Tips for Getting Motivated Throughout the Day

Coffee and music

Some days, I can rely on the feeling of motivation to get me going; most days, though, I have to utilize the idea of doing things even if I don’t feel good. What usually helps make that process easier, as an AuDHDer, is to include my interests or some sort of reward for doing certain things. For example, getting out of bed in the morning can take me a lot of time, and I get overwhelmed with the anxiety of not being able to start. So, I try to have something good to eat in the kitchen, to encourage me to get up. I also try to plan my schedule in a way that allows for responsibilities to be paired with an activity I enjoy. I have something to look forward to, and it can make the boring activity go faster knowing there’s something I enjoy at the end. You could go a step further and pair something you like to do with something you have to do—like being in nature while doing homework or making phone calls. I listen to music I like while doing chores. It can be different every day, so it’s a good idea to take time and focus on what you enjoy. Really build up a list of things you can use when you’re not feeling motivated. And remember our best looks different every day.

I love the forest app and finch. I use finch to set goals and get rewards in the app but then I use forest to set timers to keep me focused.

For me breaking down tasks into the smallest possible fragments makes them seem a lot more doable and less daunting. Like in school I usually just try to breakdown every five minutes of work and schedule my break times and stuff like that. If you need to run errands write them all down and check them off as you do them. And also reward yourself. Even if it’s a lil fist pump it helps your brain.

for household chores and stuff, i find to do lists very helpful, like other ppl said, it’s good to be detailed with it and congratulate yourself on the “small stuff” it helps with motivation to get bigger things done :) also putting shoes on helps me lol. if i have shoes on my brain is like oh ok we’re not just sitting around all day we’re actually doing stuff! i have a pair of old sneakers that have become my cleaning shoes LMFAO

My best piece of advice for motivation is to have a set list of things you need to do and like kind of set yourself up with a reward system like I'm not usually motivated to do my homework but I give myself caffeine after I do my homework like I'll give myself a Dr pepper and I'll have a set list of everything I need to do for that week or for even that day that's the best advice I can give you I hope it helps

This sounds so silly, but how I feel motivated sometimes is pretending that I want to get revenge on life by showing I CAN do something. And since I have a bad forgetting problem, I write down lists. I get the very easy tasks done, which motivates me to try finishing the list since there is less stuff to do then and not as overwhelming. But I have to do them back to back. If I give myself a break, that motivation is gone immediately and I don't wanna do stuff again. Sitting down means I'm done apparently according to my body.

With motivation, I have two tips. One is the two minute rule: you work on your task for at least two minutes. You can quit after that, but usually since you started, you'll have the momentum to finish more or all of the task. The Second tip is to listen to motivational music while working on something. Neffex is pretty good, and Queen songs for that.

Motivation comes after the act sometimes. It's this cycle of making yourself complete the task, whatever that may be, feeling that reward, and then feeling motivated to do the next thing. But sometimes you have to push through that initial ick of not having the motivation to actually feel motivated afterwards

I do too I'm sorry I wish I had some advice