You can read the first part on Understanding Interest-Based Nervous System here.
Do you ever have trouble getting motivated?
Dr. William Dodson, a renowned psychiatrist and ADHD specialist, identifies five key pillars of motivation that are particularly effective for individuals with ADHD.
But what makes these pillars so crucial, and how can they be utilized to transform challenges into opportunities for growth?
The Five Pillars of Motivation
Dr. Dodson identifies five key drivers of the Interest-Based Nervous System, each crucial to unlocking intrinsic motivation:
1. Interest
Activities that captivate our curiosity and bring joy naturally draw our attention and energy. For example, an artist lost in their painting or a writer immersed in crafting a story is propelled by genuine passion. Discovering and nurturing these interests can transform lives.
To harness this pillar:
Reflect on what excites you and brings you joy. Create a "joy list" of activities that consistently engage your focus.
Experiment with blending your interests into everyday tasks. For example, if you love storytelling, use it as a framework for presentations or problem-solving.
Encourage curiosity by setting aside time to explore new hobbies or revisit old ones.
2. Novelty
Exploring new and unfamiliar experiences stimulates the brain and sustains focus. Novelty taps into our natural curiosity and creates a sense of excitement that makes even challenging tasks feel manageable.
To make the most of novelty:
Incorporate variety into routines by trying new routes to work, rearranging your workspace, or experimenting with different tools.
Take up a new hobby or skill, such as learning a musical instrument, trying a new sport, or delving into an unfamiliar subject.
Use sensory novelty, such as listening to unfamiliar music or working in a new environment, to refresh your focus and creativity.
3. Challenge
Setting ambitious yet achievable goals fosters a sense of accomplishment. The right balance between difficulty and attainability creates an exciting tension that drives sustained effort and enthusiasm.
To effectively leverage challenges:
Break large tasks into smaller, manageable steps to avoid overwhelm while maintaining momentum.
Set "stretch goals" that push you slightly beyond your comfort zone, providing a rewarding sense of growth.
Track progress visually, such as with charts or journals, to celebrate milestones and stay motivated.
4. Urgency
Deadlines and time-bound tasks create a sense of urgency that can counteract procrastination. This pillar thrives on the brain’s ability to prioritize tasks when there’s a clear and immediate goal.
To create urgency:
Use tools like countdown timers or the Pomodoro method to create focused, time-bound work sessions.
Break tasks into smaller chunks with mini-deadlines to build momentum and reduce the intimidation of large projects.
Introduce external accountability by sharing deadlines with a trusted colleague, friend, or mentor.
5. Passion
When activities align with personal strengths and deeply held interests, they create a synergy that enhances motivation and joy. Passion not only boosts happiness but also propels personal and professional growth.
To connect with your passion:
Dedicate time to pursuits that make you lose track of time or feel deeply fulfilled. Reflect on these moments to identify your core passions.
Align your goals and projects with your values and strengths to create a sense of purpose.
Regularly revisit and refine your passions as you grow and evolve, ensuring they remain a source of inspiration.
By leveraging these five pillars—interest, novelty, challenge, urgency, and passion—individuals can find ways to harness their unique cognitive processes, embrace their strengths and achieve their goals. As we navigate the complexities of our unique brains, let us remember that challenges can lead to positive transformations, fostering personal growth and resilience.
WHAT'S NEXT?
DOWNLOAD OUR GUIDE: Understanding Interest-Based Nervous System
In this guide we offer a brief introduction on Interest-Based versus Importance-Based Nervous System, the different pillars of motivation, and simple exercises to leverage your interest- based nervous system.
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