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How to Boost Motivation When You Have ADHD

By Reviewed by Abigail Fagan,

2024-08-03

By Reviewed by Abigail Fagan,

2024-08-03

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08-04

For people (like me) who want the bullet points:- ADHD makes focus hard and motivation all-or-nothing, leading to procrastination, stress, overwhelm, etc.- Find motivation: if you don’t care about the task for its own sake, think of what doing it will do for you, or some kind of reward.- Break the tasks into pieces: Brain dump everything you need to do onto a list, and break that into steps. Find motivation for these pieces. If it’s still overwhelming, break the steps down too.- Reframe how you think about it: try just one piece, or how long you can focus, and just work for that long. Build in breaks, use a timer. If you take a break, write a note to remind you what you were doing.- Get someone to body double for you (work alongside you).- Note what distracts you, and distance yourself from those things (phone out of reach, TV in another room).- Keep a growth mindset: trial and error is part of the process and isn’t shameful.

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08-04

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