How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It)

by Jessica McCabe

Pick a reward that is meaningful to you. Different people respond differently to different rewards. Maybe the best reward for you is something you don’t often let yourself have or something that’s related to the steps you’re taking to reach a goal. I like to buy myself fitness gear as I keep working out, and soft cozy sweaters to write in as I make progress. If a reward is personally meaningful, it’s more likely to motivate you. Scale a reward strategically. Think economics. If a reward is too big, it floods the reward market and inflation happens. If you reward yourself with sushi for emptying the dishwasher, that is now what emptying the dishwasher costs. Good luck trying to convince your brain to do the same task tomorrow for less. At the same time, if it’s not big enough, it won’t be motivating enough: “Okay, I am not emptying the dishwasher for five minutes of video game time. Emptying the dishwasher takes me longer than that!” Make the reward more immediate. A reward that happens right away is one that is more salient. Immediate positive feedback is a great example. You can also try rewarding yourself as you go, or pairing something rewarding with the activity itself. If a reward is “stuck” in the future—like an upcoming trip you have planned—make your progress more tangible by posting a picture of your destination and marking off days on your calendar. Tap into your excitement! Give yourself the reward for doing The Thing. Rewards don’t work as motivational fuel if ...