School is out for the day, soccer practice is over, and it’s time to do homework. Julie has to study for a Spanish vocab quiz, finish a set of geometry questions, and read the next two chapters of The Great Gatsby. Not too bad, right? For Julie, who has ADHD, even a light homework night can mean a struggle to maintain the motivation to get things done. Studying for Spanish has been a minefield ever since she bombed her last two exams, and when is she ever going to use geometry in real life? Normally, Julie loves reading, but the tale of Jay Gatsby doesn’t compare to the new novel she just got for her birthday. It’s going to be a long night. If you’re like Julie, or have someone in your life who is like her, then you understand that her low or inconsistent motivation can come in many forms—from distraction, to frustration, to apathy—making it a barrier to success. Learn more about what factors contribute to lower motivation and how to find the motivation to get things done.
ADHD and Motivation
Getting and staying motivated is something that everyone has to cope with from time to time. Some tasks are boring, some are difficult, some are overwhelming, and some just don’t seem as important compared to other things going on in our lives. ADHD magnifies these motivation problems, which can be especially challenging during adolescence when more demands are placed on teens’ executive function skills. Neurotypical individuals are motivated to do things according to what satisfies specific needs that range from basic needs like security and self-esteem to rewards like money, fun, and avoiding feelings of failure. Individuals with ADHD aren’t that different, but what is different is their need for novelty and stimulation and the way their brains process new or challenging tasks. These issues with executive functioning make it difficult to plan, problem solve, and make connections.
As teens transition from elementary to middle school and eventually to high school, students must rely more on executive function skills to plan projects, organize study time, and regulate emotions. When a student like Julie is assigned a project, for example, she may procrastinate because the task seems overwhelming: she doesn’t know where to start and bad grades on projects in the past make her feel like she’s doomed to fail. In fact, ADHD amplifies feelings of failure not only because ADHD is associated with more learning challenges, but also because experiences with success are less likely to make an impact than setbacks. As a result, teens with ADHD develop a distorted self-concept. They see a challenge and can’t help but feel like “I can’t do this.”
Motivation Strategies
Consider the following motivation strategies to transform“I can’ts” into “I cans” and ultimately help your teen with ADHD build confidence and develop independence:
- Offer support rather than judgment. Problems with motivation often manifest in ways that seem designed to frustrate parents of teens with ADHD. Rather than sit down and complete crucial assignments that either aren’t stimulating enough or reignite feelings of failure, teens shift their focus to activities that fuel their self-confidence and curiosity. Parents then become the bad guys: nagging and even issuing consequences to ensure work gets done. Instead of waiting for blow outs to happen, listen first. Create a safe space to explore whether problem behaviors like resistance and laziness are merely masking feelings of anxiety and a lack of self-confidence.
- Identify strengths and celebrate successes. Because failure can have an outsize impact on a teen with ADHD’s self-esteem, keep the focus on their successes, which can be anything from good grades to landing a role in the school play. Collect memories and artifacts of accomplishments, so you can remind your teen that she has what it takes to persevere and succeed because she’s done it before. Praise effort as well as achievement by noting even small steps forward. Identify any strengths and areas of interest that can be capitalized on while addressing areas of weakness.
- Work together to set goals that are meaningful to your teen. If you’re lacking motivation, the last thing you need is someone else, especially a parent, setting yet another seemingly impossible task. The only way progress will be possible is if parents and teens are on the same page. Let your teen lead. Ask if he can identify at least one thing that he wishes he could change, what would it be and why? Create a plan together that breaks down the steps to achieving that goal into smaller, more manageable tasks, so he can experience success every time he makes progress.
- Seek out ways to turn boring tasks into engaging ones with a shift in perspective. While it’s not always possible to adapt assignments or tasks into ones that align more closely with what really excites a teen with ADHD, it is possible to reframe boring tasks by making connections with his or her interests or future goals. Can she see how understanding cellular respiration connects with her dream to be a veterinarian one day? Maybe an English presentation can resemble the format of his favorite YouTube channel’s videos? And, if any feelings of frustration start bubbling up, it’s always okay to try approaching a task in a new or different way.
- Get physical. Movement and exercise can release both endorphins and energy, improving the motivation of students with ADHD. It’s even better if the timing of exercise becomes part of daily routine so students are ready to transition into work mode more easily.
- Break down big tasks into smaller ones. Igniting and sustaining motivation depends to a large degree on preventing feelings of being overwhelmed. Breaking big tasks into smaller, mini tasks makes it easier to organize time and provides opportunities to experience the reward of successfully getting something done as each step is crossed off the to-do list. Individuals with ADHD, however, may have trouble identifying the subtasks required to complete a major assignment or study for an important exam. Help build this skill by initially collaborating on a list of tasks. As you create each list, it becomes a template for a similar task in the future that your teen can refer to and eventually even internalize.
How A+ Can Help
The first step to addressing any motivation issues, especially in teens with ADHD, is to learn more about it. Parents and teens who understand how ADHD affects the way the brain approaches challenging tasks can move away from the feelings of frustration and shame that smother motivation and begin implementing strategies that create fun, safe, and nurturing learning environments that build confidence. If you’re struggling with ADHD and motivation, A+ Test Prep and Tutoring is here to help! Our Executive Function Coaching services pair students with tutors who can help them set meaningful and achievable goals that can be academic or personal. Then, students explore strategies that will help them meet their goals, experimenting with what works and what doesn’t and addressing any barriers to progress. The great thing about motivation is that it isn’t static: it can get better. So, whether you need support in the form of a tutor or take your own steps towards building back motivation, change is possible.
At A+ Test Prep and Tutoring, our practices are based on the latest developments in educational theory and research. We have an excellent team of tutors who can help you with standardized testing, executive functioning, or achievement in any other school subject. If you want to find out more about our services, contact us here.
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