The Benefits of Reading Fiction for Adults with ADHD (+ My Favourite ADHD & Fiction Book Picks)

jo23393
Sep 3, 2025
3 min read

Read a Book Day takes place on 6th September 2025, and I’ve been thinking about what reading means to me — and whether it may benefit adults with ADHD. If you read until the end, I’ve added a list of books that you might find useful for learning about adult ADHD, along with some of my favourite fiction books that I’ve read or listened to this year.

Why Reading Fiction Benefits Adults with ADHD

I’ve always been a big reader since childhood. Starting with Enid Blyton, I was enchanted by The Magic Faraway Tree, captivated by the Mallory Towers series, and excited by the Famous Five books. In my early teens, I devoured Agatha Christie’s Poirot books borrowed from the library. I still enjoy a good “who done it” — I even managed to spoil The Mousetrap for my husband once by telling him who did it during the interval! (No spoilers today!)

How Audiobooks Can Boost Focus and Motivation

As an adult, I usually have a few books on the go — a good old-fashioned book, maybe something on my Kindle, and often an audiobook. Listening to audiobooks while doing jobs around the house can make boring, repetitive tasks more enjoyable. Studies show audiobooks can help sustain attention and increase dopamine in ADHD brains, making those dull tasks less of a grind.

The Emotional Power of Fiction for ADHD Minds

Although I read non-fiction too, I particularly love fiction because it has the power to transport you to different places and times — pure escapism. I can get so invested in the characters and stories that I’ll switch off to those around me. Good writers make you love characters so much that reading can be an emotional rollercoaster — yes, that was me on a packed London commuter train sobbing while reading Captain Corelli’s Mandolin. If it’s a series, the characters often feel like old friends, and I feel bereft when the last book ends. (Is anyone else waiting for the next Cormoran Strike or Outlander book?)

Reading as a Self-Care Routine for ADHD

Reading has always been something I enjoy, but I now see it as an important part of my self-care routine. I haven’t been formally diagnosed with ADHD, but I exhibit many traits, which have become more noticeable as I’ve got older. Training to become a counsellor has helped me understand myself better and the importance of self-care. One personal struggle is that my brain often won’t switch off at night, even when I’m exhausted. Thoughts jump from one thing to another, and I envy people who can fall asleep instantly.

Fiction Before Bed: Calming an Overactive Mind

For me, making reading fiction the last thing I do before bed is part of my routine. When we read, we slow down, paying attention to each word, and immerse ourselves in the story. Research shows that reading fiction before bed can calm an overactive mind, reduce stress, and improve sleep — something ADHD brains often struggle with.

Immersing myself in characters and stories also provides a gentle way to practice emotional regulation and empathy. Literary fiction strengthens the ability to understand other people’s emotions — a skill that can help adults with ADHD navigate social situations more smoothly.

Even just following a story can strengthen focus and organisation skills. Structured reading engages executive function, giving ADHD brains a gentle workout. And don’t forget the stress relief: six minutes of reading can lower tension by up to 68%. It’s like a mini meditation with a plot twist!

The Takeaway: Reading Fiction for Focus, Relaxation, and Fun

In short: reading fiction isn’t just a pastime. For adults with ADHD, it can:

Boost focus
Calm the mind
Improve emotional regulation
Provide stress relief

All while giving your brain a healthy dopamine hit. So, this Read a Book Day, pick up a story and let it work its quiet magic.

If you’d like a little extra support with ADHD, focus, or stress, I’d love to help. Book a counselling session today, and we can create personalised strategies to strengthen your self-care routine and make daily life more manageable.

joanne@joanneosheacounselling.co.uk or telephone 07551 195435.

In person sessions near Sevenoaks, Kent.

Online or telephone sessions are also available.