Understanding ADHD and Motivation
For individuals with ADHD, getting started on a task, maintaining focus, and following through to completion can feel like climbing a mountain. Executive functioning challenges make it difficult to initiate tasks, sustain attention, and regulate motivation. Traditional advice like “just start” or “work harder” doesn’t align with how ADHD brains operate.
That’s where the INCUP strategy comes in. INCUP is a motivation framework designed specifically for ADHD brains, helping individuals engage with tasks in a way that works with their neurology rather than against it. By incorporating Interest, Novelty, Challenge, Urgency, and Play, INCUP can provide the momentum needed to take action and stay engaged.
Breaking Down INCUP
1️⃣ Interest – ADHD brains are wired for curiosity and engagement. If something is interesting, motivation comes naturally.
- Example: If your child struggles with writing assignments, try letting them write about a topic they’re passionate about—like their favorite video game or superhero.
- For adults: If you need to do paperwork, make the task more engaging by using a visually appealing planner, color-coding notes, or setting up a dedicated workspace with minimal distractions.
2️⃣ Novelty – New or unusual experiences capture attention and increase dopamine, making tasks easier to start.
- Example: If homework feels monotonous, switch locations—try working in a park, coffee shop, or even under a blanket fort.
- For adults: If meal prepping feels like a drag, try a new recipe or challenge yourself to create a meal with only five ingredients.
3️⃣ Challenge – ADHD brains thrive on challenges, especially ones that feel like a game.
- Example: Turn chores into a race: “Can you clean your room in 10 minutes?” Add a reward for extra motivation.
- For adults: Set a timer and challenge yourself to beat the clock when answering emails or organizing your workspace.
4️⃣ Urgency – A deadline or external accountability can help kickstart motivation.
- Example: If your child procrastinates on assignments, use a countdown timer to create a sense of urgency.
- For adults: Create self-imposed deadlines with a reward system, like “I can watch an episode of my favorite show after I finish this report.”
5️⃣ Play – Making tasks fun and engaging can make a huge difference in motivation.
- Example: If your child resists reading, turn it into a game by letting them earn points or rewards for finishing chapters.
- For adults: If exercise feels boring, make it playful—dance, play a sport, or turn a workout into a challenge with friends.
Applying INCUP in Daily Life
Let’s say you or your child struggles with cleaning a messy room. Here’s how INCUP can help:
✅ Interest: Use a visually engaging checklist or set up a fun reward system for completing tasks.
✅ Novelty: Change up the cleaning order—start with something different each time. ✅ Challenge: Set a goal to finish before a song ends or create a points system for each item put away. ✅ Urgency: Use a timer to create a race against the clock. ✅ Play: Make it a game—pretend to be on a cleaning competition show or give each item a silly voice while putting it away.
By using the INCUP method, individuals with ADHD can find ways to make tasks feel less daunting and more engaging. Instead of forcing motivation in a traditional way, this strategy works with the ADHD brain to spark action and maintain focus.
If you or your child struggles with motivation, give INCUP a try!
