Need Motivation?
Get Inspired and Go!
People with ADHD often struggle more with motivation compared to neurotypical individuals because of the way ADHD affects the brain, particularly areas responsible for focus, planning, and self-regulation.
Some common reasons it can be more difficult with ADHD:
Executive Function Challenges: ADHD impacts executive functioning, which is the part of the brain that helps with planning, organizing, and completing tasks. This makes it difficult to break tasks into steps, manage time effectively, and follow through on long-term goals.
Dopamine Deficiency: The ADHD brain has lower levels of dopamine, a neurotransmitter that plays a key role in motivation and reward. This makes it harder for people with ADHD to feel the natural reward or satisfaction that neurotypical people often get from completing tasks.
Time Blindness: Many people with ADHD experience something called “time blindness,” where it’s hard to gauge how long something will take or when something needs to be done. This can lead to putting off tasks until the last minute, making it harder to stay motivated.
Difficulty Prioritizing: It can be hard to figure out which tasks are most important, especially for people with ADHD. Everything can feel equally urgent or overwhelming, which leads to procrastination or focusing on less important tasks.
Emotional Dysregulation: People with ADHD often have stronger emotional reactions, which can lead to feelings of frustration, anxiety, or boredom when starting a task. These emotions can block motivation, making it hard to even begin working.
Instant Gratification: The ADHD brain craves immediate rewards, so tasks that don’t offer quick payoffs can feel boring or unappealing. This makes it difficult to stay engaged with long-term projects or goals.
Understanding these differences can help you be more compassionate with your child when they struggle to do tasks — or yourself when getting stuff done feels impossible. The key is learning strategies that work for your unique brain, so you can overcome these challenges and stay on track!
Tips that may help teens overcome the challenges:
Break It Down: Big tasks can feel overwhelming. Break them into smaller, manageable steps. For example, if you need to write a paper, start with brainstorming ideas, then outline, then write one paragraph at a time. Celebrate each step completion for a dopamine boost!
Set Short-Term Deadlines: Time blindness makes things seem to be either now or not now. Projects with far away deadlines can be hard to focus on now, so set short-term deadlines of smaller tasks that can help get things started. This helps to get the overall project done on time. Again, reward yourself when you hit these smaller milestones for that dopamine boost!
Create a Fun Environment: Make tasks more enjoyable by adding something you like—listen to music, use colorful supplies, or turn the task into a game.
Competition: Competition increases motivation for many with ADHD. You can compete against friends or yourself - whatever fits the situation and motivates you!
Use Visual Reminders: Sticky notes, charts, or reminders on your phone can help keep important tasks in sight. Seeing your goals regularly can boost your motivation.
Stay Accountable: Tell a friend or family member about your goals. When someone else knows what you’re trying to accomplish, it can push you to get things done.
Limit Distractions: ADHD can make it easy to get distracted. Find a quiet space, use noise-canceling headphones, or try apps that block distracting websites to help you stay focused. Turn off notifications so you’re not brought out of the zone in the middle of your work session.
Use the Timer Method: Set a timer for short work sessions. When the timer goes off, take a short break. This can make starting a task less daunting and build momentum. Visual timers are especially helpful, since the understanding of time is hard for many with ADHD.
Visualize Success: Picture yourself completing the task and how good it will feel once it's done. This can give you the extra push to start. Don’t knock this until you try it!
Find Your Motivation Style: Some people are motivated by rewards, while others respond better to deadlines or pressure from others. Figure out what works for you.
By using these strategies, you can harness your ADHD superpowers and find the motivation to get things done—one step at a time!
Need more?
If your teen needs help getting motivated, check out “Get Inspired and Go!” from the Director’s Cut series of workshops. In this workshop we learn about motivational struggles and work through what to do when it’s tough to get stuff done.
In this series of workshops teens become the "director" of their biggest production yet — LIFE. There are 10 theater-themed workshops for teens to learn about ADHD, Executive Functioning, and Emotional Regulation. Teens without any theater interest or experience are welcome - the theme is only used to help teens practice skills. They can take one or all of the courses - whatever fits their needs and suits their schedule!
Get Inspired and Go! is the workshop that will help teens find motivational techniques that work for them. The course is 90 minutes online with other teens. After the class, participants use worksheets to work independently. Each week for a month parents and teens will get motivational emails. For a year following the course, they can ask questions, offer support, and share wins in a private online discussion group.
Fall 2024 “Get Inspired and Go!” workshop: Sunday October 20, 11 am PT/ 12 pm MT / 1pm CT / 2pm ET. Learn more about this and other workshops from the button below!