9 Ways For Adults With ADHD To Get Motivated

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that can impact the way people function, create, and achieve their goals. Adults with ADHD may sometimes have trouble finishing tasks in a timely and efficient manner, which can create a lack of motivation or procrastination. This can cause problems in daily life, especially in work and relationships. However, there are plenty of ways adults with ADHD can find tools to overcome their struggles and discover motivation. Here are nine ways for adults with ADHD to get motivated.

1. Understand how ADHD works

The first step adults with ADHD should take to get motivated is understanding how the disorder impacts their daily life. This includes being aware of how the way they learn, think, and process information can make it harder to complete tasks on time, get organized, and follow through on plans. By knowing their pattern of behaviour, they can adjust and take control of their cognitive skills to help overcome their own struggles.

2. Set Goals

Setting realistic and achievable goals is important when dealing with ADHD. It can be helpful to create goals that are specific, measurable, and time-bound. This will help to avoid becoming frustrated and losing motivation because they will see progress more easily. Goals should be small and incremental, such as breaking down a larger task into smaller components that are easier to handle.

3. Find Your Passion

Finding one’s passion can give a great deal of motivation for adults with ADHD. When someone is passionate about a particular task or project, they’re more likely to complete it with enthusiasm because they’re interested in the result. To find their passion, adults with ADHD can try many different things, such as reading, trying a new hobby, or researching topics they have particular interest in.

4. Enable Focus

Individuals with ADHD tend to have difficulty focusing on tasks for long periods. Providing “focus anchors” can often help these individuals to get into a better mindset. A focus anchor could be anything that helps an individual focus on a task, such as setting a specific background noise, taking breaks every so often, and using apps or software that turn off notifications.

5. Use External Reminders

External reminders are a great tool for those with ADHD to keep track of their progress and deadlines. Setting reminders, schedule alerts, or using technology to keep track of small tasks can all be helpful ways to stay organized and motivated.

6. Create Accountability

It’s always good to have accountability when trying to achieve your goals. This can be achieved by using a therapist, coach, or friend to help you stay motivated and track your progress. It’s helpful to find people who can provide constructive feedback and support to help you navigate challenges.

7. Get Enough Sleep

Getting enough sleep is important for everyone, but even more so for those with ADHD. Adults with ADHD may struggle with regulating their sleep patterns, but getting enough rest is crucial to successful work and relationships. Lack of sleep can make it harder to focus, cause anxiety and depression, and reduce motivation.

8. Nourish your Body and Mind

Physical and mental nourishment can improve memory, energy, and concentration. Simple changes, such as eating a balanced diet or engaging in exercise or meditation, can enhance overall well-being and improve motivation levels.

9. Learn from Your Circumstances

While it can be easy to feel frustrated when dealing with ADHD, it’s important to understand that different things work for different people. Individuals with ADHD can work on discovering what tools and methods work best for their personality and their specific circumstances. It takes effort, but it can help them to get more motivated and to achieve success.


Dealing with ADHD can be challenging, but it’s not impossible. By setting realistic goals, finding support, nourishing your body and mind, and implementing these nine tips, individuals with ADHD can improve their workflow, relationships, and overall well-being. It’s a continuous process, but starting with these tips is a step in the right direction. Remember that small progress is still progress, and that it’s essential to celebrate any wins and reward yourself for your efforts.


What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder, it is a medical condition that affects a person’s ability to focus, pay attention, and control impulsive behaviour. It is commonly diagnosed in children but can also persist into adulthood.

How does ADHD affect motivation?

People with ADHD often struggle with motivation because they have difficulty setting goals and staying focused on tasks. They may have a hard time starting tasks or completing them because they get easily distracted. This can lead to feelings of frustration and discouragement, which further affects their motivation.

Can the “9 Ways for Adults with ADHD to Get Motivated” really help?

Yes, the strategies outlined in the article can be helpful for adults with ADHD to increase their motivation. The strategies depend on individual needs and preferences, so it’s important to try different methods to find what works best. Additionally, seeking support from healthcare providers and therapists can also be beneficial in managing ADHD and increasing motivation.


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2. Fleminger, J. J., & Stein, D. J. (2018). Psychosocial interventions for adults with attention-deficit/hyperactivity disorder: A systematic review. Journal of Psychopharmacology, 32(9), 983-991. doi: 10.1177/0269881118774673

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