ADHD & MOTIVATION to EXERCISE | Everything I've Tried (It's A LOT)

Summary

This video script explores the speaker's personal struggles with motivation, particularly around exercise, as someone with ADHD. It highlights the difficulties of using traditional motivational strategies and how ADHD-specific needs, like novelty and external accountability, drive success. After discussing various attempts—ranging from reward systems to medication—it's revealed that paying for a personal trainer proved to be the most effective method. The speaker encourages others to embrace neurodivergent-friendly strategies, emphasizing the importance of self-compassion, realistic expectations, and finding what truly works for one's brain.

Takeaways

• 😀 Motivation in ADHD is often driven by interest, novelty, urgency, or a deadline, not rewards or consequences.
• 😀 Traditional motivational strategies like willpower and rewards are not effective for individuals with ADHD.
• 😀 ADHD diagnosis revealed that motivation is based on the interest-based nervous system rather than self-regulation.
• 😀 The constant search for motivation to exercise has been a lifelong challenge, with varying degrees of success.
• 😀 Tried strategies like changing workout times, signing up for events, and using rewards, but they all had limited success.
• 😀 Motivation for exercise often falls apart when novelty wears off, life gets busy, or emotional states interfere.
• 😀 Setting rigid routines for exercise can feel restrictive, leading to rebellion and a loss of motivation.
• 😀 External accountability, such as friends or partners holding you accountable, often leads to resentment and doesn't work well.
• 😀 Finding motivation for exercise is a journey that requires a personalized approach and self-compassion.
• 😀 Paying a personal trainer for regular sessions was the only consistent solution for regular exercise, though it's not sustainable long-term.
• 😀 Medications (Concerta XL) help set up structures and support motivation, but don't initiate it for tasks that aren't engaging.

Q & A

What is the primary challenge the speaker faces when it comes to motivation?

The speaker struggles with finding motivation, particularly for exercise, and often finds that traditional motivational strategies don't work due to the impact of ADHD. They also note that their motivation is affected by their emotional state and external factors, such as the novelty of activities wearing off.

How does ADHD influence the speaker's ability to stay motivated?

ADHD affects the speaker's motivation by making them reliant on external factors like novelty, urgency, and challenge. Traditional methods such as rewards or consequences don't align with how their brain works, leading to difficulties in staying motivated for tasks like exercise.

What strategies has the speaker tried to get motivated for exercise, and what were the results?

The speaker has tried various strategies, including signing up for fitness events, changing workout times, using rewards, and paying for gym memberships. However, these strategies have not proven to be sustainable, as they often lose interest once the novelty wears off or when there's no external accountability.

Why did the speaker's experience with a personal trainer work better than other strategies?

The personal trainer approach worked because the speaker had a scheduled commitment, financial investment, and one-on-one accountability. This external structure motivated them to show up and work out, even though it was not sustainable long-term due to the cost.

What role does medication play in the speaker's motivation to exercise?

Medication, specifically Concerta XL, helps the speaker by making it easier to create routines, stay organized, and maintain motivation for activities once they are already interested. However, it does not provide the initial spark of motivation for things they don't want to do, like exercise.

What is the 'interest-based nervous system,' and how does it affect ADHD motivation?

The 'interest-based nervous system' refers to the tendency of individuals with ADHD to be motivated by novelty, urgency, and challenge rather than by traditional factors like importance or rewards. This means that people with ADHD need external triggers to feel motivated and engaged in activities.

What is the significance of 'waiting mode' in ADHD, and how does it affect motivation?

'Waiting mode' refers to the experience of being preoccupied or anxious about an upcoming task or activity, which makes it hard to relax or focus on other things. In the context of exercise, this results in cancellations or avoidance, as the speaker often can't relax until the task is complete.

What has the speaker found to be a successful exercise routine, and why does it work?

The speaker has started kickboxing as a new activity, which is working for them due to its novelty and the commitment to a weekly class. The enjoyment and satisfaction after each session help sustain their motivation.

How does the speaker's approach to motivation differ from traditional methods?

The speaker emphasizes that neurodivergent individuals, particularly those with ADHD, should focus on strategies that align with their brain's natural tendencies. Traditional methods like self-discipline, rewards, or consequences often fail because they don’t tap into the brain’s need for novelty, challenge, or urgency.

What message does the speaker want viewers to take away from the video?

The speaker encourages viewers, especially those with ADHD, to stop using strategies that don't work for their brain and instead embrace methods tailored to their unique needs. They advocate for self-compassion, relentless determination, and the application of strategies that acknowledge ADHD’s impact on motivation.