The Roller Coaster of ADHD Motivation: Riding the Highs and Lows
Nov 9, 2024
One of the trickiest parts of living with ADHD is the unpredictable nature of motivation. Some days, I wake up feeling energized, with ideas bubbling up faster than I can jot them down. I tackle projects head-on, and every task seems exciting, even easy. Then, there are other days—the ones that feel like an uphill climb. Everything seems to require more energy than I can muster, and getting started on even a simple task feels impossible.
Living with ADHD means navigating these highs and lows, learning to work with my brain rather than fighting against it. Over time, I’ve come to accept that this motivation roller coaster is a part of who I am. It isn’t always easy, but I’ve learned to ride the waves with a mix of patience, resilience, and a few strategies that keep me grounded. Finding a supportive community, like the one offered at Bonding Health Circles, has also helped me manage the ups and downs.
The Highs: When Motivation Feels Limitless
On my “high” days, I feel like I can take on the world. My mind is sharp, focused, and ready to dive into whatever project I’m working on. These are the days when I feel like ADHD is my superpower. I can tap into this incredible well of energy, ideas come quickly, and I become deeply immersed in my work. I call this “hyper-motivation”—a state that lets me move through tasks with clarity and speed, making everything feel almost effortless.
One memory that sticks out is a project I was working on for Bonding Health. I remember waking up one morning with a surge of excitement and jumping straight into it. Ideas flowed naturally, and for hours, I was entirely absorbed. Time melted away as I worked, and by the end of the day, I had accomplished more than I’d planned. These moments are exhilarating, and they remind me of what’s possible when ADHD aligns with my goals.
But there’s also a downside to these high-motivation days. They can make me feel invincible, as if I should be able to sustain this level of productivity all the time. When the next day comes and the energy dips, it’s easy to feel discouraged, wondering why I can’t maintain that same spark. I’ve come to realize that these highs are wonderful but temporary; I can enjoy them without expecting them to last indefinitely.
The Lows: Facing the “Motivation Wall”
Then there are the low-motivation days, which feel like hitting a wall. These are the days when I sit down to work and struggle to get started. Simple tasks that usually feel manageable—like responding to emails or organizing my schedule—suddenly feel overwhelming. There’s this mental fog that makes it hard to see what needs to be done, and even harder to muster the energy to do it.
It’s frustrating, especially when I know what I’m capable of on my high days. On these low days, I have to remind myself that motivation isn’t a constant; it ebbs and flows. It’s easy to fall into self-doubt, thinking that if only I tried harder or were more disciplined, I wouldn’t struggle so much. But over the years, I’ve learned that low-motivation days aren’t a failure on my part—they’re a natural part of how my brain operates.
On particularly rough days, I find it helpful to break tasks down into the smallest possible steps. Instead of telling myself, “I need to finish this project,” I’ll focus on just opening my laptop or starting with a single sentence. I also give myself permission to step away if I need to; sometimes, a short break or a change of scenery can be enough to recharge my motivation.
For those who experience similar challenges, joining a supportive community like Bonding Health Circles can offer valuable motivation tips and encouragement on those tough days.
Understanding the Roller Coaster
What I’ve learned over time is that these highs and lows are part of the ADHD experience. The brain’s dopamine system is different for people with ADHD, which means that motivation isn’t as easily sustained or regulated. While I used to beat myself up for not staying motivated consistently, I now understand that my brain is simply wired this way. It’s not about willpower or discipline; it’s a biological reality.
Embracing this roller coaster has helped me take a more compassionate approach to myself. I’ve stopped comparing myself to people who seem to have a steady, reliable flow of motivation. Instead, I focus on maximizing my high days and learning strategies to get through the low ones. Accepting this reality has freed me from the constant frustration of trying to be someone I’m not.
Strategies for Navigating Highs and Lows
Though I can’t control when my motivation will peak or dip, I’ve developed some strategies to help me navigate both ends of the spectrum. When I feel a wave of motivation coming on, I do my best to capitalize on it. I keep a list of priority tasks, so when I’m feeling energized, I can quickly decide what to focus on without getting overwhelmed. This list serves as a kind of roadmap, guiding my energy toward what matters most.
On low-motivation days, I use a different set of tools. One of the most effective strategies I’ve found is the “five-minute rule.” If there’s something I don’t want to do, I tell myself that I only have to work on it for five minutes. Usually, once I start, I find it easier to keep going. And if I still don’t feel up to it after five minutes, I give myself permission to stop and try again later.
I’ve also found that routines and rituals help provide structure on low-motivation days. For example, I start each morning with a short walk or some grounding exercises, even when I don’t feel like it. This simple ritual helps me feel centered, giving me a sense of accomplishment before I dive into work. On tough days, these routines become a lifeline, providing some consistency even when motivation is lacking.
If you’re looking for ways to develop productive routines or build a support system, consider joining Bonding Health Circles, where you can connect with others facing similar motivation challenges.
Accepting the Ups and Downs
There was a time when I saw my fluctuating motivation as a flaw. I believed that if I could just “fix” myself, I’d be able to work at full capacity all the time. But now, I see that my ADHD-driven highs and lows are simply part of who I am. Rather than trying to change my brain, I’m learning to work with it, finding ways to support myself on both the good days and the challenging ones.
This acceptance didn’t happen overnight. It took years of trial and error, self-reflection, and learning from both successes and setbacks. Now, I’m able to appreciate the highs for what they are—bursts of energy and creativity that bring out my best work. And on the low days, I remind myself that rest and patience are just as valuable as productivity.
Living with ADHD: Embracing the Ride
Living with ADHD isn’t always easy, but it’s an adventure. The highs and lows of motivation may be unpredictable, but they also bring a richness to life. On high days, I’m reminded of what’s possible when my brain is firing on all cylinders. On low days, I learn to be gentle with myself and find value in slowing down. Together, these experiences have taught me resilience, adaptability, and self-acceptance.
While the roller coaster of ADHD motivation isn’t always smooth, it’s part of what makes me who I am. By embracing the highs and finding ways to manage the lows, I’ve come to see that motivation doesn’t have to be constant to be meaningful. Instead, it’s about showing up, doing what I can, and trusting that the next wave of energy will come in its own time.
If you’re looking for a supportive community to help you embrace the roller coaster of ADHD, Bonding Health Circles offers a space where individuals can share experiences, strategies, and encouragement. Together, we can learn to navigate the highs and lows and find the support we need to keep going.
