ADHD and Motivation: Suggestions for Gaining Traction
By Grace Friedman, ADHD Coach
Spring is almost here!
In these late stages of winter, with the joys of springtime just out of reach, motivation to get our work or school tasks done can ebb and flow. For all of us, ADHD or not, some days or weeks can seem easier than others; some days we feel energized and driven to tackle our to-dos, and some days we feel low energy, unfocused, or more tired than normal. For myself as a Washington local, when the sun comes out and we start to smell the sweet scent of spring, staying motivated and concentrating on work can seem like such a drag.
For us with ADHD, our attention and determination to complete our responsibilities can feel like a light switch: on or off. A lot of our motivation comes from our reduced level of dopamine which is our neurotransmitter that plays an important role in what gives us pleasure and motivation. Dopamine is also involved in concentration, mood, learning, and memory.
When we’re super focused on an activity that we’re engaged and interested in, it can seem like no big deal to get it done. Think of a cool project or game that you want to spend your time on—you might not have an issue with starting and completing it. In these situations when we actually like our activity, we’re getting a big natural hit of dopamine which feels great and rewarding! We’re more likely to repeatedly engage in this activty because it was reinforced by good feelings! On the other hand, if we have to read a chapter of a book and write a response for English class, or start a new work project which we know requires concentration and brain power, we notice less of that natural dopamine reward, making it even more challenging for us to make traction. Hence, the “on” or “off” switch.
We all have responsibilities and deadlines. The fact of the matter is when we have other exciting things we could be doing or other thoughts pulling our concentration away from the task at hand, motivation can go down the drain.
So, how can we motivate ourselves to get out of our rut and gain some traction? The good news is that developing a process, completing tasks, and checking an item off of our to-do list also feels good!
Here are some suggestions that have been helpful to get back into the swing of things:
Move your body before you start your task to tap into any extra energy.
Create a list of what you need to get done on a scale from easiest to most challenging.
Break your tasks into small, more manageable chunks. Focus on one step at a time.
Plan a small treat, reward, or break after your work day + Use a “When-Then”
a. ‘When I get my reading responses done, then I can take a break, get a snack, etc.’
Create structure and routine. Find a time of day that you feel the most focused to start your task.
My motivation and concentration ebbs and flows, on and off. I have to work on these areas in my life and weave in strategies that will help me stay focused and on track.
I work with kids, teens, and adults with ADHD whose motivation and concentration ebb and flow too. People with ADHD benefit from learning how to create a steady rhythm in which getting tasks done seems more manageable and less scary.
At the Hallowell Todaro Center, we offer a wide range of services and resources that help people with ADHD learn new skills, tips and strategies for gaining traction. For middle schoolers in Seattle, I invite you to check out my Winning with ADHD in-person workshop coming up this April 2024. Hope to see you there!
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