ADHD Tip: Gamify Boring Tasks

Many people with ADHD have trouble getting started or finishing tasks that feel boring. Why? Because ADHD brains are wired to seek excitement and novelty (fun!). Quick reminder: that is dopamine, the chemical linked to motivation, reward, pleasure, and focus. In ADHD, dopamine signaling can be lower or less effective (not fun!), which makes boring tasks especially hard to start.

This is also why we procrastinate on projects but somehow pull them off at the last minute. The task may feel boring… until the deadline hits, and suddenly it becomes exciting!

A great way to tackle boring tasks is to gamify them. Turn a task into a game by adding rewards, competition, or small challenges. For example: “How many tasks can I complete in 20 minutes?” Or, if you are competitive, race a friend or the clock. Even mundane chores can feel more motivating and engaging when gamified!

Reflections:

• What small rewards or challenges could make my boring tasks more fun?

• How does it feel to complete a boring task when I gamify it versus when I don’t?

Challenges:

• Pick a task you’ve been putting off and set a 20-minute challenge for yourself.

• Turn a mundane chore into a friendly competition with a friend or family member.