Ever wish there was a Leprechaun who could sprinkle fairy dust over your brain to help you get started? How many times have I heard clients say, “I just have no motivation!” What if I were to tell you that it isn’t luck! You can harness motivation in a way that works for you!
Why is Motivation Hard for People With ADHD?
People with ADHD struggle with low motivation for ordinary tasks, while we can focus like nobody else in an area of strength or interest. Those around us can’t figure why we can engage so easily in one area, while dropping the ball in another.
According to research, ADHD is not a lack of willpower, even though it might look that way. ADHD and executive skills expert Thomas Brown, Phd. attributes this to two areas of brain function, the unconscious emotions that impact motivation, as well working memory that allows us to prioritize tasks.
Both positive and negative emotions influence areas of executive functioning, such as getting started, sustaining attentions, shifting focus, organizing and prioritizing.
In addition, people with ADHD tend to have less of the neurotransmitter dopamine that has trouble traveling between neurons or brain cells. Dopamine is know as the “feel good” chemical, or the chemical of motivation. When dopamine is low it impacts executive skill areas. This is why we have much trouble getting started.
What helps?
Treat it. Medication can go a long way in getting your brain online. Remember to take your meds or a bumper dose before you start a difficult task.
Move it. Exercise tremendously effects brain function. We know that twenty minutes of an aerobic activity equals an hour and a half of a stimulant medication, so says John Ratey, M.D.
Start it. The best way to create motivation is to start, says ADHD coach Marla Cummins. She recommends a warm up routine. Get into action with easy tasks that include movement.
Cushion it. It is often said that people with ADHD need a reward at both ends of a boring or difficult task. It might be getting started by doing something you like to do, but something that you can stop when you need to. After the dull or hard to do task, plan a reward. One client I met started with a creative activity like crocheting, did homework next and followed up with social media time with friends.
Create a deadline. Set a timer followed by a reward. It not only creates a sense of urgency, but you see that your task has a beginning and an end.
Ride the Wave. After doing something you love to do, take that energy and let it carry over to the task you are avoiding.
Buddy it. A body double can get and keep us on task, acting like a second brain.
Touch the task that is daunting before you actually plan to do it. For example, if you need to fill out a form, lay it out in front of you so you can see it. This helps to combat anxiety around the task and the “out of sight, out of mind” mentality.
Take a bite out of the task the day before. That way, when the time for the task comes you only have to do it, as opposed to also having to figure out what you need, going out to buy it, etc. The task plus the preliminary steps at the same time can be overwhelming. When we are overwhelmed, we tend to throw in the towel and do nothing.
Assign a time to the task, write it down, and know exactly what you will do in that timeframe. Writing down the task impacts memory. Mentally rehearse or review your task before you actually do it. If you are running errands for example, picture yourself moving through the day.
Ask the question, “What is today’s priority?” Not every task is equally important.
Identify barriers. When you find yourself stuck, the first question it, “what is getting in the way?” The second important question is, “who can help?”
Delegate, Simplify, Eliminate. This equals less overwhelm. These three powerful words can solve almost any problem.
Change how you speak about the task at hand. Psychotherapist and author of the book, Survival Tips for Women with ADHD, Teresa Matlen says to replace the phrase, “Don’t do it because you have to” with “ Do it because you can.” https://psychcentral.com/adhd/9-ways-for-adults-with-adhd-to-get-motivated
Break down your task with Mind Mapping. Mind mapping is a visual tool that supports executive skill areas such as initiating, planning, prioritizing, estimating time, sequencing and pacing.
Assign a time to the task and figure out beforehand exactly what you will do in that timeframe. Mentally rehearse or review your task before you do it. If you are running errands for example, you may actually picture yourself moving through your stops.
Do the most challenging task at your best time of day.
Sprint. Break the task down into small increments and only do it for a short time.
Create a task friendly environment. It might mean listening to music that is energizing, sitting on an exercise ball or going to a coffee shop to get the job done. Interest equals focus!
Sidestep perfectionism. A job that is adequate and completed beats a job that is half done or never started.
You don't have to rely on luck this St.Patrick’s Day! In fact, you can create a bit of your own. Tweak your motivation and reach your pot of gold… and that’s no blarney!
Ready to get support breaking down and accomplishing tasks? Schedule a free consultation with an ADHD coach!
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