One of the best conceptualizations I have heard about ADHD is that ADHD is an executive functioning deficit. Meaning, its not that a person doesn’t know what to do or how to do it, they can’t make themselves do it. Knowledge of task does not become performance of task.

It is easy to mistake this behavior for a lack of motivation. A better description of this behavior is a lack of willpower. Willpower: your ability to control impulses. Will power is measured by how easy is it to resist a tempting treat, get out of bed in the morning, go to the gym,  or start and persist in a difficult task.

Willpower is a very important thing to understand. First, willpower is a muscle that gets tired when used. Self control is a finite resource.

Second, the of willpower fuel tank seems to be smaller for people with ADHD.  When willpower is low, impulsivity is up and task completion is low. Because they run out of fuel quicker, they need to refuel more often.

Let’s look at how to build willpower. Yes, build. Its a muscle you can build!

1. Meditation. It improves your performance in all areas of your life. Its the gym for the brain and increases the density of the grey matter in your pre-frontal cortex.
2. Exercise. So much research has been done to show that your ability to pay attention and learn improves after you have been physically active.
3. Sip glucose in fluid form. Blood glucose in the brain is directly correlated with willpower. Sip a sport drink at work or at school when faced with a difficult project.
4. Breathing. There are many different methods for how to breath. In short, when you breath in your body and mind relaxes and you are able to access the helpful, adaptive parts of your brain.
5. Sleep. A lack of sleep for any human makes even a normal person have similar symptoms to ADHD.  If you have ADHD you do not want to emphasize what is already a challenge. Get adequate sleep.
6. Taking the practice of willpower seriously. Each time you conquer your impulses, your willpower increases. Do your best to finish what you start and do it the best you can. Push the limit to do a little more than you think you are capable of doing.
7. Do the most important things first when your willpower muscle isn’t tired.
8. Break tasks down to 10 minutes of work and 3 minutes of rest.
9. Create an external structure to help motivate with immediate consequences (positive and negative consequences).
10. Break the activity into smaller parts.
11. Positive self talk, “I can do this!”
12. Talking about or envisioning the rewards for task completion.

 

What kills willpower:

1. TV. Internet. Video games.
2. Sleeping in.
3. Substance use or other addiction like Pornography.
4. Not sleeping.
5. Giving into impulses without a fight.