Sometimes ADHD brains can act like a stubborn toddler absolutely refusing to do the thing you'd like them to do. Maybe you're stuck scrolling on the couch. Or your last to do of the day is sitting there staring at you just daring you to leave it for tomorrow. Or maybe you REALLY have to get those dishes done because you've run out of forks, and you're on your last spoon.

Motivation with an ADHD brain doesn't work the way most people think it does but there is a pattern and it might help!

I: Interest - Make the task more interesting in some way. Set a goal, give yourself a reward afterwards. Sometimes, even giving yourself a reward WHILE you're doing the thing can help too!

N: Novelty - Make it new, change things up. Play some different music. Try changing your location. Buy a new water bottle to make that drinking habit you've been meaning to start, more exciting.

C: Challenge - Make it a game, earn some gold stars for completing the task. Race yourself, beat your personal best from last time.

U: Urgency - Add a deadline or time pressure. Need to clean the house? Invite a friend over in 45 minutes and watch that motivation to have a clean house increase with every minute that passes!

P: Passion - Connect the thing to something you care about. Sometimes just reminding yourself why it matters or how it helps can be enough to get things started. Doing the dishes might feel pointless until you realize that all you've got left are knives.

There you have it! INCUP! The motivation acronym to use when you're feeling that inertia. You don't have to force it. Choose one from the list and see if it gets the ball rolling!