ADHD and Motivation

Motivation and ADHD: Where Did It Go?

Tell me if this sounds familiar: you're staring at a pile of clothes dumped on your bed. The sheets you stripped off hours ago are still wet in the washing machine. That burst of motivation you felt when you started? Gone. You tell yourself, “Maybe I’ll just sit down for a minute.” But you know the truth—you probably won’t get back up. And chances are, you'll end up sleeping beside that laundry with a blanket on your bare mattress. It wouldn’t be the first time.

You might find yourself wondering, “What’s wrong with me?”—especially when your friends seem to keep their homes spotless with no visible effort. I’ve been there. Let me assure you: nothing is wrong with you. But you might be working against your brain, trying to drive it like it’s automatic when it’s actually manual. It’s time to learn how to drive it properly.

One major difference between neurotypical and ADHD brains? Dopamine regulation.

Understanding Dopamine

Dopamine is a neurotransmitter best known for its role in motivation and reward. In a neurotypical brain, dopamine flows efficiently, helping people feel motivated, stay focused, and experience satisfaction after completing tasks. But when dopamine is low, it can leave you feeling tired, irritable, unfocused—and if you have ADHD, this might feel like your default state.

For people with ADHD, the brain’s reward system often doesn’t function as it should. That dopamine deficiency leads to chronic feelings of depletion and a lack of motivation for routine tasks—like folding laundry. Meanwhile, activities that flood the brain with dopamine—like eating, sex, music, or thrill-seeking—can feel much more appealing.

Sometimes, we get a surge of dopamine and dive into a task full-force—cleaning, organizing, exercising—only to burn through our supply mid-task and crash hard. So how do we work with this?

Tips for Working With Your Manual Brain

• Make a full to-do list. Include everything, from the big, important stuff to the mundane. If it's written down, it’s less likely to slip your mind.

• Prioritize. Your brain might struggle with internal organization, so rank your list by importance and urgency. Do the most essential tasks first—while dopamine is still on your side.

• Stay in motion. Movement keeps dopamine flowing. Resting “just for a minute” often turns into hours of paralysis—especially if you fall into a scroll hole. Weird tip? Put your shoes on. It sends a subtle cue to your brain that you're still “on the go.”

• Set small, clear goals. Break larger tasks into bite-sized steps. Instead of “clean the house,” aim for “do the dishes.” Once that's done, you’ve achieved your goal and can move on to the next one—like laundry.

• Reward yourself. Your brain might not give you that satisfying dopamine rush naturally, but you can help it along. Every time you complete a task, give yourself a reward—your favorite song, a piece of chocolate, or an episode of your comfort show. It creates a positive feedback loop and helps build motivation.

ADHD and the Bigger Picture

Dopamine is just one piece of the ADHD puzzle. Decision paralysis, emotional swings, impulsivity, rejection sensitivity—they all play a role. Understanding how your brain works isn’t just helpful—it can be transformative.

ADHD isn’t a flaw. In fact, it often comes with incredible strengths. But it does come with its own set of challenges, and learning to work with your brain instead of against it can make a huge difference.

Talking to a therapist who truly understands ADHD and neurodivergence can be a powerful first step. If you're curious, book a free consultation today and see if it’s the right fit for you.