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Living with ADHD often feels like a relentless battle between knowing what needs to be done and actually doing it. Before my ADHD diagnosis, I was ensnared in a perpetual cycle of procrastination, where even simple tasks like writing an email or cooking a meal seemed insurmountable. I would often find myself staring blankly at my computer screen or avoiding the kitchen altogether.
ADHD’ers can procrastinate on pretty much anything, and even if we know that we need to do sometime or that we would feel so much better after we did something like for example eating something, it still can seem impossible to do so!
For those of us with ADHD, procrastination can extend to almost any aspect of daily life, even when we know completing these tasks would make us feel better. Our brains crave high-stimulation situations and immediate rewards that trigger a dopamine release, fueling our motivation. This neuroscience concept is called the interest-based nervous system, a concept described by Dr. William Dodson. An interested based nervous system is motivated by 4 components; novelty, urgency, challenge, or interest. Without one of these elements, completing tasks can be incredibly difficult.
So, let’s I'll explore how adapting your daily activities to meet these criteria can significantly enhance our ability to manage ADHD, and reduce procrastination.
What Is the Interest-Based Nervous System?
The interest-based nervous system is a framework that explains why certain tasks are hard to complete for people with ADHD. For someone with this type of nervous system, a task must meet one of the following criteria to get done:
Novelty: The task should be new or different to catch and hold attention.
Interest: It needs to be inherently interesting to the individual.
Urgency: There must be an immediate need to complete the task.
Challenge: The task should be challenging or create a sense of competition.
In contrast, neurotypicals (someone without ADHD or Autism) have an importance-based nervous system. This allows people to complete tasks based on their importance or priority. Neurotypical individuals are usually motivated by external rewards or consequences, such as meeting a deadline for work or avoiding late fees.
After my ADHD diagnosis and understanding my brain better and with that, the interest-based nervous system has been eye-opening for me. It helps explain why typical motivators don't work as well for people with ADHD. Instead, we need to adapt tasks to fit into one of the four key motivators, enabling us to complete them more effectively.
How to Leverage the Interest-Based Nervous System
Understanding how this system works can be life-changing for people with ADHD. By framing tasks within these four motivators, you can make them more manageable and less overwhelming.
Here are some strategies that have helped my clients and me and might help you too:
Novelty
Create New Routines: Change your routine regularly to keep things fresh and engaging.
Try Different Methods: Experiment with new ways of accomplishing the same task, like trying a new recipe or cooking method.
Pair Old Tasks with New Experiences: Listen to a new podcast or watch a new show while doing routine chores.
Interest
Align Tasks with Interests: If you’re tech-savvy or enjoy gadgets, use apps and smart home devices to handle repetitive tasks like reminders or setting up routines.
Make Tasks More Appealing: If you enjoy arts, use artistically designed or DIY customized tools for work or study, like painted pen holders or uniquely designed notebooks.
Combine Tasks with Enjoyment: If you enjoy social interactions, make phone calls to friends or family while handling mundane tasks like cleaning or organizing.
Urgency
Set Artificial Deadlines: Create deadlines for yourself to add a sense of urgency to tasks.
Introduce Rewards: Have someone hold you accountable, such as agreeing that if you meet a deadline, you'll have a reward like going to the movies together.
Reward Completion: Treat yourself once you've completed a task, creating an incentive to finish.
Challenge
Gamify Tasks: Turn chores into games or competitions. Compete with a partner to see who can complete a task faster, e.g. who can clean their corner of the apartment quicker.
Set Personal Challenges: Challenge yourself to finish a task within a specific time and then try to beat that time the next day.
Learning about the interest-based nervous system has been a game-changer for me. It’s not just about understanding my own brain; it's about using that understanding to create strategies that work for me. If you or someone you know struggles with similar challenges, exploring this concept can provide valuable insights and practical solutions to help navigate daily life more effectively. By finding ways to incorporate novelty, interest, urgency, and challenge into your tasks, you can transform how you approach everyday activities and improve your productivity and satisfaction.
Are you ready to dive deeper into understanding and managing your ADHD? Join our September Small Group Coaching sessions, where you’ll find not just support, but empowerment. Our program is designed to provide a nurturing environment where you can connect with others who share similar experiences. Together, we will explore effective strategies to harness your unique strengths, helping you live more authentically and confidently with ADHD.
Don't miss this opportunity to transform your daily challenges into opportunities for growth. Sign up for our Small Group Coaching program today and start your journey toward empowerment.
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