Unlocking Motivation: A Guide for Adults with ADHD

It's my belief that motivation, as many understand it, doesn't truly exist. The concept of finding motivation to do something is flawed. So, how do you build motivation with ADHD? Read on.

These ideas simply don’t align with the neuroscience of human behavior. Being motivated is a neurological state. Whether you are in this state isn't determined solely by your desire for or the value you place on the task at hand. Instead, it's the specific neurochemical cocktail your brain is currently operating on that dictates whether you can move toward a goal.

We should think of this state we call motivation as something independent. Frankly, it's something we will never fully control in the way we hope. Some days, you might find yourself motivated to tackle the most tedious work. On others, you can't even bring yourself to pursue your favorite hobby. Trying to force motivation to appear in the moment is an exercise in futility. I believe it leads to chronic fatigue, stress, and burnout.

Once you understand how to influence your neurochemistry, you can be freed from the guilt and frustration that comes with struggling with motivation. You'll also be better prepared to set yourself up for success.

The Laws of Motivation: Aligning with Your Brain

These are my "laws of motivation." Here's how to work with them rather than against them. Understanding these laws will help you build a life where you struggle less and achieve more.

First Law of Motivation

"Your body will prioritize relieving discomfort above all else."

This includes stress, anxiety, or pain. If your body or mind requires attention, you will find it difficult to be in a state of motivation. Instead, you may find yourself in a state of repair or even survival (fight or flight).

To align with the first law: Be kind to your body; take care of it. Proper sleep, nutrition, and regular exercise will get you most of the way there. However, you also need to avoid unhealthy habits that undermine these things.

Second Law of Motivation

"Desire or willpower alone does not guarantee motivation."

One mistake I made for much of my life was confusing my desire to achieve with the motivation to do so. I thought if I truly wanted something, I would be motivated to pursue it. This consistently led to disappointment when I couldn't achieve what I set out to do.

To align with the second law: Recognize that there's more to performance than simply wanting it. You need to plan and prepare to perform. When we have ADHD, this is even more critical. Our brains aren't naturally wired to be called to action for many things we need or want in the long term. We succumb to impulsive decisions, distractions, and a lack of focus too easily. We need to approach our days with a plan.

Third Law of Motivation

"The cognitive 'energy' required to perform is neither constant nor equal."

There's a common misconception that the cognitive or emotional energy needed to complete one task should be the same as for a similar task. However, it's not the task itself that demands cognitive energy; it's the readiness of our brain to perform. When our brain isn't in a regulated or motivated state, we rely on willpower to provide the initial push. This is where we expend our cognitive energy.

In the ADHD brain, our baseline is often a state of under-stimulation and dysregulation. We frequently rely on willpower to perform, making our lives feel "harder" than those of neurotypical individuals. Our reservoirs of cognitive or emotional energy are likely similar to our neurotypical peers, but each task we undertake comes at a greater cost, leading to faster fatigue.

To align yourself with the third law: Conserve your cognitive and emotional energy whenever possible. Take time to plan and prepare when you are most regulated. If you feel relaxed at the end of the day, review your calendar. Plan how you will spend your time tomorrow. As the stress of the day builds, deciding how to move forward will come at a much greater cost.

Fourth Law of Motivation

"Performance under urgency is more costly than performance on our own terms."

It's well-known that the ADHD brain often responds well to urgency. However, we shouldn't rely on this as a regular strategy for performance. This invites stress and dysregulation and should be a last resort.

To align yourself with the Fourth Law: Avoid becoming accustomed to relying on urgency to perform. While you may perform well under pressure, functioning in these conditions is costly. You'll miss out on the benefits of training your brain to perform under typical conditions. If you follow the first three laws, this should become easier. Work to develop strategies to act before urgency sets in. These strategies will eventually become habits, shifting your core beliefs about yourself to be more positive and aligned with your potential.

Building a Supportive Environment

Creating a supportive environment can significantly impact your motivation. Surround yourself with positive influences. This includes people who understand your challenges and encourage you.

Declutter Your Space: A tidy workspace can help reduce distractions. When your environment is organized, it’s easier to focus on the task at hand.

Set Up Routines: Establishing routines can provide structure. This can help you navigate your day with more ease.

Use Visual Reminders: Visual cues can be powerful. They can serve as reminders of your goals and tasks. Consider using sticky notes or digital reminders to keep you on track.

The Role of Virtual Occupational Therapy

If you're struggling with motivation, consider exploring virtual occupational therapy. This approach can provide tailored strategies to help you navigate daily challenges. It empowers you to build better habits and routines.

With the right support, you can unlock your full potential. Virtual occupational therapy offers flexibility and accessibility, making it easier to fit into your life.

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