How Embroidery Helps Me Focus While Managing ADHD

For years, I navigated life without realising I had ADHD, unsure why my focus and energy felt so unpredictable. Now, I understand myself better and have found ways to manage it. One thing that has consistently helped me is embroidery. It’s a craft that’s stayed with me for over 10 years, even though I tend to hop from hobby to hobby, like many others with ADHD.

Embroidery offers just the right balance of focus, creativity, and mindfulness. Whether I’m stitching on long bus rides while travelling or simply taking a break at home, embroidery helps me feel calm and grounded.

Here’s why embroidery has been a lifeline for me, and why I think it’s such a great craft for anyone with ADHD.

1. Calming My Busy Mind

For me, embroidery is one of the only things that can really calm my mind when it’s racing. The repetitive motion of stitching brings a kind of rhythm and focus that helps me block out distractions. And when I pair it with listening to an audiobook, it’s like a little escape from the whirlwind of thoughts. I can sit down with my hoop and thread, plug in a good book, and suddenly everything feels just a little more manageable.

2. Crafting in Short Bursts

One of the challenges of ADHD is finding activities that don’t overwhelm me. Embroidery works for me because I can do it in short bursts. Some days, I’ll only stitch for 15 minutes; other times, I can sit for hours. The beauty of it is that there’s no pressure to finish quickly, and I can always pick it up again when I’m ready.

3. Engaging My Hands and Mind

There’s something about using my hands that helps me focus, and embroidery ticks that box. The simple, tactile act of pulling a needle through fabric keeps my hands busy, while my mind has just enough to focus on without feeling overstimulated. The physical engagement combined with the satisfaction of seeing a design come to life keeps me grounded, even on the most chaotic of days.

4. It Stuck When Other Hobbies Didn’t

In the 10+ years I’ve been doing embroidery, it’s one of the only creative outlets that has stuck with me. Like many people with ADHD, I go through cycles of enthusiasm for different hobbies, only to lose interest and move on to the next thing. But embroidery has stayed with me, and I think it’s because it’s both structured and creative at the same time. There’s something deeply satisfying about following a pattern, while still having the freedom to play with colours and textures. It’s the perfect balance for my ADHD brain, which craves both routine and spontaneity.

5. It’s Affordable and Portable

Since I’ve been travelling a lot recently, another thing I love about embroidery is that it’s easy to take with me. A small hoop, some thread, and fabric can fit into my bag without taking up much space. Plus, it’s inexpensive—once you have the basic supplies, you can keep stitching for ages without spending much more.

Whether I’m on a long bus ride or sitting in a hostel, I can always pull out my embroidery kit. And yes, my embroidery scissors have made it through airport security countless times, despite my constant worry they’ll be confiscated!

Why Not Try a Beginner’s Kit?

If you’re curious about giving embroidery a go, especially if you struggle with ADHD or focus, I can’t recommend it enough. Starting with a beginner’s embroidery kit is a great way to dive in without feeling overwhelmed. Kits usually come with everything you need—fabric, thread, needles, and instructions—so you can start stitching right away.

Embroidery has been a creative outlet that not only helps me focus but also brings me calm in the midst of life’s chaos. If you’re looking for something mindful, flexible, and portable, why not give it a try?