How to Cultivate Lasting Motivation for Your ADHD Journeys

If motivation feels like it comes in hot and then vanishes without warning, you’re not broken—and you’re definitely not alone.

In this episode, I’m getting real about what it takes to cultivate sustainable motivation when you have ADHD. I’m sharing why the usual advice ("just be more disciplined") doesn’t work for our brains, and what to do instead.

I’ll walk you through the science of motivation and dopamine, and five ADHD-friendly strategies that actually help you start things—and keep going. Plus, I’ll talk about the importance of making progress visible, building rhythms instead of rigid routines, and how nervous system regulation is a game-changer for getting your energy and focus back.

Oh—and I’ll also share a story about a recent 6-hour work block that totally flopped… and what it taught me about motivation and ADHD.

💡 In this episode:

• Why ADHD motivation is emotional, not logical
• 5 strategies to spark motivation that don’t rely on willpower
• How to reset when your drive disappears
• The surprising truth about routines and rest for ADHD brains
• My go-to productivity app for staying on track

🛠 Tools I Mentioned:

I shared my favorite productivity app, Akiflow — it helps me manage tasks, time-block effectively, and reduce the chaos of bouncing between tools. Use my affiliate link (below) to get a discount, (I do receive a small commission if you sign up). It’s a tool I personally use and recommend to my ADHD clients.

Get Akiflow here: https://web.akiflow.com/referral?name=SmVu&referral=z4OYO6To3wteUSCr

🎧✨Be sure to listen!

28-DAY CHALLENGE TO REGULATE YOUR NERVOUS SYSTEM WITH ADHD

This is an affordable challenge that helps you get the result you seek (a more regulated nervous system) with the least investment possible of your money, time, and energy.

 

Challenges start at the beginning of the month so if registration isn’t open, you can join the priority notification list (on the pop-up)

 

Sign up for the challenge here: https://jenbarnes.org/adhd-get-regulated-challenge/ 

 

Join my ADHD Professional Women’s email club here:  https://jenbarnes.kit.com/email-club 

Connect with me on social media!

Youtube: @Jenbarnes

Instagram:  @i_am_jen_barnes

Learn more about how we can work together:  www.jenbarnes.org

DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.

 

If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.