ADHD & The Interest Based Nervous System

ADHD brains are motivated by novelty, urgency, challenge, or interest. This is why boring, everyday tasks (like showering or brushing your teeth) can be so difficult to complete. People without ADHD or executive dysfunction have the proper neural wiring and neurotransmitters to complete these tasks without much effort, but for ADHD brains these tasks are much harder than even the most difficult task.

The concept of an interest-based nervous system was coined by Dr William Dodson. He explains that “a person with an interest-based nervous system must be personally interested, challenged, find it novel, or urgent right now or nothing happens.” It is either ‘I must do this right now’, or procrastination. This is the case among individuals with ADHD.

It differs from the importance-based nervous system, which is often how neurotypical brains are programmed. This system allows individuals to complete tasks according to their importance, which may not be immediate and may be important to someone else (e.g. a boss) rather than themselves. They are also able to prioritize the tasks and complete them in order of priority. They are motivated by rewards and consequences, such as knowing they won’t get a refund if they don’t return a parcel.

 Understanding the interest-based nervous system means that individuals can adapt tasks to fit into one of the four motivators, in order for tasks to be completed.

Novelty:

• How can you make the task seem new?
  e.g. come up with a new routine to follow until it becomes old, then make a new one.

• Find a new way to complete the same task.
  e.g. try making dinner in a new way.

• Pair new things with old tasks.
  e.g. listen to a new podcast or watch a new episode of a TV show whilst getting ready or leaving the house.

Interest:

• How can you adapt the task to fit your interests or link it to your interests?
  e.g. if you like creating things but hate cooking, create a recipe book of each meal that you make.

• Make the task itself seem more interesting.
  e.g. use nice stationary or pretty highlighters when reading a report.

• Do something else at the same time that interests you.
  e.g. listen to your favorite music.

Urgency:

• How can you make the task seem more urgent?
  e.g. try to introduce fake deadlines

• Introduce fake consequences for not meeting deadlines
  e.g. get someone to hold you to account and say if you don’t do x by x time, then they won’t make you dinner etc.

• Incentivize yourself to complete tasks.

Challenge:

• How can you make the task seem like more of a challenge?

• Turn the task into a competition or game.
  e.g. compete with your partner to see who can empty the dishwasher faster

• Challenge yourself
  e.g. challenge yourself to wash x amount of dishes in 10 minutes, or record the number and try to beat yourself the following day.

YOU ARE NOT ALONE! Remember to be patient with yourself and celebrate every small victory along the way. Give yourself some grace – and follow these tips – and you’re sure to see a change over time!