How to Boost Motivation When You Have ADHD

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Do you have a tough time getting unstructured projects at work or school completed on time? Many people with ADHD can manage smaller tasks that are concrete and uncomplicated. But, when faced with multiple steps or unclear directions, they aren’t sure how to organize things and where to get started. Many of my clients tell me that they feel like ‘professional procrastinators.’ Some folks may pull all-nighters, turning in work bleary-eyed and exhausted in the morning. Others begin something easily only to feel overwhelmed midway through and quit. These patterns create cycles of stress, disappointment and self-criticism that can be defeating and demoralizing.

Overwhelm comes from consistently inconsistent motivation

Living with ADHD means living with consistently inconsistent motivation. In fact, one study found a correlation between inattentive ADHD and procrastination. Another study found that the more substantial the symptoms of ADHD are for somebody, the higher the likelihood there is of experiencing procrastination along with anxiety and depression. When people have ADHD, naturally lower amounts of dopamine and norepinephrine in the brain also contribute to inconsistent attention patterns. These typically result in procrastination, overwhelm freeze and task paralysis.

It’s tough for anybody to work up excitement to do an unappealing task. But, with ADHD and the ‘Now/Not now’ brain, it can be even tougher. If somebody with ADHD is interested in a topic, an activity or conversation, they are all in. If not, it’s much harder to work up any enthusiasm. There are two types of motivation: extrinsic and intrinsic. Extrinsic (also known as external) motivation refers to doing something to obtain an outside reward. You renew your license so you can drive: the privilege of driving is your reward. Intrinsic (also known as internal) motivation refers to goals that we set for ourselves. You want to write a good report for your team at work because you feel satisfied and responsible afterward.

Beat the confusion of ambiguous tasks

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Unstructured projects—whether they are for work, home or school—can paralyze people of all ages with ADHD. A lack of clarity about what you are supposed to do, how to proceed and where to begin can thwart the best of intentions. Plus, the ambiguity of a task makes organizing materials, planning for time and prioritizing what matters most seem impossible: it’s all just one big shapeless blob. When the pressure of a deadline or the threat of something bad happening creates a crisis mode in your brain and body, you will rush madly to complete something, buoyed by elevated levels of adrenaline and cortisol. Then, depleted and exhausted afterward, people vow to do things differently next time, only to repeat the cycle again.

Improving motivation starts by finding a reason to do something and then clarifying what needs to get done by chopping the blob into smaller parts. Interest fosters motivation, so what can possibly engage you in this task? It might not be the inherent pleasure in completing it and that’s fine. How can you link doing parts of this project to something that matters to you? How can you set up small, earned rewards along the way? What are the components of this task?

Reframe your view of the task

The greatest barrier to initiation is your perception of the task. You may understand the need to do something but lack the interest, skill or focus to do it. Make tasks small enough that beginning them is within your reach. For example, instead of worrying about the entire research project, make it a goal to just work on the intro or hypothesis. Consider how long you can concentrate and for how long: then create work periods based on that information. Build in short and longer breaks, using timers and notes to get you back to what you were doing.

You also don’t have to work alone. Ask a friend or colleague to be a Zoom buddy, body double or accountability partner. These will help you get moving on the task at hand. You don't have to do everything on your own, especially the hard stuff.

Clarify and chunk your tasks

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The size of the task affects initiation, a critical element of motivation. If a task seems insurmountable, it’s much more difficult to start it. This is especially true for neurodivergent thinkers. So, break things down into chunks and start small. If you still can’t begin, then the task is still too big. Make it smaller.

One of the challenges of unstructured tasks is the lack of clarity about what they actually entail. Beginning with a brain dump will help you meet this challenge. Once you have everything in a list, you can actually see what’s necessary to do. Then it is possible to arrange items that relate to each other and clarify your goals. This creates a map for you of the general territory of the project. Check in with your boss, a colleague or a professor to make sure you’ve understood and laid an effective foundation.

Next, find something in this list that interests you. Then, armed with one of your goals, decide how long you want to work on it and what your incentive will be. For example, you may like to concentrate for 45 minutes and then want to take a short break and grab a cup of coffee. Leave yourself a note about what you were doing so you can return right to it.

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Track your focus

In addition to initiation, focus is another important element of motivation. People with ADHD and chronic difficulties with inattention have some areas where they can pay attention with no problem. They lack attention for uninteresting tasks.

Focus is a dynamic process of what is critical to notice or do. It is the spotlight of your attention. You can improve focus by noticing where it is and where it’s not. If you have a tendency to drift off while working or studying, create a plan for recovering focus when you catch your attention shifting away from the task at hand. It’s often helpful to create a workspace for yourself that lacks distractions, like a quiet room without a TV or other digital temptations. Make it a habit to leave your phone and other devices out of arm’s reach to give yourself the best chance to stay focused on your work.

Growth mindsets nurture motivation

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It may take some trial and error to come up with an approach that works well for you. Notice what helps you start and stay engaged. Do more of what works and be kind to yourself if you have to regroup. A growth mindset means trying, evaluating and pivoting without shame or judgment. Start small and pay attention to your successes!