Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that effects school, work, relationships, daily functioning, emotional regulation, and more.

Although ADHD causes struggles in many aspects of a person life, this post is catered to those struggling with low motivation and the inability to focus. When someone with ADHD has an overwhelming amount of tasks, work, or school work, they can find it hard to gain motivation. This can make it easy for someone to slip into ADHD paralysis and difficult to come out of it.

ADHD paralysis can be defined as a shutdown process when someone becomes too overwhelmed or burned out. In this state of ADHD paralysis, people with ADHD can understand that they have tasks or work that needs to be complete while their brain is telling them they are unable to complete the things they need to. Furthermore, even when a person with ADHD can find motivation to complete their task, they can struggle with focusing long enough to complete it.

The coping strategies listed below are to help with motivation and focusing as a starting point. Not one ADHD coping strategy will magically end the struggles with ADHD, however, they can help manage ADHD.

Motivation Strategies

External Motivation: On days that are a struggle to leave your home to run needed errands, such as grocery shopping or returning something to the store, order your favorite Starbucks drink form the app. This will cause you to leave the house to pick up your coffee. Sometimes, leaving your home is the biggest struggle with running your errands. This external motivation can give you the burst you need to walk out the door. Disclaimer: be mindful of impulsivity, this coping strategy is for rare use.

Mini Dance Party: Pick your favorite upbeat song and get up and dance. This can get your heart rate up and get your moving to complete the things on your to do list.

Daily Task Wrist Bands: Get some coil band with labels and write your daily task on them such as making your bed, brushing your teeth, making your lunch, etc. On each wrist band, you will have one label and, on each label, you will write one task. Once you complete task, you can take the band off. You will most likely start to get annoyed with the bands on your arm and complete your tasks.

Reward Yourself: Sometimes it can be difficult to find motivation for different things where there is no reward. You can give yourself a reward when you complete the task or finish your work. Rewards can include a small treat, 20–30-minute phone break, or watching an episode of your favorite TV show.

Movement Alarms: When in a state of ADHD paralysis, it can be difficult to get off the couch or out of bed, or to put aside your hyperfocus activity. During these times, set an alarm that causes you to get up and walk across the room to turn off. Sometimes, more than one alarm is needed.

Focusing Strategies

Body Doubling: Sometimes when trying to accomplish things like studying, work, or chores, it can be difficult to focus. Having someone alongside you can make focusing less overwhelming to accomplish what you need.

Leave Your Shoes On: When you know you have things you need to accomplish for the day, either get ready and put your shoes on or leave your shoes on when you get home. When you take your shoes off it can send a signal to the brain that you are done for the day. By leaving your shoes on, it can help you focus long enough for you to complete your to-do list.

Always Have a Blank Piece of Paper: People with ADHD can easily get distracted with the thoughts or questions that pop into their head. Having a blank piece of paper with you will help your focus on what you need to by writing down your thoughts and questions. You can save these for a later time once you have finished what you need to do without forgetting the thought/question.

Three To-Do Lists: Having 3 to-do list might seem overwhelming, however, this allows you to split up your tasks and focus one the task that takes priority. The three list will include: tasks that needs to be completed before anything else, things you can get to if you have energy after completing your first list, and finally, things that can be let go of for another day. People with ADHD can become easily overwhelmed and can find it difficult to regulate emotions. If you break down your tasks, it can be more manageable and even rewarding to know you completed the things you needed to.

Continue to ADHD Strategies: Cleaning & Organizing

Continue to ADHD Strategies: Eating

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

This blog post was written by Amanda Shyer, MA, LAPC.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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