Many people with ADHD struggle with motivation and productivity. Have you ever had a big project, one that you really needed to work on but found it almost impossible to get started? Research shows that difficulties with motivation and productivity are caused by low levels of dopamine, a neurotransmitter in our brains. Dopamine allows us to regulate our emotions and take action to achieve rewards. In people with ADHD, levels of dopamine are reduced which can make it hard to feel consistently motivated. However, there are some strategies you can use to increase your interest. Here are a few that I hope you might find helpful:
RAN method
RAN is an acronym that stands for Reward, Accountability and Novelty. We need a sense of reward to make the task feel worthwhile. We also need accountability – something that increases our motivation to finish the task. And finally, we need novelty – something that makes the task feel new and fun. These ingredients make up the motivation “urge” we feel to complete a task.
Research shows that adults with ADHD are not as motivated by a reward at the end of the task. So, if waiting for a reward until you complete a task doesn’t work for you, give yourself the reward when starting the task. It may sound backwards, but it can actually work.
To increase accountability, make your goal or deadline known to friends or family. This may sound stressful for some, but for others, it can really increase motivation. You can also ask a friend or family member to act as a “body double” and either work together in the same room or simply be present while you’re doing a task.
To make the task feel new and interesting, think about doing it in a new location such as a coffee shop or library, if possible. Otherwise, turn on some music while you do the task. Be creative in combining things that inspire you or bring you joy with tasks that are tedious and boring.
Pomodoro technique
The Pomodoro technique is very simple. You only need a timer (e.g. on your phone). Set the timer for 25 minutes and remove all distractions to focus your undivided attention on your work for that period of time. This might mean silencing notifications on your phone or installing an extension on your computer browser to avoid impulsively clicking on other websites (e.g. “Stay Focusd”).
Then, when the timer goes off, take a 5 minute break to move your body. This is one Pomodoro. After the 5 minute break set the timer again for 25 minutes and repeat the process.
Chunking
Chunking is a way of organising large or complex tasks by breaking them down into smaller, more manageable pieces, or “chunks”. The key is to make the chunks small and specific. Avoid thinking of your steps in broad terms, like “clean bathroom” or “write essay”. Instead, break those ideas down further. “Clean bathroom” can become three smaller steps: empty rubbish bin, wipe counters, and clean toilet.
It’s very important when getting started on a task to be specific in what the overall goal is and what the steps are. Once you have your project “chunked”, it’s important to write it down or add it to a whiteboard, making it visible every day. Remember, out of sight is out of mind.
Move your body
Research on ADHD shows that the basal ganglia, the part of the brain responsible for voluntary movement and emotional control, is smaller in individuals with ADHD. Individuals with ADHD also experience a delay in motor planning, causing them to freeze up instead of taking action. That’s why movement can be a powerful way to get unstuck! The next time you’re procrastinating, try doing jumping jacks, lifting some dumbbells, doing a yoga pose or two, shaking out your arms and legs, dancing – whatever movement feels doable for you. Similarly, uplifting music can help alleviate the anxiety you might feel when you procrastinate. Don’t hesitate to put on a feel-good song to break out of your procrastination funk!
Do the smallest possible step
Think small when you’re looking to begin a task. Otherwise, the tendency is to see the huge mountain in front of you and get overwhelmed and shut down. By figuring out the smallest possible step to get started, you’ll minimise feeling overwhelmed and increase the chances of creating movement towards the task.
The smallest possible step is the absolute minimum required to get started. For example, if you’re struggling to go through your emails, then just add “Go through emails” to your calendar or to-do list. Avoiding getting that report started? Just open a Word doc and type the title. It might seem silly to start this small, but remember, starting small is better than not starting at all. And the goal of the “smallest possible step” strategy is to prime the motivation pump and to start the process of movement. And don’t be hard on yourself for only doing the minimum. Starting with a small step may lead to continued action and moving towards the next step… and eventually to completing the task or project.