Why ADHD Makes Motivation Hard – And How to Fix It with Dr. Tamara Rosier

If you've ever found yourself struggling to start a task, even one you know is important, or completing a day feeling like you did everything except what you needed to, you’re not alone. For many people with ADHD, this struggle is all too familiar. It can feel like a constant tug-of-war between knowing what needs to get done and not being able to muster the motivation to do it. In this article, we'll explore why ADHD makes motivation so difficult, and more importantly, we'll share insights from Dr. Tamara Rosier, an ADHD coach, on how to address these challenges.

Understanding ADHD and Motivation

ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental condition that affects the way the brain processes information. One of the hallmark challenges of ADHD is the difficulty in regulating attention and focus. But what often goes unspoken is how ADHD impacts motivation—especially when it comes to starting tasks or following through on goals.

If you have ADHD, you’ve probably had thoughts like these:

“I can’t seem to get started on the important stuff.”

“I did everything on my list except the thing I needed to do most!”

“I’m so exhausted, and it’s only 5 PM. Where did my energy go?”

Sound familiar? These are common experiences for those with ADHD, and they highlight a critical issue: the inability to direct focus and energy toward meaningful tasks. ADHD isn’t just about being easily distracted; it’s about the unique way the ADHD brain processes information and, ultimately, motivation.

The "Murderers of Motivation"

In her book Your Brain's Not Broken, Dr. Tamara Rosier identifies what she calls the “Murderers of Motivation.” These are the unseen culprits that derail your ability to stay focused on your goals. They’re the invisible forces that make it feel impossible to get started on something—even when you know it’s essential.

So, what are these murderers?

1. Overwhelm: For those with ADHD, even the simplest tasks can feel insurmountable if they seem too big. When a task feels too large or complicated, it’s easy to become paralyzed by the sheer magnitude of what needs to be done. This can lead to avoidance or procrastination, which only increases anxiety and stress.
2. Task Paralysis: Task paralysis happens when your brain can’t decide how to prioritize what to do next. You’re stuck in a loop of indecision, unable to move forward. This is especially common in individuals with ADHD because the brain struggles with executive functioning—the cognitive skills responsible for planning, prioritizing, and organizing.
3. Distraction: The ADHD brain is highly susceptible to distraction. You might start one task, but before you know it, you’ve drifted to another, and then another. Distractions can be internal (daydreaming, mind-wandering) or external (notifications, noises), but either way, they disrupt your ability to stay on track.
4. Energy Drain: For people with ADHD, energy levels can fluctuate wildly throughout the day. You might start with a burst of enthusiasm, only to feel completely drained halfway through a project. This lack of sustained energy makes it difficult to finish tasks or work consistently over time.

Why the ADHD Brain Struggles with Motivation

To understand why ADHD makes motivation so difficult, we need to take a closer look at how the ADHD brain works. In a typical brain, the neurotransmitter dopamine plays a significant role in regulating motivation and reward. Dopamine is often called the "feel-good" chemical because it creates a sense of pleasure and satisfaction when we accomplish something.

However, in the ADHD brain, dopamine production is lower than average. This means that people with ADHD don’t get the same burst of motivation that others do when they complete a task. Instead of feeling rewarded for starting or finishing something, it can feel like you’re constantly pushing a boulder uphill—without any payoff at the end.

This lack of dopamine makes it harder to engage with tasks that don’t provide immediate gratification or excitement. For someone with ADHD, tasks that are boring, repetitive, or don’t have an obvious, short-term reward can feel nearly impossible to tackle.

How to Fix ADHD-Related Motivation Challenges

Now that we’ve explored why ADHD makes motivation hard, let’s look at some practical strategies to overcome these challenges. Dr. Tamara Rosier offers a model called the “Solve-It Grid,” which helps people with ADHD balance their energy and focus throughout the day, week, or month.

Here are some steps based on Dr. Rosier’s insights that can help you regain control over your motivation:

1. Break Tasks into Smaller, Manageable Pieces

One of the most effective ways to combat overwhelm and task paralysis is to break tasks down into smaller, more manageable pieces. Instead of focusing on the entire project, start with the first step. For example, if you need to write a report, don’t think about the whole report. Just focus on writing the introduction or gathering the research.

This approach not only makes the task feel more achievable, but it also allows you to build momentum as you complete each small step. Every little bit of progress helps to increase your motivation to keep going.

2. Use the "Solve-It Grid" to Manage Your Energy

Dr. Rosier’s Solve-It Grid is a framework that helps individuals with ADHD manage their energy levels throughout the day or week. The grid encourages you to categorize tasks based on their energy requirements and emotional investment.

Some tasks may require high mental energy, while others are low-energy and easy to complete. By balancing your high-energy and low-energy tasks, you can prevent burnout and stay productive over the long term.

3. Set Clear, Achievable Goals

Another key to maintaining motivation with ADHD is setting clear, achievable goals. The ADHD brain thrives on novelty and excitement, so vague or distant goals can feel uninspiring. Instead, set specific goals that you can accomplish in a short timeframe.

For example, instead of saying, “I’m going to finish this project by the end of the month,” try setting a goal like, “I’m going to complete the first section of this project by Friday.” This gives you a clear target to aim for and helps to keep your focus sharp.

4. Use External Supports for Accountability

Accountability can be a powerful motivator for people with ADHD. Whether it’s a friend, family member, or coach, having someone to check in with can help you stay on track and follow through on your commitments. You’re much more likely to complete a task if you know someone is counting on you to do it.

In her work, Dr. Rosier emphasizes the importance of external support. Having someone who understands the challenges of ADHD can make a huge difference in staying motivated and feeling supported.

5. Reward Yourself Along the Way

Because the ADHD brain craves dopamine, it’s important to reward yourself for completing tasks, even the small ones. These rewards don’t have to be big. Sometimes, taking a five-minute break, having a snack, or watching a short video can be enough to give your brain the dopamine hit it needs to stay motivated.

The key is to associate tasks with positive reinforcement, so you’re more likely to want to engage with them in the future.

Final Thoughts

ADHD presents unique challenges when it comes to motivation, but it’s not insurmountable. By understanding the way your brain works and implementing practical strategies like Dr. Tamara Rosier’s Solve-It Grid, you can overcome the murderers of motivation and regain control of your focus and energy.

With the right tools, support, and mindset, those with ADHD can not only manage their challenges but also thrive in a way that works for them. Remember, your brain’s not broken—it just works differently, and that’s okay.