How to Promote Dopamine for Multi-step or Boring Tasks
Combine learning with a goal and vice versa
Listen to a podcast on a topic you are interested while you work on something
Take a short break occasionally and read a few pages of a book (pomodoro)
Listen to an audiobook
You can also try habit-stacking – the process of adding a desired habit or task with something that you are already consistently doing. For example: Reading while you eat breakfast.
Accountability can be a good way to get motivation!
Set notes for yourself
Tell others you are going to do something or focus on a task with someone else present (body-doubling)
Build physical momentum, keep inertia, and reduce friction
Stand up
Play some music that makes you want to dance
Put on your shoes (or keep them on)
Just do the very first step. e.g. open the dishwasher, wash one dish, etc.
Bring the necessary materials for a task with you and set them in sight while you do something else
For those of us who like more of a consistent routine, choosing days that have certain tasks associated with them can work. Make Monday for dishes, Tuesday for laundry, etc.
Adjust your living area to better accommodate the struggles you might have with working memory.
Buy clear plastic organizers
Take the doors off of your cabinets
Get separator bins for your fridge
Get a whiteboard or some sticky notes to write down your goals.
A list of what you can do that is often in your line of sight
Something you can rearrange physically can help you devise a system to compare tasks and decide on priority
Some go as far as creating priority grids to compare tasks together. (see 'Prioritization Matrix' in resources below)
Break things into smaller steps/pieces. For example, you could clean just one side of the closet or just one section of the room.
You can also try gamifying tasks for yourself.
Make a 'Quest Board' and list your tasks out in a visually stimulating way and even give yourself little treats as a reward
Use your imagination! Role play that your task is part of a fantasy story
Some find that certain apps can help gamify tasks. e.g. Habitica, Finch, etc.
It is important to not let a setback turn into shame. We still deserve to relax and do things we enjoy even if we do not finish every single thing in the time we've given ourselves. Rest and recovery are important parts of maintaining the capacity to meet our goals. Its good to push ourselves to improve, but we should also be compassionate and understanding with ourselves when spoons/spell slots are low!
Resources:
Prioritization Matrix
Divergent Conversations: A Neurodiversity Podcast by Dr. Megan Anna Neff and Patrick Casale
Book Recommendation:
Organizing solutions for people with ADHD by Susan C. Pinsky
Contributors: Kaitlyn, Kathaniel, Nik