How to Get Motivated When You Have ADHD

If you’re someone with Attention Deficit Hyperactivity Disorder (ADHD), getting started on a task can feel like you’re trying to push a car up a hill before the engine even revs. The good news? You’re not broken—and you’re not alone. The ADHD brain often works differently, not less. This post is for you: to explore why motivation feels so hard, and how you can move forward anyway.

Why Motivation Feels Hard with ADHD

1. Delayed reward & dopamine dynamics. The human brain is wired for immediate reward rather than distant payoff. The ADHD brain is impulsive and is more prone to that short-term reward over undesirable tasks. Long-term goals can feel abstract and unmotivating. If you don't know why doing a task is important then it's harder to get yourself motivated to do it. It's not that anyone likes cleaning their kitchen or bathroom, but if you tell yourself you hate it then you'll never get started. If you reframe an unmotivating task around a desirable goal then you will feel more motivated to start. "I love the smell of a clean house."

2. Getting started on a task is the most challenging part. You know the sensation: you should begin, you want to begin—but you don't. When a task seems unclear, large, or boring, it becomes easy to freeze. If you wait for motivation, you'll never begin. Motivation grows when you experience the satisfaction of completing a task. How can you reward yourself for tackling unpleasant tasks? How can you minimize distractions? Do you need to set up barriers to prevent engaging in enjoyable time-wasters? Do you need to organize your day with scheduled tasks? The sense of reward comes from finishing a task, not from starting it. Arrange your day to make it easier to begin and to avoid distractions.

3. Overwhelm and decision fatigue. Too many choices, unclear next steps, or big tasks = brain says “no thanks.” Breaking things down helps. Ask yourself what's the smallest productive thing I can do right now? Is there a task that would take you less time then it would to figure out what you should do next? If you're having a hard time knowing what to do then start with the first thing that comes to mind.

4. Motivation is not one-size-fits-all. What gets one person going might leave you flat. With ADHD, you often have to find the right triggers that work for your brain.

If you're struggling with these steps start by Booking Your Intake Assessment and we can provide you custom tailored support.

Practical Strategies to Get Yourself Going

Here are concrete tools you can start experimenting with. It’s not “just try harder”—it’s “try smarter for your brain”.

1. Break it into tiny chunks

• Instead of “write the report”, think “open a new document” or “write one paragraph”.

• Each small win gives your brain a little dopamine hit, which helps build momentum.

2. Use visual, short, specific to-do lists

• Make it clear. “Tidy 3 kitchen cupboards” instead of “clean kitchen”.

• Highlight 2–3 priorities and keep it manageable. Too big and it feels like you’ll never start.

3. Find your “why” and make it meaningful

• Ask: Why does this matter to me? How will I feel after? Why is it worth doing?

• When a task connects to something you care about, your brain is more likely to engage.

4. Reward yourself (and often)

• After you complete a chunk, let yourself have something you enjoy. A walk, a snack, a short break.

• This builds a positive loop: you start, you finish, you get something you like → your brain says “let’s do that again”.

5. Introduce novelty, fun, or challenge

• Gamify it: “Can I finish this by the timer?” “Can I beat yesterday’s time?” etc.

• Change your environment. Work somewhere new, use different tools, do something slightly unexpected. This helps your brain pay attention.

6. Use “body‐doubling” or accountability

• Even if someone else is just quietly working nearby, you’re more likely to stay on task. It’s called body doubling. Some people find it helpful to study in a library because there are other people quietly working nearby.

• Try saying out loud: “I’ll work for 25 minutes, then we check-in.” The external presence makes a difference.

7. Know your “peak times”

• Some ADHD brains are better later; some early. When are you most alert? Schedule your hardest tasks for that window.

8. Be kind to yourself

• You might slip. You might procrastinate. That’s okay. The goal isn’t perfection—it’s progress.

• Normalize the discomfort: starting is hard, but that’s not a fault—it’s part of how your brain works.

• Telling yourself you did something good helps build confidence and motivation. The internal dialogue you have with yourself can help you or keep you feeling stuck.

  
  

Putting It All Together: A Mini Kick-Start Routine

Here’s a sample you can try today (or adapt):

1. Pick 1 task (small) you’ve been avoiding.

2. Break it into 3 micro-steps.

3. Pick one of those steps and set a timer for 15 minutes.

4. While you work, ask yourself: Why am I doing this?

5. After you finish the step, reward yourself (5-10 mins of something you like).

6. If you feel the brain blocking you, invite a friend or coworker to work alongside you for 15 minutes (body-double).

7. At the end, mark it off the list and celebrate the win.

   
   

When It Feels “Too Much” — Consider External Support

If motivation struggles are persistent, chronic, or deeply impacting your life, it may signal the need for more structured support. That’s where professional help is valuable—someone who understands how ADHD works and can help you set up tailored systems.

👉 If you’d like to explore this further in a supportive, ADHD-aware context, you can book an intake assessment with my wife at Incremental Health Tips here:Book Your Intake Assessment