Approaching ADHD Motivation in Neurodiversity-Affirming Ways: Let’s Talk About PINCH and Interest-Based Nervous Systems

As with many things in the neurodivergent experience, there is a huge misconception with ADHDers’ motivation- or what is perceived as “lack there of.” ADHDers are often labeled as “lazy,” or “procrastinators.” This in fact is not the case. Rather, ADHDers operate from interest-based nervous systems, which may mean accessing motivation/regulation requires different approaches. 

Executive function is the name of the game. It is essentially the brain’s management, handling tasks such as switching or maintaining focus, initiating tasks, memory, self regulation, and more. ADHD brains experience struggles with executive functioning, and the brain chemicals necessary for accessing motivation (dopamine, norepinephrine, etc.) regulate differently- directing affecting that sense of motivation. When they are not flowing the same way in ADHD brains, that is what makes things like concentrating or starting a task feel so difficult, like we’re frozen- or be perceived as “laziness,” or “just not wanting to.” But let’s reframe this: we ADHDers are struggling to access this motivation through neurotypical avenues. When we approach it from an avenue consistent with the neurotype’s makeup- with the ways our brain chemicals are flowing- we’re suddenly able to move through tasks in more fluid and authentic ways. 

So let’s circle back to interest-based nervous systems. Most ADHDers are often motivated by interest rather than systems that are responsive to obligations. When we are motivated by interest, this is helping activate the flow of dopamine and other chemicals needed for motivation and self-regulation. Having this knowledge alone can be majorly helpful in alleviating some of the confusion and frustration that is often associated with the internal and external narratives of feeling unable to regulate to begin tasks. 

We have the background knowledge- but how do we actually access this? Let’s talk about PINCH. PINCH is a strategy for ADHDers, meaning to approach tasks from areas of Play, Interest, Novelty, Competition, and “Hurry Up!” (Urgency). This can look like:

P – Play 

Incorporate play into tasks that may feel mundane. For example: "I'm going to make up a little song about doing the dishes, and do a little dance as I do.” Or “let’s pretend we’re Luisa from Encanto- what’s the heaviest toy you can pick up and put away?” Even things done in tandem with tasks, such as fidgets, can be a great way to help with focusing and sustaining attention.

I – Interest

Start with tasks that hold inherent interest. For example: when doing homework, start with the subject that interests you before starting the subject you are dreading. Some people find support in utilizing “dopamine sandwiches.” This means to start and end with an interesting activity/task. By doing so, you can ride the dopamine wave into the mundane task, then get another dose of dopamine with an interesting task that follows it to help avoid the drained feeling.

N – Novelty

Switch it up! A lot of us experience frustration when a system that was working for us, no longer does after a period of time. This is because many ADHD brains like- and need- newness. For example: do to-do list apps no longer feel useful? Try a color coded fridge schedule. Does your cleaning routine feel boring? Trade chores with your sibling/partner/roommate, or change up the order. Does your kitchen organization system feel off? Re-do it! Explore many different systems in your “toolbelt,” and cycle through them regularly. That way, systems that worked for you in the past will feel new and novel again when you revisit them.

C – Competition

This one is fairly self explanatory. Turning tasks into a challenge, or adding a game-like element can help increase engagement in a task overall. For example: “Let’s see who can pick up the most toys- ready set go!” 

H – Hurry-Up (Urgency)

Motivation can really kick into high gear when there’s a time pressure element, and there is a sense of urgency. This is where “procrastination” labels often come into play. Many of us tend to start the task when the deadline is closely in sight. Intentionality is important with all of these strategies, but perhaps especially this one. Urgency can often evoke feelings of stress and anxiety- especially when there are external perspectives that we are being lazy or irresponsible. Whether you are exploring these strategies for yourself, your child, or a loved one, you may want to try combining this strategy with others to increase the accessibility to the task, and create a more affirming narrative surrounding our task completion. Be gentle with yourself or your kiddo if the time pressure feels like too much, or does not ignite motivation. 

A reminder that everyone’s experience is different! Perhaps some of these strategies will be supportive for you or your child, and perhaps not. As we learn more and more about neurodiversity, we are hopefully learning more and more about cultivating spaces and processes of neuroinclusivity as well. A primary takeaway here can be to continue asking the question: how has ableist narratives shaped my perception of my own or others’ experiences, and how can I take things, such as diverse nervous systems, into consideration to develop a more affirming outlook? I hope you find some support in the PINCH motivators, or find your own processes that support and affirm your authentic experience.

-Mikaila Vieyra, LPMT, MT-BC

Identity of the author*: white, neurodivergent, queer, cis-woman.

*Why do we include this? Intersectionality is the way that the various identities we hold (race, gender, sexual orientation, dis/ability, etc.) impacts the way that we experience and perceive the world. How/what we take in from the world impacts how/what we put into the world. Though we are committed to consistently engaging in reflexive practices to explore our explicit/implicit biases, we share the identity to be transparent on what perspective this blog post is coming from.