It’s hard to focus on one thing at a time with ADHD. You get easily distracted by other things, leaving the original task unfinished. This happens to me all the time. It can come across as lazy, unmotivated, or procrastination, but our brains just work differently. I’ve learned some holistic tips to stay focused at home, but ADHD motivation is something I have to work on consciously.

If you or someone you love has ADHD, the motivation strategies in this blog can help you in all areas of life: school, personal, professional, and business. 

The Science Behind ADHD and Motivation

ADHD is a neurodevelopmental condition that affects how the brain processes attention, focus, and impulse control. People with ADHD typically have lower dopamine levels or a reduced ability to regulate dopamine. Lower dopamine levels mean starting or completing tasks and maintaining focus and motivation over time is difficult. New and exciting tasks naturally release dopamine, which explains why people with ADHD tend to hop to new tasks without finishing the first one. 

Traditional motivation strategies often don’t work for people with ADHD. These methods rely heavily on consistent dopamine levels, executive functioning, and the ability to delay gratification, all of which are impacted by ADHD. 

ADHD motivation is closely tied to how our brains process rewards, emotions, and effort. Recognizing the difference in brain function helps you find effective strategies that cater to ADHD-specific needs (more on that in a minute!) By implementing these strategies, you can reach your highest potential and sustain motivation more effectively.

Common Barriers to ADHD Motivation

People with ADHD want to get things done, but sometimes, we just can’t get ourselves to do it. There are a lot of barriers that come up with what motivates people with ADHD.

• Procrastination due to overwhelm: Known as task paralysis, people with ADHD can become overwhelmed by the number of tasks on their plate and not do any of them. 
• Difficulty with task initiation: Sometimes, it’s hard to just get started because we don’t know where to start with everything we have to do.
• Low self-esteem stemming from past failures: This is why self-confidence and learning from our mistakes are so important. 
• Lack of deadlines: When there isn’t a deadline for a task, we tend to procrastinate and push it off. 

Motivation for people with ADHD isn’t a knock on their character. It’s how their brains are wired. Traditional motivation methods don’t work, so you have to find other strategies that work well.

Strategies to Enhance Motivation in People with ADHD

These strategies have helped me improve my focus and motivation as someone with ADHD. Although I’ve had ADHD my whole life, I didn’t get diagnosed until college. I’m sure these strategies would have helped me as a child!

Harnessing Interest

There will always be times when we have to do things we don’t want to do. However, people with ADHD need to have some sort of interest in the task to get it done. Whether there’s a reward for finishing, a way to make it fun, or it’s aligned with personal interests and goals, something needs to make the task interesting. For example, to get your child with ADHD to do chores, let them pick what they want to accomplish.

Deadlines, Planning, and Goal Setting

Deadlines work very well for people with ADHD. When there’s a deadline and a realistic goal associated with a task, we are much more likely to get it done. If I know I need to record five podcast episodes by the end of the week, I can adjust my routine to accommodate. Planning for tasks and time blocking helps me ensure they are done on time. 

Break Down Tasks

Big tasks can be overwhelming. Instead, break them down into smaller, actionable steps. Use checklists and planners to ensure the big project is completed on time.

Leveraging External Accountability

Accountability is huge for ADHD motivation. We want to please others and feel proud of the work we do. There are many ways to find support for your goals:

• Family
• Friends
• Accountability buddy
• Coach
• ADHD support groups or communities

Building a Reward System

Who doesn’t love a good reward? Incorporate immediate, meaningful rewards for completed tasks, big and small! This is one of the reasons why I love baking sourdough bread so much – I put in the work to make it and then get the reward of freshly baked bread. I try not to eat carbs too often, but when I make sourdough bread, I have little guilt because I have to work hard to make it and then eat it. 

Another reward is working out. I love working out simply for how it makes me feel, but I also like rewarding myself when I hit big wellness milestones. For example, reaching a certain number of workout classes—once I do that, I may buy myself a new workout outfit. 

Or, let’s say I was able to declutter a few items from my home by selling them. I could then use the money to pamper myself with a haircut. Or maybe I finished a really hard task—I’ll treat myself to a Starbucks. It’s always good to treat yourself after accomplishing something!

Proving to Yourself You Can Do it

Setbacks and failures are learning opportunities. Turning a failure into a win is so motivating, but it takes self-compassion and discipline to continue forward after a failure. Self-forgiveness is huge, and if you’re parenting a child with ADHD, practice patience and forgiveness as your child learns from their mistakes. It motivates me when I can prove to myself that I can do something when I’ve constantly struggled with it. I also love to prove people wrong who don’t believe I can do something! It gives me a lot of satisfaction that I completed it by myself.

Living with ADHD

I’ve had ADHD my whole life, and I’ve learned how to manage it effectively without medication. The ADHD motivation strategies I mentioned here have greatly helped my focus and motivation. I hope they help you or your loved one, too! If you have any questions about the topics in this article or ADHD in general, connect with me on Instagram and listen to my podcast, where I share more helpful tips.