go to work) can cause physical anxiety and friction because you are being ripped out of that soothing “vortex.” It might be difficult to re-enter a hyper-focused state once disruption occurs.
The “ADHD Tax”: When Hobbies Hurt Your Wallet
One of the most painful parts of hobby hopping is the financial impact. Caren Magill refers to this as a classic example of the “ADHD Tax.”
Because of impulsivity, we don’t just research a new hobby; we buy all the gear immediately. Magill describes having “disco ball energy,” which involves moving a millimeter in a million different directions but going nowhere. This leads to:
- Accumulating clutter from momentary interests.
- Spending money on “fantasy versions” of ourselves.
- Feeling shame when looking at the unused items.
Expert Strategies to Break the Cycle
You don’t have to stop being curious, but you can manage the chaos. Here are the top strategies from Caren Magill and Dr. Neff to help you manage your energy and wallet.
1. The “Pause” Rule
Before you buy the supplies, wait. Magill suggests a mandatory pause to ask yourself: “Is the outcome worth the effort it will take to get through the Valley of Despair?”
- Tip: Use a “Parking Lot” list. Write the idea down. If you still want to do it in 48 hours, you can revisit it. Often, the urge will be gone.
2. Don’t “Spray and Pray”
Magill warns against trying to do everything at once. If you spread your motivation across 10 projects, none of them gets enough energy to survive.
- Pick ONE thing to move forward to completion.
- Finishing one small project can feel as rewarding, or even more rewarding, than starting something new.
3. Use “Body Doubling”
If you are stuck in the “Valley of Despair” and can’t get started, do not do it alone. Magill recommends body doubling—working alongside someone else.
- This creates external accountability.
- It provides a social dopamine boost that can help you push through the boring parts.
4. Communicate Your Needs
To avoid the irritability of being interrupted while you are hyper-focused, Dr. Neff suggests using specific language with your family.
- Instead of snapping at them, ask for “Five minutes to task switch.” This gives your brain time to exit the “vortex” safely.
Conclusion: Reframing the “Quitter” Label
If you have a closet full of unfinished projects, try to be kind to yourself. As Dr. Barkley and Dr. Neff explain, this isn’t a failure of character; it’s a difference in how your brain processes reward and focus.
The goal isn’t to never start a new hobby again. The goal is to recognize the “Cycle of Emotion” so you can choose which mountains you actually want to climb (even literal ones!), and which ones are better left as daydreams.
Your Next Steps
- Create a “Parking Lot”: Start a note on your phone today. Every time you have a “sparkly” new idea, write it there instead of buying the gear.
- The 24-Hour Rule: Commit to waiting 24 hours before making any hobby-related purchase over a certain amount.
- Define “Done”: Pick one current project and define exactly what “finished” looks like. Make it small, achievable, and finish it this week to prove to yourself that you can.
Disclaimer: This article provides information for educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. If you are struggling with anxiety, depression, or severe executive dysfunction, please consult a qualified mental health professional.
