How to Unlock ADHD Motivation Using the INCUP Framework
Relying on naturally occurring motivation is not sustainable for ADHD brains. We have an interest-based nervous system, which means we get motivated to do something when it is genuinely interesting to us. Unlike those with an importance-based nervous system, who get motivation from how important it is for something to get done.
In order to get more done, it's important to understand how to activate your own motivation (because unfortunately, it won't just happen for the boring stuff!)
The INCUP framework was coined by William Dodson, a leading psychiatrist in the ADHD space. These are the 5 pillars of motivation: interest, novelty, challenge, urgency and passion.
Let's go over what each of these pillars mean, and how you can use these concepts to make your own motivation.
Introducing the Pillars of INCUP for ADHD motivation
Interest
Due to the link between low dopamine levels and ADHD, we are constantly seeking out ways to trigger more dopamine release. Anticipating and engaging in activities that are genuinely interesting in one of the ways that we can go about this.
Unfortunately not everything we need to do in life is genuinely interesting. But knowing this, there are things we can do to help make things more interesting!
Put on music or a podcast in the background
Find a way to gamify what you're doing
Use body doubling, or coworking with a friend
Find the most interesting part of the task and lean into it
Novelty
Like interest, novelty is another thing that helps trigger dopamine release. Novelty is anything that is new or different than what you're used to. Doing your tasks in the same space, in the same way gets boring (and when you have ADHD... it gets boring fast). Finding ways to make things feel fresh again and bring back their spark is key.
Bring your work to the library or a coffee shop
Move around furniture and decorations
Complete tasks in a different order
Have a few variations of the same routine that you rotate around
Challenge
Simply put, easy is boring. Adding a bit of challenge can make things more engaging. Be careful not to make it too challenging, as this can become frustrating as well. It's all about striking that perfect balance that stretches your brain the right amount. Ensure it is something you can realistically achieve, as setting ourselves up to fail only reinforces negative self-talk.
Race against a timer
Try and beat some sort of personal record
Do a slightly more challenging version of the task
Urgency
This is one a lot of us have naturally adopted as a coping mechanism through procrastination! What appears to be a character flaw is actually how we're sparking motivation. Unfortunately procrastination isn't always the most functional, and can be stressful. Utilizing urgency is about finding ways to implement it in a healthier way.
Create micro-deadlines (reinforced with external accountability)
Schedule someone to check in with you at a certain time
Set a timer or countdown while you work
Passion
Passion is what creates sustained interest. When something truly connects with your values, identity and who you want to show up as in the world, it supports intrinsic motivation. Intrinsic motivation is the type of motivation that comes from connecting to your own desires. Finding ways to foster intrinsic motivation is perfect for our interest-based nervous systems!
Draw connections between your tasks and your values
Find a way to remember your "big picture" and where this task is ultimately taking you
Celebrate your wins, big and small!
Finding Ways to Work With Your Brain
Living a better, more functional life with ADHD isn't about "willpower" or "fixing" anything. It's all about learning how you can work with your brain, not against it.
By understanding the INCUP pillars and applying them to your life, you can discover new ways of creating and sustaining motivation when it doesn't just happen automatically. Adding in elements of even just one INCUP pillar can help!
If you would like personalized support and external accountability with applying these methods, ADHD coaching might be a good fit for you. You can start with a free 20 minute discovery call where we can explore how I can support you!
