Instead of forcing yourself to work the way a neurotypical brain might, try leveraging ADHD-specific motivation triggers:
1. Create Urgency
People with ADHD often work best under pressure. If the deadline is far away, the task doesn’t feel real. But as the deadline looms, motivation kicks in.
How to Use This:
Set up artificial deadlines and use a timer (like the Pomodoro Technique—25 minutes of work, 5-minute break).
Work in short bursts to create a sense of urgency without last-minute panic.
Use external accountability, like a coach or an accountability partner, to create pressure before it’s too late.
2. Make It Interesting
ADHD brains thrive on interest-driven motivation. If something is boring, it’s incredibly hard to start. If it’s exciting or novel, you can hyperfocus for hours.
How to Use This:
Turn tasks into a game (e.g., race against the clock or set small challenges).
Attach rewards to completion—watch a show, get a snack, or listen to a favorite song.
Pair a boring task with something enjoyable (e.g., listen to a podcast while cleaning or organizing ).
3. Add Novelty
New and exciting things stimulate dopamine production, making motivation easier. If a task feels stale, your brain resists it.
How to Use This:
Change your work environment—try a coffee shop, library, or even a different room.
Use new tools or techniques (try a different study method, planner, or app).
Approach the task differently—write standing up, use voice-to-text, or break it into unusual steps.
4. Use a “Body Double”
A body double is someone who works alongside you, either in person or virtually. Just having another person around can make tasks easier to start and complete.
How to Use This:
Study, work, or clean with a friend on a video call.
Join a virtual coworking session or use YouTube “study with me” videos.
Hire a coach or accountability partner to keep you on track.
The Bottom Line:
But by understanding your brain’s unique wiring, you can create systems that make starting and finishing tasks much easier.
Try experimenting with these motivation hacks and see which ones work best for you! Need more support? Working with an ADHD coach can help you build personalized strategies that fit your life and strengths.
Comments