Free Health Updates
Skip to main content
Table of Contents
< All Topics
Print

How can I regain motivation with ADHD? 

Posted
Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Losing motivation with ADHD is not laziness; it is neurobiology. According to NICE guidance (NG87), ADHD affects brain systems that regulate reward, effort, and emotional balance. When dopamine and noradrenaline levels fluctuate, even important tasks can feel impossible to start or sustain. 

Discover if you have ADHD

Why motivation fluctuates so much 

ADHD changes how the brain processes rewards. A 2023 study found that people with stronger ADHD traits tend to prefer immediate payoffs over delayed goals, which helps explain why long-term projects lose their appeal. 

Neuroscience also shows that ADHD brains have trouble keeping arousal “in the optimal zone.” Too little stimulation causes under-engagement; too much leads to overwhelm. As Isaac et al., 2024 describe, this arousal dysregulation limits sustained focus and energy, leaving motivation feeling erratic. 

Emotions play a major role, too. A 2023 review found that emotional dysregulation feeling things more intensely and recovering more slowly is closely tied to ADHD symptom severity. When stress, frustration, or shame build up, the brain’s motivation circuits shut down. 

What helps you get motivated again 

According to NICE and NHS guidance, improving motivation starts with multimodal treatment, combining medical, psychological, and practical support: 

  • Medication helps stabilise dopamine and noradrenaline, supporting more consistent focus and energy (2023 review). 
  • Emotion regulation therapy reduces the “shutdown” response, a 2024 blended trial showed that learning to manage emotional triggers improved motivation and daily functioning. 
  • Lifestyle and environment: consistent routines, movement, sleep, and visual reminders help the ADHD brain stay engaged (NHS Neurodiversity Toolkit). 

Services like ADHD Certify provide structured assessments and medication reviews in line with NICE standards, while Theara Change offers evidence-based coaching programmes to help adults reconnect with purpose and momentum. 

The takeaway 

When ADHD drains your drive, it is not a failure of will; it is a sign your brain needs support, structure, and balance. With medication, skills training, and small daily rewards, motivation can return. As NICE NG87 reminds us, progress comes not from pushing harder, but from giving your ADHD brain the right tools to move forward again. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy. 

Categories