Square Pegs Vol 5: Motivation Hacks for an ADHD Brain

sarah89335
Apr 2
3 min read

Motivation is a funny one, isn't it? For years, I felt like a square peg trying to force myself down a round-hole career path, wondering why my "brain" wouldn't start for mundane tasks. Then, in Spring 2025, I got the missing piece of the puzzle: an ADHD diagnosis.

I realised it wasn't that I didn't want to do the work; it’s that my brain is wired for dopamine, not duty. (Yes, the 'Squirrel' meme is my spirit animal).

When you have an ADHD brain, traditional motivation is a myth. Most people have a "Priority-Based" nervous system, they do things because they are important or have a deadline. We have an "Interest-Based" nervous system.

Our brains don't start for "shoulds." They only ignite when a task hits one of these four triggers (ICNU):

Interest: Is it fascinating?
Competition (or Challenge): Can I "win" or beat a record?
Novelty: Is it new or being done in a new way?
Urgency: Is the deadline right now?

If a task doesn't have one of those, our brain essentially stays in "neutral."

Here's how I build a toolkit to create those triggers manually and stay productive without hitting the dreaded ADHD burnout:

1. Redefining Productivity as "Intentional Choice"

We often think productivity means "grinding." It doesn't.

Productivity means making intentional choices toward a goal. Sometimes, that choice is to pause. The goal might be to replenish. Productivity can mean a total reset. Instagram post, author unknown

For me, productivity isn't about willpower; it's about curiosity. If I can find one interesting thing about a boring task, I've already won.

2. The "Chunking" Method (Breaking the Boulder)

Big goals feel like boulders. My brain sees a "Slide Pack" and screams "TOO BIG!" I break it down into micro-wins until I hit a task that actually sparks my interest. Once I’m 'in,' the hyperfocus takes over.

Build a slide pack = Scary big goal!
Open Google slides = Yep, I can do that.
Find a couple of quotes = Oh this is interesting.
Get some images = I’m enjoying this now
Craft my narrative = Hey, I did it!

3. Radical Accountability & Body Doubling

Square pegs often work better when someone else is in the room. This is known as Body Doubling. Whether it’s calling a friend while I do the laundry or telling a client my "Monday Goal," having an external witness provides the urgency my brain needs and keeps me interested in the goal when the initial novelty fades.

I regularly have body doubling Zoom sessions with a fellow coach; we spend 90 minutes together on a call working on our own tasks. It’s a bit like a virtual office.

This even helped me pay off my credit card debt! I shared my journey on TikTok and my followers became my accountability buddies. The idea of "reporting back" to them kept me from impulsive spending. Within 22 months, I was debt-free; all because I hacked my need for external accountability.

4. Gamifying the Mundane

If it's boring, my brain won't do it. So, I make it a game.

The Pomodoro Technique: I use YouTube videos (like Pomodoro Cat) to turn work into a 25-minute race against the clock driving my desire for competition.
The "Lucky Dip" method: I put tasks (often household chores) into a jar and pick one at random. The novelty of the surprise factor gives my brain the spark it needs to actually start the vacuuming.

Final Thought

Being a "Square Peg" in a "Round Hole" world is exhausting, and ADHD burnout is real. Stop looking for "motivation" and start building the ICNU hacks that actually fit your brain!

Stay Square,

Sarah

PS: If you’re a fellow Square Peg struggling to find your 'ICNU' at work, let's chat. I help people build the scaffolding they need to thrive, not just survive.