How ADHD Shapes Motivation (and What to Do About It)

Jun 09, 2025

Hey Rewire Collective!

Welcome to this weeks newsletter! We’re going back to motivation, but this time we’re looking at how it’s different in ADHD and how to hack it.

What is ADHD?

ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental disorder, meaning it usually emerges in childhood and is rooted in brain dysfunction. It’s marked by inappropriate levels of inattention, overactivity, and impulsivity (1).

There are two main types of symptoms, inattentive and hyperactive, and most people with ADHD experience a combination of both (2):

Inattentive symptoms:
• Easily distracted/forgetful
• Difficulty organising time
• Trouble completing tasks
• Frequently losing things

Hyperactive/Impulsive symptoms:
• Restlessness
• Interrupting others
• Making hasty decisions

Note: We all lose our keys sometimes. That’s normal, don’t panic. In order for symptoms to warrant a diagnosis, they must be persistent and interfere with daily life. Diagnosis can also be made difficult because symptoms of ADHD overlap with other conditions (Autism, Anxiety, Tourette’s), and it’s common for people with ADHD to also experience depression and addiction (1). If you’re worried, see a professional!

The ADHD Brain

ADHD involves dysfunctions at multiple brain levels: global circuitry, regional activity, neurotransmitter activity, and genetics (3). I’ll focus on the first three, as genetics could be a whole newsletter of its own!

Global and Regional Brain Networks

1. Executive Function and Prefrontal Cortex

The prefrontal cortex (PFC), a brain region crucial for attention and behaviour regulation, has reduced activity and connectivity in ADHD (4). These changes in the prefrontal cortex disrupt executive functions (making decisions, staying on task, planning and organising), making it more difficult to find the motivation to start and remain on task (5,6).

The connection from the prefrontal cortex to the ventral striatum (important for dopamine, rewards, emotions) is also disrupted (6), leading to emotional dysregulation and altered valuation of rewards (7). Ultimately, this makes motivation more difficult to sustain.

Furthermore, the lowered activity in the prefrontal cortex means that there’s less inhibitory control, which may lead to hyperactivity (8). Other theories suggest that hyperactivity may also arise as an attempt to self-stimulate. Ultimately, this leads to difficulty remaining on task.

2. Default Mode Network (DMN)

The DMN, associated with mind-wandering, can interfere with task engagement in ADHD (9). The “interference hypothesis” suggests that attentional lapses happen when DMN activity intrudes during task performance.

These differences in global and regional brain circuity seen in ADHD are likely driven to some extent by neurotransmitter signalling.

Neurotransmitter Signalling

People with ADHD show disrupted catecholamine signalling, particularly dopamine and noradrenaline. The dopamine pathway from the midbrain to the ventral striatum is underactive, especially in inattentive types of ADHD (10).

Dopamine Pathways that are disrupted in ADHD. Ultimately, these cause differences in brain activity in the frontal cortex and the nucleus accumbens (aka ventral striatum) which make initiating and sustaining motivation harder, through difficulty in planning, organising, staying on task, and emotionally regulating. Created in https://BioRender.com

This leads to:

A preference for immediate over delayed rewards (11,12)
Lower ability to inhibit impulses (related to executive dysfunction; 13)
Reduced motivation for long-term goals (14)

Intrinsic Motivation Is Possible With ADHD

So, does this mean intrinsic motivation advice doesn’t work for ADHD brains? Not at all, but it does mean we need to do some adapting!

Self-determination theory (autonomy, competence, connectedness) still holds, but ADHD challenges include:

Executive dysfunction (task initiation)
Aversion to delayed rewards (dopamine disruption)
Low self-perceived competence (especially if undiagnosed or misunderstood)

How to Boost Motivation With ADHD

It’s important to note here that the first line of treatment is often medication (15), so speak to your GP if you're struggling!

Following medication, a few other approaches/techniques have proven useful in helping initiate and sustain motivation in ADHD! (16)

Smaller, Faster Goals

Breaking tasks into smaller steps with micro-rewards at each step will keep the dopamine flowing. I talk more about the process of breaking goals into smaller achievable steps in past newsletters.

Use “Scaffolding” Techniques

External structure and immediate feedback help people with ADHD build intrinsic motivation (17, 18). In ADHD, staying on task and maintaining motivation can be a struggle. Using external structures acts a bit like a safeguard for getting off task.

A technique called ‘body doubling’, where you invite someone else to do an activity with you, like working alongside someone in a café or on a video call, or going grocery shopping together, can help with completing tasks. You’re basically getting them to reinforce executive function.

Other ‘external structures’ that help are putting a task/reminder in your own way. If you need to stop at a pharmacy after meeting a friend, pick a café that’s close to the pharmacy (ideally, on a route where you pass the pharmacy on the way home!).

🧠 These simulate dopamine release and keep reward circuitry engaged.

Time Tasks With Dopamine Peaks

People with ADHD often experience ‘focus surges’ during high-interest or urgent tasks (hyperfocus/deadline rush; 19).

Use time-blocking or timers to catch these windows.
Learn your daily rhythm for best focus (link to circadian rhythm newsletter)

Emotional Regulation

Emotional dysregulation (frustration, self-doubt) can block motivation. Try:

Mindfulness (even 5 minutes/day) – though there is less evidence for this (20).
Compassion-based CBT to reframe negative self-beliefs.

Behavioural Therapy

This is particularly effective in older teens and adults. Learning ways to best organise and plan, as well as changing behaviour, can be helpful to rewiring our mindset (21).

Motivation isn't broken in ADHD, but it does work differently. If you have ADHD, you may need more external structure, immediacy, and stimulation to get the same motivational payoff. And that’s okay. The right supports can help you unlock meaningful, value-driven goals, and stick with them.

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Until Next Week,

Nicole x

P.S. Let me know if you have any requests for future newsletters in the comments!

Rewire With Nicole Vignola

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