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Tips and Tricks to Motivate Yourself As An ADHDer

Updated: Dec 1, 2022



Motivation is the driving force behind an individual's decision-making and prioritization, providing the likelihood of completing tasks. It is a mental and physical struggle for just about anyone, and despite misinterpretations, lack of motivation does not correlate with laziness. Every single person has days where they simply do not feel like doing anything. Factors such as home & work stress and life stress in general, can all make motivation very challenging. In addition, research shows those with ADHD have lower levels of dopamine, a hormone related with pleasure, motivation, and reward. Therefore may view motivation differently. However, this does not mean that living with ADHD insinuates never meeting deadlines or completing tasks. So, what are some helpful insights and quick tips to address lack of motivation?


Setting smaller goals.

Large deadlines with large goals create a looming shadow that can overwhelm anyone, therefore making it very easy to quit before even beginning. Breaking down large tasks into smaller individual goals helps create an attainable result and prevent lack of motivation over long and boring tasks.


Create a to-do list.

Visual lists are a great way to stay organized and define a clear starting point. Beginning the task is already half the battle.


Create rewards.

As simple as giving yourself a little break or treat in between tasks can help increase motivation. If you’ve set goals, reward yourself by doing something you enjoy. This includes taking a walk, calling a friend, or having a snack. Treating yourself after completing a job well done increases motivation to complete tasks.


Visualize the result.

Imagining and projecting a clear goal makes the task less intimidating, boosting motivation for the job.


Create a plan.

While to-do lists and mental motivation are important, it creates a clear plan that will outline the task. It is equally important this helps break down the task into smaller goals and will create the mental pleasure of knowing it is more attainable if you can see it done step-by-step on paper.


Work on frustrating tasks for a shorter period of time.

This helps soothe the idea that you must get these tasks once and over. It is okay to take breaks in between harder tasks to help prevent burnout.


Normalizing discomfort.

One of the most important factors to consider is knowing that not every day will be great. There are days when you simply cannot get yourself motivated, but knowing that everyone shares similar feelings is essential. And it is okay to feel that way.


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