ADHD often gets a reputation for causing trouble with starting, finishing, and even just getting into tasks. But here’s the big question for anyone with ADHD: if you could get engaged and stay engaged, is there anything you couldn’t do? This is a question that Dr. William Dodson often asks his clients, and it brings out something essential that’s usually misunderstood about ADHD.
For most people with ADHD, the real challenge isn’t about actually doing tasks; it’s about finding that spark to get motivated and engaged. As Dr. Dodson notes, almost all his clients say, “If I’m engaged, I can do anything.” Once that motivation kicks in, they’re capable of unlocking immense power, tapping into creativity, and solving problems in ways that are completely outside the box - all with a focus that runs deep. The tricky part? Getting that initial spark of engagement going. And that’s where the interest-based nervous system comes into play.
Understanding ADHD requires recognising brain wiring differences. The ADHD brain structure shows unique characteristics, especially in the frontal lobe, responsible for executive functions like problem-solving and decision-making. Think of it as a conductor directing an orchestra. Here, the functions range from planning to impulse control and attention.
For someone with ADHD, navigating life with this brain wiring can feel like fitting into a structure made for neurotypical people. Society tends to favour processes that may feel quite rigid for those with ADHD, who often struggle to fit within such systems. Dopamine levels play a role here as well, with lower levels sometimes making motivation and gratification challenging. Picture the task of cleaning or organising spaces – without that dopamine-driven stimulation, getting started can feel paralysing.
The interest-based nervous system, coined by Dr. William Dodson, contrasts sharply with the importance-based system. Unlike most neurotypical people, those with ADHD find interest, passion, and curiosity essential for motivation. For ADHDers, tasks are more manageable if they’re engaging or exciting. Without that connection, even important things like “organising paperwork” can feel like an uphill battle.
This doesn’t mean ADHDers don’t value their tasks; it’s more about a lack of engagement. Cleaning might seem straightforward to others, but for someone with an interest-based system, the motivation isn’t natural unless it feels playful or captivating. In contrast, neurotypical individuals often assume that a lack of interest implies a lack of responsibility or laziness.
An interest-based nervous system drives motivation through curiosity and personal engagement. In contrast, importance-based systems respond to external pressures like responsibility and consequences. For example, people in importance-based systems might complete tasks to satisfy a boss or achieve rewards, prioritising tasks according to personal significance.
For ADHDers, the reverse is true: novelty and challenge stimulate their brains. Tasks with added play or wonder bring dopamine, helping them stay focused. However, cleaning or scheduling appointments may only get attention when urgency arises. Hence, an interest-driven approach to tasks can increase both engagement and dopamine production.
The ADHD brain thrives on core motivators. Dr. Dodson introduced the PINCH framework to explain them: Passion, Interest, Novelty, Competition, and Hurry. These elements provide intrinsic motivation, making challenging or mundane tasks manageable. For example, passion keeps ADHDers interested in enjoyable activities, while novelty offers shiny, exciting experiences.
Adding competition – even with oneself – can enhance engagement. If there’s an element of urgency or challenge, ADHDers may find tasks more doable. For instance, an impending deadline or the “game” of racing against the clock can drive focus and productivity.
When importance isn’t motivating, creativity can bridge the gap. For people with ADHD, using hacks like making a task seem new can work wonders. Switch up your routine or try a little brain-hacking by changing environments like putting on a podcast you’ve never heard while working. This can spark creativity and increase dopamine.
Gamifying tasks is another technique. For example, for every hour of homework, earn a point that leads to a reward. If a to-do list feels daunting, split it into levels. Completing each level gives a feeling of “levelling up,” making the whole process more engaging.
People with an interest based nervous system often do best when things feel playful and passionate. If an activity is naturally enjoyable or has that spark of intrinsic motivation, it’s easier to get into and stick with. It’s like when you lose track of time because you’re so absorbed in something you love - that’s the magic. For example, instead of just exercising, an ADHDer might join a dance class or try rock climbing, where the engagement and challenge make it fun. Whether it’s diving into a creative project, tackling a favourite hobby, or exploring something just for fun, keeping things engaging makes all the difference.
To make boring tasks bearable, add a fun twist. Having trouble finishing that paper? Try focusing on a subject that excites you. Dreading data organisation? Bring in some creativity with colourful markers or fun sticky notes. This small shift in approach can turn any boring task into a tolerable one.
For ADHD brains, novelty acts as a powerful motivator. Try adding a twist to routine tasks – like sitting in a new spot while working – to make the task feel fresh. This novelty doesn’t have to be major; sometimes, just a shiny or exciting change can engage the brain. These slight shifts make it easier to stay engaged, as the dopamine surge helps make tasks more doable.
Some people even find success by turning tasks into mini-games. If you’re not a fan of washing dishes, turn it into a challenge by setting a timer and seeing how many you can clean before it goes off. Adding such elements of play can make everyday tasks feel less like chores.
While urgency can be stressful, it’s often effective for ADHDers. When a deadline looms, the brain’s response can kick-start productivity.Ever noticed how someone can pull off an entire project the night before it’s due? That’s the power of time pressure. If a softer approach is needed, fake deadlines halfway through projects can simulate this urgency without overwhelming stress.
Living in a world designed around importance-based systems creates tension for ADHDers. In schools and workplaces, these systems rely on responsibility and external pressures, which can be exhausting for someone whose natural motivators lie elsewhere. This misalignment often leads to burnout and negative self-esteem. Society’s expectations clash with the ADHD brain’s core drivers.
Therapies for ADHD also tend to follow an importance/reward model. When ADHDers struggle to respond to these interventions, it deepens feelings of shame and defeat, as they may internalise these challenges as personal failures. However, finding the right ADHD testing method can significantly impact the accuracy of your diagnosis. Whether you're considering the convenience of online testing or the personalized approach of in-person sessions, it’s essential to choose what works best for you. Learn more about the differences in Online vs In-Person ADHD Testing to make an informed decision.
Navigating environments that conflict with the ADHD brain can lead to exhaustion and burnout. The key to thriving is learning to work with an interest-based nervous system rather than against it. This doesn’t mean that the ADHD brain is less capable – in fact, when it locks onto something interesting, it’s unstoppable. Society’s importance-based systems may not fully accommodate these strengths, yet embracing the ADHD brain’s unique abilities can pave the way to self-acceptance.
If traditional “brain hacks” aren’t helping, seeking professional support can be transformative. ADHD specialists can provide guidance that aligns with a neurodivergent-affirming approach, allowing you to work with your natural strengths by harnessing your brain for success.
At Harley Street Mental Hospital here in London, we’re all about helping people with ADHD find what really works for them. We focus on building strategies around your natural strengths, so instead of fighting against how your brain works, you’re learning to work with it.