Painting miniatures with ADHD is like trying to write a school essay and you weren’t listening. Wait, what was that? The paint brush doesn’t move, and you’re thinking about the dirty-dishes; your mind races from thing-to-thing. Mind racer? It could be something or another, maybe not even the “80-HD” as my kids call it.
Here’s what helps if you’re having a hard time focusing on the miniatures, oh you want to paint so badly. You know what I’m talking about: Too many steps, too many distractions.
This 10-minute method makes it simple: move, set up, paint one thing, stop. That’s the loop.
BENEFITS of ADHD: “Some research shows that people with ADHD report strengths like creativity, energy, resilience and outside-the-box thinking, even while acknowledging serious challenges.” (Sedgwick et al., 2019)
Read on for tips and ideas for a painting process that will keep your mind and body on task.
1. Prime Your Brain (5–10 Minutes): Move Your Body
Before you pick up a brush, move. Take a short walk, stretch, or do 20 jumping jacks.
Studies show even brief aerobic activity can improve attention and inhibitory control in adults with ADHD (Frontiers in Psychology, 2019).
For me, a brisk walk works. It works! The busy-ness of my body, calms the mind. Sure, oddly paradoxical, but such is life.
Movement sparks dopamine and primes your mind for creative focus. As soon as you finish, sit down and paint—no pause, no phone.
2. Pre-Stage Your Tray
Limit decisions to reduce overwhelm. One model. Three paints. One brush. That’s your toolkit.
RELATED: SPEED PAINT MINIATURES (TIPS)
By pre-staging, you build external structure, an ADHD strategy for maintaining focus and follow-through (CHADD; APA ADHD coaching frameworks).
Tip: Use a Sensory Anchor
A consistent sensory cue helps signal your brain that it’s time to focus. Try turning on a small lamp, playing a short music loop, or touching your brush before you start. Repetition builds recognition—your body learns that this moment means “paint.” Research suggests that consistent sensory cues can enhance attention and self-regulation in ADHD (Frontiers in Human Neuroscience; APA PsycArticles).
If the sight of unfinished minis stresses you out, tuck the rest out of view. A clear workspace helps your brain calm down. ADHD thrives on visibility control. Avoid clutter.
This tiny boundary helps your brain focus on doing. No paralysis-or-analysis here.
3. The One-Surface Rule
Set a timer for 10 minutes. Pick one area of the model, i.e., boots, armor, or cloak, and work only there.
Stopping at the timer might feel strange, but it trains consistency. MOMENTUM matters more than marathon sessions. Hyperfocus. Then, Stop. Go back.
This step hits key ADHD principles: concrete goals, visual limits, and super-short bursts of hyper-engagement.
4. The Dopamine Checklist: A Must-Have ADHD Painting Loop
It hurts me that we over-use the word dopamine as a reason for “motivation”. As a neuroscientist, I know that dopamine (the molecule) does so much more than signal “reward and pleasure”.
But, I’ll roll with the idea now because I get it. Small rewards, build habits.
So, here’s what you should do: Keep a physical or digital list nearby and check off each step (see my downloadable).
Each done-check is a tangible reward, releasing “pleasure” and thus, reinforces YOUR progress.
5. Stop Cue & Reset
Start each session with curiosity instead of dread.
When the timer ends (see step #3), rinse your brush, set out tomorrow’s three paints, and walk away. Ending on purpose—not burnout—makes you more likely to return tomorrow.
Leaving your next session “ready” acts as a low-friction entry cue, similar to habit stacking in behavioral therapy.
Oh, btw, this is also how Ernest Hemingway wrote: He always stopped mid-sentence, so the next day he’d know exactly where to begin.
“The best way is always to stop when you are going good and when you know what will happen next.”
— Ernest Hemingway, A Moveable Feast, 1964
ADHD Hobby Boosters (Ideas)
Speed paints and contrast paints
Speed paints and contrast paints can be a game-changer if you struggle to stay engaged. Their fast, high-coverage formulas give near-instant results—exactly the kind of visual feedback that keeps motivation alive.
I often reach for The Army Painter Speedpaint 2.0 Mega Set or the Citadel Colour Contrast Paint Starter Set when I want quick dopamine wins without overthinking color choices (you can also read my full review here). The rapid payoff helps reinforce consistency—every coat feels like progress rather than pressure.
Visual progress marker
Snap a quick photo after every sprint. Over time, you’ll see visible proof that you are improving.
Many ADHD painters online mention rotating between two small projects. I agree with this, and I use this strategy, too. I’m often painting 3-6 models in a rotation. When one starts to feel stale, the novelty of the other can restart your dopamine loop without derailing momentum.
Detail sprint
Once you’ve built momentum, schedule an optional 20-minute “upgrade” session for basing or highlights.
Why Short Painting Sessions Work Better for ADHD
Long hobby blocks create pressure and fatigue. ADHD thrives on novelty and short feedback loops—so short sessions win.
Instead of sitting for hours and burning out, ten focused minutes deliver a dopamine payoff without the crash. Each finished surface is a victory—and victory builds confidence.
Tomorrow, try the same 10 minutes and notice what changes.
Printable ADHD Painting Checklist
Conclusion
The inability to follow-through and focus on a miniature painting project feels like a common issue. ADHD or not, its something I hear in my conversations. There are actual benefits to being wired with inattentiveness (eg, ADHD), but it also comes with challenges.
Want to understand more about ADHD beyond creative routines and focus hacks? See the National Institute of Mental Health’s overview of ADHD for an explanation of symptoms, causes, and evidence-based treatments.
I hope this gave you a bit of insight, maybe a few ideas to keep your hands moving when your mind wants to wander.
Enjoying this article? Share your experience in the comments below. What helped your focus today, or what blocked it? Still learning myself.
Enjoying Your Visit? Join Tangible Day
Free newsletter with monthly updates (no spam)
Tangible Day on YouTube (Miniatures and More!)
