These are some questions I use with my ADHD coaching clients. I’m also using these questions (probably won’t cover them all) for my Vancouver Adult ADD Support Group meeting this Tuesday on the topic of ADHD and getting motivated and I thought some of my blog readers might find them useful to think about too. When ADDers are motivated, we’re really motivated but when we’re not it often seems like task are impossible.
1. You need different motivational strategies for different areas of your life and different tasks. One size doesn’t fit all. What motivates you at work may not motivate you at home and vice versa.
2. What types of tasks are you motivated to do and do so easily? What are some of the reasons you’re motivated for those tasks? Be very specific and detailed.
3. How can you apply or modify those motivators to do the tasks you don’t like to do and feel you need motivation for? Is motivation another word for an effective strategy?
4. Do you assume you always need positive motivation? Is this really the case all the time? What about using negative motivation or a combination of negative and positive motivation?
5. What is de-motivating about certain tasks for you? What ways can you change the environment in which you do the task, how you do the task and your attitude towards the task to eliminate or reduce these de-motivating factors?
One important thing to remember in getting motivated is that people with ADD have brains that are naturally understimulated due to the lower levels the neurotransmitter dopamine, which among other things helps you focus and pay attention.
So we naturally seek out activities which boost our levels of dopamine and help stimulate us so we can pay attention and focus. Some are healthy ones (enjoyable work, ADD medications, exercise, meditation, sex, happy thoughts) and some are not so healthy ones (tobacco, alcohol, every illegal drug besides hallucinogens, gambling, TV, the internet (which is crack cocaine for ADDers, computer games, impulsive spending etc).
If you have ADHD, how do you get yourself motivated?
How do I get motivated… music is great. I crank it up and it just gets me moving which is tough sometimes.
The smallest step is the first on a long road…sort of a good mantra. Just get started on one thing and don’t worry about the rest. Usually one follows into another and that helps.
Some tasks are always a challenge. My desk is always a disaster and I lack the motivation to get it organized. I am a great organizer when I have places to put things and unfortunately my office lacks just that. Sometimes I pay my son to organize my desk. Great stuff. He makes some pocket money, I get someone to just reasonably tackle the crap so it doesn’t feel so overwhelming. He also has ADD so he learns some organizational skills and the money motivates him.
Music is great, especially for doing housework, crank it up and get moving.
that’s a great strategy re: son helping
I feel depressed today because my job requires me to go door to door sell aerial photographs and I just can’t motivate myself to go do the job. Thier is a lot of rejection but I can make some good money if I keep at it. Don’t get me wrong thier are positives to the job. I get to meet new people every day and talk about not only the pictures but alot of other stuff. I am in the unsuccessfull process of starting my own portrait studio but I can’t find or can’t motivate myself anymore to a business that seem to be going know where. It seems like I keep putting money and time into it but I can,t tap into the market. I am looking for some advise on how to handle the stress and moving onto something else. By the way I am indebt up to my eyeballs to the point where I am considering bankruptsy. I guess I am just looking for a way to get out of the nasty cycle I am in. Other than that I consider myself to be a calm, happy person with ADD.
sound’s like you need a new job John. you might also consider hiring an add coach or a therapist that knows ADD, as well as a debt counsellor.
Good post. You make some great points that most people do not fully understand.
“You need different motivational strategies for different areas of your life and different tasks. One size doesn’t fit all. What motivates you at work may not motivate you at home and vice versa.”
I like how you explained that. Very helpful. Thanks.
I find that I focus better in short bursts. So I break down all of my longer work into smaller projects and do other things in between each part. I can then trick my brain into thinking I am doing lots of random things. I also do a lot of project work that I can start and stop as I like. I may not get much done in one session, but over time lots of these mini sessions complete several whole projects.
I am textbook version of adult ADD. I’m educated, intelligent, & in insurance sales. Im a hard worker & am a VERY successful closer and producer. However, my organizational skills, & ability to follow through to get my business applications issued (and paid) are disasterous. I’ll get so overwhelmed with the “crap” that I shut down..which gets me depressed and become totally unmotivated to do ANYTHING. I take medication,which helps SOME. I have the knowledge, presentation & closing skills. I have such a golden opportunity and I CAN DO IT…I honestly try so hard too…Its like I draw the circle halfway, but never complete it. It’s a vicious cycle and curse.
I am committed to not taking prescription drugs for ADHD. I take it in stride. B-Complex is a HUGE helper for me. If I forget to take it, my thoughts are aimless and depressing. Also working from home as an artist gives me many many opportunities to escape work, so I somehow motivate myself to clean and “nest” before I do any type of desk work. I also have a desktop computer rather than a laptop. The desktop removes me from the TV room and makes me focus. Along with music in the background. Oh yeah, I try to keep my home as minimally decorated at all costs. If there is minimal decor/clutter as is my mind.
THank you so much for this website! This is amazing!