jessicafromhowtoadhd

(Jessica) That's a complicated one. Part of what is "motivating" to us about doing things is how rewarding it is to our brains, and ADHD brains have a weaker reward system internally (this isn't a character defect, it's related to dopamine levels in the brain). So often, it takes more to get us moving. ADHD brains usually do well in situations that are new, challenging, urgent, or of personal interest because those are more naturally motivating/stimulating to the brain, but when things aren't stimulating enough it's important to find other ways to get that stimulation.

Medication can make an enormous difference there, as well as other things that increase dopamine (like exercise). Gamifying tasks to *make* them new, challenging, urgent or of personal interest can help too. Most importantly, long term benefits don't really motivate ADHD brains, so if you want to reward yourself externally for doing the thing, small, immediate rewards work best :)

(Edward) The hardest part of motivation for me is getting my head around the idea that I have to do it. Usually when I'm not feeling motivated, it's because I really don't want to (either because I'm afraid to start or I don't want to do the thing).

What I've found helps is sitting down – sort of meditation style – and imagining myself starting the task, and going through each step of it. Usually when I hit the part I don't like my brain will kinda dodge away and try to think about something else – so I take a breath and start again from the top, and I keep doing that until I can go from the beginning to the end in my mind several times over without getting distracted.

Once I can do that, actually getting started isn't so hard (I think, for me, it's the mental challenge of transitioning from "not doing" to "doing" that is difficult – thinking it through in advance takes care of that).

But if you try this, remember – like meditation – don't beat yourself up if your brain wanders. That's what brains do. When you notice your thoughts have wandered, just gently bring them back to the task at hand and start again. 📷

tl;dr this is ADHD-related. You need dopamine. :D

(Edward) I am terrible at transitions, but I find these help – 1) in advance, pick a time you're going to transition to the next task, and set a timer for that. 2) ALSO set a timer for about 5 mins before that (or 10 mins, or whatever time you find works best). That second timer is the "time to deploy the landing gear" alarm for whatever you're currently doing. To borrow Dr. Hallowell's term: if we have racecar engines for brains, we can't turn on a dime. We need to gradually shift into the turn and then move into the new task.

(Jessica) Transitions are easier for me than for Edward, but there's a trick I use when I notice I'm hyperfocused & REALLY need to be doing something else -- deciding what time I'm going to stop. So like, instead of kicking myself because I should have started 2 hours ago (at which point the guilt/shame can make things even worse), I go "okay! I'm still playing video games. At...2:15 I'm going to stop." Not do the other thing, just stop. Once I unplug my brain from whatever I'm hyperfocused on, it's a lot easier to switch to something else.

(Jessica) Honestly? Keep looking. Adult ADHD is real and very treatable. For many people, medication makes an enormous difference. Psychiatrists who are familiar with ADHD might be your best bet.

(Jessica) This is actually not uncommon for ADHD brains, comorbid anxiety and/or depression tends to develop quite often. I know sometimes doctors prefer to treat anxiety before addressing the ADHD but it's kind of a case-by-case basis. I've spoken to many ADHD brains who were unsuccessfully treated for depression for years before diagnosed with the underlying ADHD and treatment for the ADHD helped a lot with the depression. Others still need treatment for both. It's such an individual thing. My best advice would be to make sure your doctor is knowledgeable & up on the latest research for all three, & get additional support through therapy if at all possible. There are also things you can do that will benefit all three, like getting enough sleep & exercising.

(Edward) Therapy, and the correct medicines.Signed, Someone dealing with ADHD, depression, and anxiety all at the same time

Aw that's super cool, we were trying to make something like that for a presentation but didn't have the time. VR is a brilliant platform for that. I would suggest adding a "hyperfocus" mode so people can see the difference & understand why sometimes we can't focus to save our lives while other times we can't pull ourselves away.