A common observation and question from clients during the pandemic is “Where has my motivation gone to?” This prompted a great conversation with a summer intern here at Coaching Cville. High school senior Lindsay Simpson is no stranger to managing her own motivation, so I invited her to blog for Coaching Cville about the strategies that she finds useful to “get things done.” I hope this post inspires you to uncover ways to move forward when you are feeling stuck.

STRUGGLING TO FIND MOTIVATION?

By Lindsay Simpson

Lack of motivation in those with ADHD is extremely common. Contrary to popular belief, it isn’t due to a lack of willpower. Wanting to motivate and actually feeling motivation are not always connected. In fact, the chemistry of the ADHD brain presents a chronic insufficiency of the neurotransmitter dopamine, which helps us all with the effective delivery of information between synapses and more readily find rewards in the actions we take. Those with ADHD also tend to have a relative weakness in working memory compared to their neurotypical peers. Emotions -- mostly unconscious -- further complicate the situation. When an ADHD brain doesn’t easily connect to the pleasure or a task, that can make motivation more difficult to cultivate.

What does this all mean?

It means that it’s much harder to complete any task that isn’t of strong interest to you. Thomas E. Brown, Ph.D., explains that heightened interest generates an instant release of dopamine in the brain, and this is sustained for as long as the interest persists. This leaves those of us with ADHD struggling to find a way to tackle the tasks that don’t interest us.

Here’s a list of ways I’ve found personally helpful to get motivated. 

1) Create a Warm-Up Routine

Famous athletes use these as pre-game rituals. Try creating your own to signal to your mind and body that it’s time to perform.

• Organize materials and set up your workspace

• Incorporate some physical movement before you begin your task

• Be consistent

2) Work at Peak Times

If you work best in the morning, take advantage of that time to be productive. Think about when your energy and focus is at its best and try to work within that window.

3) Make it Interesting

Find a non-traditional way to complete the task. Be creative. Consider playing “Beat the Clock” to reach a milestone by a predetermined time.

4) Reward Yourself

Celebrate small successes. Take several breaks to do something you enjoy, like call a friend or listen to music. Try to incorporate physical activity.

5) Designate an Accountability Buddy

Tell someone what you’re doing and check in with them at regular intervals to review your progress.

6) Avoid Distractions

If your phone distracts you, silence notifications and try making a time-lapse video of yourself completing the task. You’ll like what you see!

7) When All Else Fails, Just Do It!

Sometimes simply beginning the task provides the momentum to keep going. Commit to 5, 10, 15 minutes and see where that leads.

I hope that one of these motivation tips works well for you!