A new year normally means new resolutions to get fit, eat healthier, get organized, or save more money. Adults living with ADHD can struggle with motivation, but it’s not due to laziness or not trying hard enough. The ADHD brain is often wired to have lower motivation for daily tasks, many getting overwhelmed easily. You may struggle figuring out how to get from point A to B or what to prioritize first. Another issue may be interest in the activity, because many struggle with motivation for tackling tedious tasks, or they may switch from task to task without completing any of it.
If you’re one of these people, you may experience defeat before you ever start a task. You may feel like you never finish, so why start! Finding creative ways to help get started can get you motivated to reach your goals.
1. Create urgency. People tend to procrastinate without deadlines. One idea is to wait until 15-20 minutes before your favorite program comes on TV, and see if you can complete the task before the show starts. Creating urgency can help keep people with ADHD on task.
2. Work with a friend. If you’re trying to get in shape, schedule time with a friend or family member. Or check in with them weekly on a task both of you are trying to complete.
3. Reward yourself when you complete something. Create a checklist of tasks that you think warrant a reward or give yourself a certain amount of time to complete something then reward yourself if you complete it in time. Perhaps eating at your favorite restaurant after you clean out the basement or allowing yourself to watch TV for 20 minutes after working on a project for 20 minutes.
4. Work on projects during your best time of day. Are you a morning or night person? Think about the time you feel most motivated and work on projects then.
5. Don’t focus on perfection. Many with ADHD are discouraged from starting tasks if they think the end result won’t turn out their best. Focusing on completing tasks without holding yourself to an impossibly high standard will get rid of some anxiety and give you more energy to start the task.
6. Focus on the end result. Picture how great you’ll feel when you’ve completed a project or lost weight or feel healthier.
Lack of motivation does not mean you’re lazy or have something wrong with your character. It’s just a part of your ADHD. Figure out strategies that work for you, or if you need additional help with skills, go to kamajensen.com to contact a counselor for ADHD coaching.