Description
Hello Brains! Having trouble Doing the Thing? You’re not alone. motivation is one of the biggest challenges most ADHDers face. This episode is all about how to fix Motivation Bridge.
Special thanks to Doctor B from TakeThis.org for coming up with the clever phrase “fill in the planks” — and for motivating me in so many ways.
And of course, a giant thank you to my brilliant editors and animators Palestrina and JustCallMeGary for working tirelessly to help me bring Motivation Bridge to life (and making me cry). You should…you should sleep now.
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My Notes
ADHD and Motivation: How to Build Your “Motivation Bridge”
00:11 The Problem: Intention vs. Action
- 00:15 There’s a “chasm” between intending to do something and actually doing it.
- 00:19 For most people, this chasm is bridged by “Motivation Bridge.”
- 00:25 Built with motivational “planks” (e.g., career benefits, pleasing family, keeping promises).
- 00:34 Small gaps can be overcome with willpower and self-discipline.
00:45 ADHD and the “Motivation Deficit”
- 00:49 ADHD is often characterized by a “motivation deficit disorder” (Dr. Russell Barkley).
- 00:51 Importance doesn’t translate into as many motivational planks as it does for neurotypical individuals.
- 00:59 Large gaps in motivation = “Half the bridge is missing.”
- 01:02 Leads to frustration because the desire and effort are present, but the action isn’t.
- 01:10 Misunderstandings from others who assume a lack of care or laziness.
- 01:25 Internal frustration because past successes create confusion about current struggles.
- 01:39 Success depends on having enough “planks” in place.
01:49 Fixing Motivation Bridge: Understanding ADHD Motivation
- 01:50 Key: Understand what does and doesn’t motivate ADHD brains.
- 01:58 Challenges: Lengthy, repetitive, or boring tasks.
- 02:04 Motivators:
- 02:13 Essentially, things that are stimulating and engaging.
- 02:17 Relates to why stimulant medication and exercise are helpful.
- 02:21 This need for stimulation is not a choice, it is how the brain functions.
- 02:25 Some tasks naturally possess these motivators (e.g., video games).
- 02:30 For others, we need to add them.
02:34 How to Fill in the Planks:
02:34 Make it Urgent
- 02:36 procrastination creates unintentional urgency.
- 02:49 Not the healthiest method.
- 02:51 Alternative Strategies:
- 02:53 Artificial deadlines (hit-and-miss, since they aren’t perceived as “real”).
- 02:59 Accountability (making deadlines “real”).
- 03:02 Examples: Draft deadlines with teachers, progress check-ins with coworkers, inviting someone over to force cleaning.
- 03:19 Realize inherent urgency: connect current tasks to future consequences.
- 03:31 Timers: Compete against the clock.
- 03:36 What doesn’t help: Vague, open-ended deadlines (“get it to me whenever”).
- 03:48 Instead, provide check-ins and shame-free accountability.
03:53 Make it New/Novel
- 03:55 New environments, new methods.
- 03:55 Examples: Homework in a hammock, new laundry folding techniques (Marie Kondo), varied floss flavors.
- 04:12 Accept hobby cycling: put things down and revisit them when they feel fresh.
- 04:21 Iterate on routine tasks: find easier, better, faster, or weirder ways to do them.
- 04:31 Gamification.
04:36 Make it Personally Interesting
- 04:38 ADHD brains are interest-based learners.
- 04:41 Interest determines ability to complete tasks.
- 05:00 Actively seek interest before starting a task.
- 05:05 Example: This channel focuses on topics that are personally relevant to the creator’s current struggles.
- 05:12 Even with required tasks, find a personally interesting angle or approach.
- 05:23 Avoid pitting necessary tasks against more interesting ones.
- 05:28 Add interesting rewards.
- 05:33 Rewards are highly motivating for ADHD brains.
- 05:36 Prefer short-term rewards: Time perception differences mean long-term rewards are less effective.
- 05:43 Immediate feedback (sticker charts, raffle tickets, verbal acknowledgement) is best.
- 05:49 Shortens the time between behavior and reward.
06:03 Conclusion:
- 06:03 These strategies (urgency, novelty, interest) add “planks” to the Motivation Bridge.
- 06:03 Not all planks need to be in place at once.
- 06:10 Don’t waste energy on sheer willpower when large gaps exist.
- 06:19 Instead, identify missing planks and fill them in.