ADHD and Motivation Problems

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that is characterized by symptoms of hyperactivity, impulsivity, and inattention.¹ Unfortunately, adults and children with ADHD are often labeled as unmotivated, lazy, or even apathetic. These negative labels are unfair and hurtful.

Instead of simple laziness or a lack of motivation, this “immobility” or “sluggishness” often reflects the impairments in executive function that can be associated with ADHD. Understanding these impairments is important in order to correct common misperceptions about ADHD.

What does ADHD look like?

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental condition characterized by a wide range of symptoms and behaviors, some of which can look like a lack of motivation.

Healthcare professionals use specific criteria to diagnose ADHD, which differs slightly between children and adults.

Symptoms and behaviors associated with ADHD include:

• trouble focusing on tasks or becoming so focused on an activity that you lose track of time
• difficulty paying attention and being easily distracted
• moving from one activity or task to another without completing them
• impulsive behaviors that may result in negative consequences
• regularly forgetting items or appointments
• low motivation to begin tasks, especially ones that don’t interest you

Some of these symptoms can look like an unwillingness to engage in a task or activity. This is most likely why some people associate ADHD with laziness.

Deficits in executive function

A 2020 studyTrusted Source looked at the symptoms of ADHD in adults to see if they could identify specific patterns of behavior. According to the researchers, adults with ADHD showed deficits in executive function and different types of attention.

Executive functioning is the ability to plan, remember instructions, and carry out tasks to completion. If you have ADHD, this may be especially challenging for you, making it seem like you lack motivation.

Differences in brain chemistry

A studyTrusted Source using mice suggests certain neurotransmitters — notably dopamine — may play a role in motivation for people living with ADHD.

Lower levels of this neurotransmitter can affect reward centers in the brain, causing a lack of enthusiasm for starting or completing tasks.

Researchers suggest that altered patterns in the dopamine pathway may be one reason you might have difficulty with motivation if you live with ADHD.

In addition, research in 2017Trusted Source suggests differences in the brain structure of people with ADHD may also play a role in low motivation.

Challenges with sustained or divided attention

In a 2015 studyTrusted Source involving 29 adults with ADHD and 30 people without ADHD, researchers found that those with ADHD had difficulty with selective attention and divided attention.

Researchers suggest this result supports the idea that focusing on an activity or multiple sources of information for a relatively long and undisturbed time can be difficult for adults with ADHD.

These differences in attention can appear to be a lack of motivation, when in reality, it’s a manifestation of ADHD symptoms.

How do I know if I have ADHD?

Because symptoms differ between adults and children, and between males and females, it’s sometimes difficult to determine on your own if what you’re experiencing is ADHD.

For women, ADHD is often underdiagnosed. This may be partly due to the misconception that ADHD only affects school-aged boys. But symptoms of ADHD in women can look different from men, leading to confusion in the diagnostic process.

If you believe you’re having symptoms of ADHD regularly, or your symptoms are creating challenges in your relationships, work, and more, consider speaking with your doctor to figure out what’s going on.

Do I Have ADHD or Am I Lazy?

When you have problems concentrating or finding the energy to get things done, you might wonder if it might be ADHD or something else. You might even wonder if maybe you’re just feeling lazy. 

If you are wondering if you might have ADHD, you should talk to a doctor to learn more. While the condition is most often diagnosed in childhood, it is sometimes underdiagnosed and can continue into adulthood.

Symptoms in boys tend to include more hyperactivity and impulsivity and because such symptoms are more disruptive, they are diagnosed more frequently. ADHD in girls and women, however, tends to be marked by more symptoms of inattention. Since these symptoms are less obvious, the condition is often missed.

ADHD Symptoms Are Often Misunderstood

Because people who have ADHD often struggle with staying focused and completing tasks, others may incorrectly label the behavior as laziness. Unfortunately, people with this condition sometimes internalize these labels as well, particularly if they have not been accurately diagnosed.

Labeling people with ADHD as “lazy” contributes to mental health stigma. It’s important to recognize that ADHD is a neurodevelopmental condition that is caused by factors such as genetic, brain abnormalities, and exposure to environmental risks.The symptoms of ADHD are not caused by laziness.

Other Factors That Affect Motivation

If you don’t have ADHD and are experiencing a lack of motivation, there may be other factors that are making it difficult for you to be focused and productive:

• Anxiety: If you are experiencing anxiety, you might feel restless and find it difficult to concentrate. This may mean that you also struggle to stay on task and get things done, which can make it hard to stay motivated.
• Boredom: It might mean that you are feeling stuck in a rut and need to find some new strategies for getting motivated.
• Depression: Depression can lead to symptoms such as avoidance, loss of interest, loss of motivation, difficulty remembering, and problems concentrating.

If you are having a difficult time staying motivated, it may be worth talking to a doctor or therapist for further evaluation and advice.

Treatments

First of all, it is important to actively engage in treatment for ADHD. Connect with a doctor experienced in treating ADHD, and openly and regularly communicate with them about your symptoms.

Treatment for ADHD depends a great deal on your symptoms and individual needs. In many cases, it may include medications and behavioral interventions:

• Medications that are used to treat ADHD include stimulants, antidepressants, and non-stimulant ADHD medications.⁶
• There are a variety of behavioral interventions that can be helpful including psychotherapy, parent training, school interventions, and learning interventions.⁷

Interventions focused on improving executive functioning can be helpful for improving motivation and productivity. Strategies like using reward charts, daily planners, and daily checklists can help people better plan, organize, and carry out tasks.

How to Improve Motivation When You Have ADHD

Finding ways to manage the symptoms of ADHD can help you feel more motivated and be more productive. The next time you are struggling to get started or stay on task, try some of these ideas:

• Break down projects into smaller, more manageable chunks
• Delegate some tasks
• Exercise
• Incorporate physical movement into your day
• Reward yourself more immediately for little steps taken towards reaching goals
• Set smaller goals
• Set aside a short, less overwhelming time period (for example, 10 or 15 minutes) to commit to working on the activity that has you feeling stuck