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 LEADERSHIP DEVELOPMENT CENTER

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Strategies for Finding Motivation When You Have ADHD

Understanding the ADHD Motivation Engine

Motivation often works differently in the ADHD brain compared to neurotypical brains. Many individuals with ADHD operate with what Dr. William Dodson calls an "interest-based nervous system." This means engagement and focus are primarily driven by genuine interest, novelty, challenge, urgency, or passion rather than by a task's perceived importance, potential long-term benefits, or external pressures from others. Tasks deemed dull or lacking immediate relevance can be incredibly difficult to initiate and sustain focus on, regardless of their objective importance.

Person smiling with abstract blue and yellow geometric background. Text: "Your Path, Navigating ADHD, Tip #7, Reward Systems."

There is a significant difference in the ADHD brain's dopamine pathways when compared to neurotypical individuals, which play a crucial role in reward, motivation, and attention regulation. Research suggests that key aspects of the dopamine reward system may be underactive in ADHD brains. Interactivity in the dopamine reward system can lead to difficulty deriving satisfaction from ordinary activities and a stronger craving for stimuli that provide a more significant or immediate dopamine release. This phenomenon sometimes conceptualized as Reward Deficiency Syndrome (RDS), means that brains with ADHD often require more substantial, immediate, or personally relevant incentives to get and stay motivated, especially for tasks that aren't intrinsically interesting. Stimulation-seeking behaviors can sometimes be understood as the brain's attempt to regulate itself and achieve an optimal level of arousal for optimal functioning.


Why Reward Systems Can Help

Well-designed reward systems can effectively bridge this motivational gap. By providing more immediate, tangible, and personally meaningful positive consequences for completing tasks (especially non-preferred ones), rewards can supply the dopamine boost and salient feedback that the ADHD brain responds well to. They essentially act as a form of behavioral activation, leveraging the brain's unique reward pathways to provide the external "pull" needed to overcome inertia and engage with necessary but less stimulating activities.


Creating an Effective Reward System for Adults

The key to an effective reward system lies in personalization and immediacy. What motivates one person might not motivate another, and delayed rewards quickly lose their impact on the ADHD brain.

  1. Identify Target Behaviors/Tasks: Be specific about the task or habit needing reinforcement. Focus on the positive behavior desired (e.g., "Complete expense report by Friday," "Exercise for 30 minutes"). Choose tasks that are consistently difficult to start or complete due to low interest.

  2. Choose Personally Meaningful Rewards: The reward must be something genuinely desired and motivating to the individual. Brainstorm possibilities:

  3. Experiences: An hour of uninterrupted hobby time, watching a desired movie, a weekend outing, listening to a new album.

  4. Tangible Items: A small purchase related to an interest, a favorite snack (use food rewards cautiously and mindfully ), a new book or game.

  5. Privileges: Guilt-free relaxation time, extra screen time for a preferred activity, ordering takeout instead of cooking.

  6. Sensory Rewards: Lighting a favorite candle, using a luxurious bath bomb, spending time in nature.

  7. Self-Care: A massage, a long bath, dedicated time for meditation or journaling.

  8. Token System: Earning points or tokens for completed tasks that can be saved up for a larger, desired reward. This approach can be particularly practical for larger goals.

  9. Ensure Immediacy: The reward should follow the completion of the target behavior as closely as possible, especially when establishing a new habit or tackling a challenging task. The ADHD brain often exhibits "delay aversion," meaning immediate reinforcement is far more powerful than delayed gratification.

  10. Maintain Proportionality: The size or value of the reward should generally align with the amount of effort the task requires. Small rewards for small tasks, larger rewards for bigger accomplishments.

  11. Keep it Novel: To combat boredom and maintain motivational power, vary the rewards over time. What was exciting last month might feel stale now.

  12. Reward Effort, Not Just Perfection: Especially for challenging tasks where success isn't guaranteed, acknowledge and reward the effort put in. This encourages persistence.

  13. Ensure Sustainability: Choose rewards that are feasible to provide consistently without causing undue financial strain or logistical problems.

  14. Visualize Progress: Use a habit tracker (from Tip 5), a simple chart, or a token jar to make progress toward the reward visible. This visual feedback can be motivating in its own right.

  15. Practice Self-Reinforcement: In addition to external rewards, cultivate the habit of self-praise. Acknowledge effort and celebrate small wins internally.

Potential Pitfalls to Avoid

  • Unsustainable Rewards: Choosing rewards that are too expensive or difficult to deliver consistently.

  • Unhealthy Rewards: Relying heavily on rewards that undermine well-being (e.g., excessive junk food, skipping sleep).

  • Over-Reliance: Using rewards for everything can diminish intrinsic motivation. Reserve them for tasks that genuinely require an external boost. The long-term aim should involve finding ways to connect tasks to personal values or find inherent interest, alongside developing self-management skills.

Reward System Resources:

If ADHD is hindering your productivity, working with an executive coach can help you develop the habits, routines, and skills necessary to focus and follow through more consistently. If you are interested in learning more, schedule a discovery call. We can discuss how we can help you better manage your ADHD.


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