Have you found yourself stuck thinking about a task, unable to get started, no matter how much thought you try to put into it?
Are you stuck on a task, unable to gain the motivation needed to continue?
You likely know this task is important and that it needs to be completed. You may even feel frustrated with your current motivation levels.
These experiences can happen to any one of us, but they’re more common in individuals who experience neurodivergent traits due to sensory sensitivities, sensitivity to rejection, and executive dysfunction.
If you relate to these experiences, consider seeking virtual support from a mental health counsellor or a neurodivergent coach.
In this blog, we'll delve into the definition of motivation, explore its connection to neurodivergence, and explore practical strategies to enhance motivation and highlight self-care products that can support you through these challenges.
What Is Motivation?
Motivation can be thought of as a driver of your goal-oriented behaviours. It initiates and guides your ability to start a task and stick with tasks. It also includes the desire to stop negative behaviours that are hindering your ability to meet your goals.
This motivation can be conscious or unconscious and can be categorized into two primary types: intrinsic and extrinsic.
Intrinsic Motivation
Intrinsic motivation is motivation that arises from within yourself. You are performing or engaging in an activity simply for its own sake, rather than to receive an award or avoid some type of punishment. In other words, nothing external is influencing your behaviour.
It could be driven by personal satisfaction, curiosity, or the enjoyment of the task itself. For instance, a person might complete a 5-kilometer marathon because they love to run, not for any rewards or recognition.
Extrinsic Motivation
In contrast, extrinsic motivation involves completing an activity due to some external factor, such as earning rewards or avoiding negative consequences.
For instance, a child earns good grades on a math test because they were rewarded with a movie night out for doing so. The movie night is the motivation, not the task itself.
These extrinsic motivators can be effective in some circumstances, such as when you may need to complete a task that you find boring or unmotivating.
Prolonged and excessive extrinsic motivation. However, it can be detrimental.
When the person already has intrinsic motivation and they are rewarded excessively for a task they already enjoy, it can reduce intrinsic motivation.
For example, a 2008 study showed that children who were rewarded for playing with a toy they had already expressed interest in became less interested after being externally rewarded.
What Does Neurodivergent Mean?
The term "neurodivergent" was coined in 2000 by Kassiane Asasumasu, an autism rights activist, during the autism rights movement that gained momentum in the 1990s.
During this period, people observed that many non-autistic individuals also experience differences in brain functioning that deviate from societal norms.
Asasumasu introduced "neurodivergent" as a non-medical term to describe individuals whose neurocognitive functioning varies in several ways from dominant societal expectations.
"Neurodivergent" serves as an umbrella term encompassing a variety of conditions, with new conditions potentially being added over time.
Each person under this umbrella possesses unique traits and experiences. Some examples include:
Tourette’s Syndrome
Learning disabilities like dyslexia
Medical conditions like multiple sclerosis (MS) and epilepsy
Other mental health conditions
Giftedness
Moreover, some identities, such as AuDHD (a combination of autism and ADHD), reflect combined neurodivergence.
Asasumasu created this term to foster inclusion and build a community among individuals whose brain functioning does not fit typical societal expectations.
How Motivation Relates to Neurodivergent Individuals
Neurodivergence encompasses a variety of neurological conditions, including ADHD, dyslexia, autism, and more.
While motivation is complex, neurodivergent individuals may experience particular challenges:
Motivations Connection to Interests: Neurodivergence may result in a strong desire to follow tasks that are associated with your interests. Interests can drive motivation. When a task aligns with personal passions, motivation may be on the higher end. Conversely, tasks that feel tedious or that are disconnected from personal interests may lead to motivational challenges.
Difficulty with Executive Function: Many neurodivergent conditions involve challenges with attention span, organization, planning, self-control, and memory. This impairment can create barriers to motivation when it comes to initiating tasks or overcoming procrastination.
Sensitivity to Rejection: Neurodivergence might lead to a heightened emotional response to real or perceived criticism. This can lead to an avoidance of tasks that may result in negative feedback. This fear can further hinder motivation and engagement in various activities.
Waiting mode: ADHDer in particular may experience anxiety that is associated with waiting for a task. For instance, if you have an appointment at 2 pm, the anxiety associated with waiting may result in no motivation to complete any tasks before this.
Sensory Sensitivities: Many neurodivergent individuals experience sensory sensitivities. Overwhelming sensory input can create a state of distress, making it challenging to concentrate or begin tasks. When the environment feels overstimulating, the brain may focus on coping with sensory input rather than focusing on the task at hand, which can reduce motivation for tasks.
Hyperfocus and Burnout: Some neurodivergent individuals can hyperfocus on tasks, immersing themselves deeply when they are interested. However, this can result in burnout when motivation wanes, leaving individuals feeling drained and unmotivated.
Fear of Failure and Perfectionism: Many neurodivergent individuals carry a fear of failing into academic settings, which can reduce motivation to begin tasks. The anxiety stemming from previous experiences may create a loop of avoidance and can hinder academic performance.
From an intersectional perspective, these challenges may be particularly pronounced in individuals who are neuroqueer or who face other experiences of oppression.
Task Paralysis and Autistic Inertia
Task paralysis and autistic inertia are specific challenges faced by ADHDers and autistic individuals, respectively.
Task paralysis occurs when ADHD individuals become overwhelmed with the thought of initiating, engaging with, or completing a task. As a result, you may experience a freeze response and be unable to move on with a task even if you wish to do so.
This can result from various factors, including fear of failure, lack of confidence, or uncertainty about how to approach the task.
Autistic inertia is similar to task paralysis but occurs in autistic individuals. It refers to the tendency for autistic individuals to feel overwhelmed by the demands of a task, which makes engaging in tasks nearly impossible.
Strategies to Improve Motivation
Workplaces, schools, and community settings often contain environments that can be difficult to navigate. Managing distractions and sensory sensitivities may help to improve motivation.
The tips for managing overwhelming emotions may vary for each individual, but here are some strategies curated by neurodivergent individuals that you can try:
Set Realistic Goals: Break larger goals into smaller, more manageable tasks, making them less overwhelming and easier to tackle. Utilizing the SMART criteria—Specific, Measurable, Achievable, Relevant, and Time-bound. This structured approach not only provides clarity but also allows for measurable progress, boosting motivation as each small task is completed.
Create a Structured Environment: Design a distraction-free workspace that minimizes interruptions. This can involve organizing the physical space, eliminating clutter, and ensuring that essential tools are easily accessible. Additionally, utilize planners or digital apps to assist in maintaining a consistent routine and help stay organized and on track with tasks.
Ask for Help: Ask for the support of an accountability buddy to keep you motivated and on track to reach a deadline. You could let someone know, “I’m struggling to get this task done. Could you help me stick to my goal?” Body doubling is one example of this. Body doubling is working alongside another person. It even works virtually.
Implement Timers and Breaks: Use the Pomodoro Technique, which utilizes timers to create structured work intervals, typically lasting 25 minutes, followed by short breaks. This method encourages sustained concentration while preventing autistic burnout by providing regular opportunities for rest. Scheduling these breaks allows individuals to recharge and refocus, enhancing overall efficiency and motivation.
Use Sensory Tools: Depending on your needs, tasks may be overwhelming and require tools that reduce stimulation, or they may be boring and require stimulation. If you require a reduction in sensory stimulation or something that calms your nervous system, noise-cancelling headphones can reduce sound, while comforting plush toys can soothe tactile stimulation. You may also need the opposite. In this case, music may support you in achieving the level of motivation you need.
Reward Yourself: Although rewarding yourself shouldn’t be used in all circumstances, it can be used when you really dislike a task and need an external stimulus to support your ability to engage with it. You could acknowledge your achievements, as it helps to build confidence and foster a sense of accomplishment. This reinforces the idea that progress is being made, which can create motivation to tackle upcoming tasks. To amplify this effect, create a reward system with rewards that suit your own needs, so these rewards are more likely to motivate you.
Leverage Your Passions: Align tasks with personal interests for intrinsic motivations, creating more enthusiasm about the work. Additionally, provide opportunities for choice to boost autonomy. Autonomy in workplace decisions makes people more motivated in the outcomes.
Add Novelty: Making a game out of a task can enhance your motivation to complete it. Music can amplify this by elevating mood, creating a more enjoyable environment. You may also want to change the task up a bit so that there is something new for you to enjoy.
Ask for Accommodations: Neurodivergent conditions can be considered a disability if they impair your functioning. Motivation challenges may indicate one functional impairment. Consider becoming familiar with local disability laws related to accommodations. If you consider your neurodivergence a disability, request support such as quiet workplaces, fewer meetings, or written communication instead of verbal.
Practice self-compassion: When faced with setbacks in motivation, getting angry at yourself for it is likely to place you in an even bigger motivation hole. Instead, do a U-turn and treat yourself kindly, as you would a friend. Recognize that it's okay to struggle and that progress is not always linear.
Prioritize self-care: Engage in activities that bring joy and relaxation, such as tai chi, yoga, coloring, or meditation. Be consistent with basic personal hygiene tasks to maintain motivation.
Chunking tasks: Pair tasks with one another. I’d recommend pairing ones you dislike with ones you enjoy. This will allow you to use a task that you really enjoy to boost your motivation levels to complete a boring task.
Consider Future Satisfaction: You may not want to complete a task at this current moment, but consider how it will feel in the future if you complete this task. Think of completing this task as an act of self-care for yourself in the future. For instance, doing the laundry now is a reward and an act of self-care for your future self, who now doesn’t have to do this task later in the day.
Set Boundaries: When you have too much on your plate, you are more likely to become overwhelmed. This can also increase your risk of burnout. One core sign of burnout is a lack of motivation. Boundaries are a great tool to be proactive and prevent burnout. Learning to say no so you can reduce your cognitive load and minimize sensory overload, burnout, and a lack of motivation.
Delegate: Recognize that you do not have to do everything. If you dislike a task and there is room for delegating this task to someone else, consider doing so. You can focus on the tasks that will improve your motivation and not reduce it.
Establish a Sensory Safe Space: Create an environment that minimizes distractions and makes you feel less overwhelmed. If a physical space isn't available, consider a sensory safety kit.
Talk it out: As you are working on a task and toward task completion, keep talking to yourself about all the progress you are making. Acknowledging progress can go a long way to maintaining motivation.
Join Support Groups: Connecting with others can provide community and new strategies for navigating motivation challenges with those who understand your challenges.
Consider Neurodiversity-Affirming Therapy: If you require additional support managing motivational challenges, reach out to a neurodiversity-affirming professional for guidance and encouragement to create a personalized motivational plan that suits your needs. When preparing for your initial therapy consultation, look for someone who affirms your identity and offers coping strategies based on your strengths.
Specific Motivation Tips for Those With Neurodivergence and Chronic Illness
Many neurodivergent individuals also face chronic illnesses. Pain disorders and fatigue can intersect with neurodivergence, creating additional barriers to motivation. Here are some strategies to navigate these experiences:
Understanding Your Limitations: Recognize the impact of your chronic illness on your energy levels and cognitive functioning. Adopt a flexible approach to tasks, allowing for days when motivation might be lower.
Self-Care Essentials: Incorporate self-care products that cater to both your neurodivergent and chronic illness needs.
Schedule Downtime: Recognize the importance of rest. Build quiet, restorative periods into your schedule, allowing your mind and body to recharge.
Use the spoon theory.
The spoon theory was created during a college dinner. Christine, a person with chronic illnesses, was asked by her friend what living with chronic illnesses is like. Christine handed her friend spoons and stated that most people have an endless supply of spoons (energy for this metaphor), but you only have 12 each day with a chronic illness.
Every activity Christine does takes away spoons (used as energy for this metaphor). Due to this, she has to be meticulous about her choices to make sure she doesn’t deplete all 12 spoons (her full energy reserves) before the day is over. People with chronic illnesses or disabilities have to be aware of their energy units.
Autistic individuals, ADHDers, and other neurodivergent folks may have more energy for certain tasks than others. We may have more energy to do the laundry than we do to socialize. It is important to think of our spoon theory in such a way that we have different amounts of spoons depleted for different activities.
This theory encourages neurodivergent folks to understand their own unique energy levels (spoons) for different sensory tasks and to use these to avoid burnout.
Book a Free Consultation
Are you struggling with motivation and seeking support?
The team at Blue Sky Learning is here to help. Book a free consultation today to discuss personalized strategies that suit your unique needs by emailing hello@blueskylearning.ca or following the link below.
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