Living with ADHD can feel like you’re constantly battling your own brain—knowing what needs to be done but struggling to make it happen. Before I was diagnosed, procrastination seemed like an unavoidable part of my life. Even the simplest tasks, like sending an email or preparing a meal, felt daunting. I’d often find myself staring at a blank screen or avoiding tasks altogether.
For those of us with ADHD, procrastination isn’t limited to big projects; it can extend to everyday activities, even when we know completing them would make us feel better. The challenge lies in our brains’ craving for high stimulation and immediate rewards—the kind that trigger a dopamine release and fuel our motivation. This concept, described by psychiatrist William Dodson, is known as the “interest-based nervous system.”
Unlike neurotypicals, who are driven by an importance-based nervous system, those of us with ADHD need tasks to be new, urgent, challenging, or interesting to get them done. This realization has been a game-changer for me, helping me understand why traditional motivators don’t work as well for people with ADHD and why adapting tasks to fit into one of these categories can make a world of difference.
What Is the Interest-Based Nervous System?
The interest-based nervous system is a framework that explains why some tasks are particularly hard to complete for people with ADHD. For someone with this type of brain wiring, a task needs to meet one of the following criteria to get done:
- Novelty: The task needs to be new or different to capture and sustain attention.
- Interest: It should be inherently interesting to the individual.
- Urgency: There must be an immediate need to complete the task.
- Challenge: The task should present a challenge or create a sense of competition.
This system contrasts with the way neurotypical individuals function, as they tend to complete tasks based on importance, external rewards, or avoiding consequences. For them, meeting a deadline or avoiding penalties might be enough motivation. But for those of us with ADHD, we need to approach tasks differently to get them done effectively.
How to Use the Interest-Based Nervous System to Your Advantage
Understanding this system can be transformative for managing ADHD. By reframing tasks within these four motivators, you can make them more approachable and less overwhelming. Here are some strategies that have worked for me and my clients:
Novelty
- Switch Up Routines: Regularly change your routine to keep things interesting.
- Try New Approaches: Experiment with different methods of completing the same task, like trying a new recipe or a new route to work.
- Pair Tasks With New Experiences: Listen to a new podcast or explore new music while doing routine chores.
Interest
- Align Tasks With Your Passions: If you love technology, use apps or gadgets to help manage repetitive tasks like reminders or scheduling.
- Add Personal Touches: If you’re creative, use customized tools for work or study, like decorating your workspace with your own artwork.
- Combine Tasks With Enjoyable Activities: If you thrive on social interaction, make phone calls or video chats part of your routine while doing mundane tasks like cleaning or organizing.
Urgency
- Create Deadlines: Set artificial deadlines for yourself to instill a sense of urgency.
- Involve Others: Have someone hold you accountable, like planning a reward for meeting a deadline together.
- Reward Yourself: Give yourself a treat after finishing a task to build positive reinforcement.
Challenge
- Make Tasks Fun: Turn chores into games or friendly competitions, like seeing who can tidy up faster.
- Set Personal Records: Challenge yourself to complete a task in a certain time, then try to beat that time next time.
Learning about the interest-based nervous system has made a huge difference in my life. It’s not just about understanding my brain better; it’s about using that understanding to create strategies that work for me. If you or someone you know faces similar challenges, exploring this concept can provide valuable insights and practical solutions. By finding ways to incorporate novelty, interest, urgency, and challenge into your tasks, you can transform your approach to everyday activities, making life more manageable and enjoyable.
