I have ADHD. Which means my brain thinks every new idea is the idea. The one that’s going to change everything. So I start… a lot of projects.

And then? I move on to something else.

If you’ve ever wondered why people with ADHD often start but don’t finish projects, I want you to know: it’s not laziness. It’s not a lack of ambition. It’s not because we “don’t care.” It’s because the ADHD brain is wired differently. And for those of us living with it, it’s often frustrating, confusing, and—if we’re being honest—embarrassing.

So let’s talk about it.

The Dopamine Rollercoaster

Here’s the thing: people with ADHD often struggle with low dopamine levels. Dopamine is the brain chemical that helps with motivation and reward. When we start something new, our brains get a nice hit of dopamine. It feels exciting. We’re engaged. We’re focused. (At least for a bit.)

But that dopamine hit fades. And when it does? So does our focus. Our motivation. Our interest.

Suddenly, the project that lit us up feels like a chore. And our brains start craving something new to chase that dopamine again. This isn’t about being flaky—it’s biology.

According to the Edge Foundation, novelty-seeking behavior in people with ADHD is directly tied to how our brains release and regulate dopamine. That pull to move on to a new idea? That’s chemistry talking.

Person using a digital project management board on a phone and tablet, with tasks organized into "To Do," "In Progress," "Testing," and "Done" columns—illustrating productivity tools that support people with ADHD in managing unfinished projects and executive function challenges.

Executive Dysfunction Is Real

Beyond dopamine, there’s something called executive dysfunction. Basically, that’s when the brain has trouble with planning, prioritizing, and following through. These are the exact skills you need to finish a project—not just start it.

If a task requires steps, planning, or delayed gratification? My brain short-circuits.

And this shows up in every area of my life. I’m constantly juggling projects: directing a musical, creating content for The Vibe With Ky, working with clients in the marketing world, updating my website, fixing something in my house… You get the idea.

Sometimes I genuinely forget a project exists. Not because it wasn’t important. But because it got buried in the mental clutter and moved out of sight. That’s a real thing called working memory issues, and for people with ADHD, it can derail our best intentions.

Time Blindness & The 90% Wall

Another issue? Time blindness. This one hits hard.

Time blindness means I struggle to gauge how long something will take or how much time has passed. I might think a project will take 15 minutes… and three hours later, I’m spiraling.

It also means I often hit what I call the 90% wall. I get a project almost done. But the last 10%—the boring admin stuff, the organizing, the polish—feels impossible. That final push gets swallowed up by my brain’s craving for something more stimulating.

As Medical News Today explains, time blindness isn’t about being irresponsible. It’s a neurological difference. And understanding that has helped me let go of a lot of shame.

Shame, Guilt & Letting Yourself Off the Hook

Let’s talk about the emotional side of this. Because this part doesn’t get enough attention.

When you’re constantly abandoning projects, it’s easy to start believing something’s wrong with you. That you’re lazy. Or unreliable. Or not capable of following through.

But the truth is, you are. We are. We just need to work with our brains—not against them.

There’s a difference between accountability and shame. Shame shuts us down. Accountability gives us tools. And for me, one of those tools has been learning how to break projects down into smaller, visible steps. It’s something I talk about a lot in my guidebook, Navigating ADHD for Adults, which I created specifically for people like us—people who are trying their best to juggle life with ADHD.

Handwritten to-do list on yellow notepad with red checkmarks, showing everyday tasks like “groceries,” “tax form,” and “call babysitter”—illustrating how visual tools and lists help people with ADHD manage executive dysfunction and finish projects.

What Helps Me Actually Finish Things

Here’s what I’ve learned (through a lot of trial and error):

  • Externalize everything. I write things down. I use whiteboards, sticky notes, and digital reminders like my life depends on it.
  • Create micro-deadlines. Big, vague goals don’t work for me. “Finish the project by Friday” becomes “Write 300 words by 10 a.m.”
  • Find micro-interests. If I can’t stay motivated by the big picture, I zoom in. What part of the task is interesting? A color palette? A new tool? I chase that spark.
  • Outsource when I can. If someone else can do the final 10%, I let them.
  • Let go when needed. Not every project needs to be finished. Some can be handed off, paused, or shelved for later. That doesn’t make me a failure.

These are all tips I’ve built into my own systems over time. I’m still figuring it out. But I’m getting better at giving myself grace.

You’re Not Alone In This

If you’ve got a trail of half-started projects behind you, I see you. That doesn’t make you unreliable. It makes you human—and neurodivergent.

Understanding why this happens is the first step. The next step? Being kind to yourself while figuring out what systems actually help you. And if you want a place to start, my Navigating ADHD for Adults guidebook is full of tips I use every single day.

Let’s stop calling ourselves failures for having brains that work differently.

Instead, let’s find ways to make those brains work for us.

Notebook with handwritten to-do list next to a laptop and coffee cup, representing how people with ADHD use visual tools and simple task lists to manage executive dysfunction and stay focused on unfinished projects.

Recap

People with ADHD often start projects but don’t finish them—and there are real neurological reasons why. It’s not laziness. It’s about dopamine, executive function, and emotional overwhelm.

5 Key Takeaways:

  1. ADHD brains crave novelty, which can lead to project abandonment.
  2. Executive dysfunction makes planning and follow-through harder.
  3. Time blindness skews our ability to estimate task duration.
  4. Shame and guilt often follow unfinished projects—but they’re not helpful.
  5. Systems like micro-deadlines and visual tools can help keep projects on track.

FAQ

Q: Is abandoning projects a symptom of ADHD or just bad habits?
A: It’s more than habit—it’s how the ADHD brain is wired. That said, strategies can help. This isn’t about willpower.

Q: How can I tell which projects are worth finishing?
A: Ask: Does it still matter to me? Is it tied to a goal or just dopamine? Some things can be let go without guilt.

Q: Why do I forget about things I was so excited about?
A: Working memory is often impaired in ADHD. Out of sight = out of mind. External reminders help.

Q: What if I need help staying on task?
A: Accountability buddies, timers, and breaking things down into tiny steps help me. It’s about working with your brain, not against it.

Much love. Good vibes. – Ky