💭 Maybe I’m just lazy?
If you have ADHD or even just suspect you might – you probably know that nagging thought.
Because honestly, how else can you explain:
- Jumping into a new project with huge excitement, but dropping it when the boring bits show up.
- Knowing you need to finally clean your place, but somehow weeks pass and… nothing.
- Promising yourself you’ll stretch every morning, knowing how good it makes you feel – and then stopping after a week for no real reason.
Sure, some people would call that laziness without asking any questions.
But today, I want to invite you to look deeper ⇩
How Motivation Really Works in ADHD Brains
For neurotypical people, the decision to act often comes from what is important and priority.
But if you have ADHD, your brain plays by completely different rules.
According to Dr. William Dodson, what truly drives people with ADHD isn’t “importance” – it’s something different.
Let’s call it NICE:
- N – Novelty
- I – Interest
- C – Challenge
- E – Emergency
Let’s break down how you can use this to your advantage.
🎈Novelty: Make It Feel Fresh
When facing a task, ask yourself:
What’s one tiny new thing I could add to make this feel different?
- Cleaning? Listen to a new podcast while you do it.
- Studying foreign language? Hang a poster of your dream travel destination above your desk.
- Going to the gym? Take a different route and notice new things on the way.
Your brain craves novelty – feed it intentionally.
❤️ Interest: Make It Personal
You already know from experience: when something grabs your interest, you can hyperfocus like a pro.
Use that to your advantage:
- Change your perspective:
Instead of “I have to write an article”, think “How can I tell a story that even I would love to read?” - Make it yours:
Rewrite the task in your own words. Turn it into a game, a mission, a challenge. - Tie it to your future self:
Ask yourself: How will this help the version of me that I want to become?
Interest isn’t a luxury – it’s fuel for an ADHD brain.
🎯 Challenge: Turn It Into a Game
Gamify boring tasks to trigger your dopamine system:
- “If I finish X by 3 PM, I get Y.”
- Compete against yourself: “Can I unload the dishwasher faster than in 10 minutes?”.
And remember: The reward has to be something you actually care about for it to work!
🔥 Emergency: Create Real Urgency
You’re right – self-imposed deadlines often feel fake.
So how can you make urgency real?
- Involve someone else:
Tell a friend, a coach, or someone you trust what you’re planning and report back after. - Set tiny real deadlines:
Not “clean the apartment by Friday” – but “wash the dishes before my partner gets home.” - Use visual timers:
Apps or a physical countdown timer make the passage of time visible.
How to Start Using NICE Motivation
Take a second and think:
When was the last time you felt naturally motivated and in the flow?
Ask yourself:
📝 What made it easier to start?
📝 Which NICE elements were present?
📝 How can I recreate those conditions on purpose?
Start a list of what already works for you – and keep adding to it.
Over time, you’ll build your own personal guide to ADHD-friendly motivation.
Remember! You Are Not Lazy
If you can’t “just do it” because something is important, it’s not your fault.
Your nervous system simply needs different cues to kick into action.
When you feel stuck, think 👉 Is there at least one NICE element in this task?
And if even that doesn’t help – pause and check:
Are you getting enough sleep, water, food, and movement?
We often forget the basics – but no engine runs without fuel 🚀