In this engaging discussion, Russ Jones, host of the ADHD Big Brother podcast and an expert in community-based ADHD coaching, dives into the challenges of motivation and follow-through. He emphasizes the pitfalls of traditional goal-setting for those with ADHD, suggesting more dynamic, interest-driven approaches. Russ shares valuable hacks like gamifying chores and the importance of accountability and community support in overcoming inertia. His insights illuminate how building a supportive network can empower individuals to take action and enhance their productivity.
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volunteer_activism ADVICE
Gamify and Share Goals
Share your goals with your community to increase accountability and motivation.
Gamify your goals by turning them into challenges with friends.
volunteer_activism ADVICE
Manipulate Friction
Increase the friction for undesirable activities and decrease it for desirable ones.
Put away distractions like video games and keep engaging items like books readily available.
question_answer ANECDOTE
Accountability Partners
William and Brian hold each other accountable for their weekly walks.
Shared activities are easier to maintain than solo ones.
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We’re back for part two of my conversation with Russ Jones, host of the ADHD Big Brother podcast and head of his community-based ADHD coaching of the same name. In this half of the conversation, we get into the nitty-gritty of how to actually get yourself to do the things you know you need to do—whether that’s tackling laundry, setting (and remembering) goals, or just getting yourself unstuck when ADHD inertia takes over.
We talk about how traditional goal-setting can fail for ADHDers (and to try and flip that around), why accountability makes everything more manageable, and how structuring tasks in a fun, interest-driven way makes all the difference. Russ also shares some of his best hacks for dealing with executive dysfunction, including gamifying chores, breaking through mental resistance, and using community as a force multiplier for motivation.
Now, you don’t have to listen the first half of our conversation to get a lot out of this episode, but just know that this is part two.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/214
All right, keep on listening to find out how to build momentum, follow through, and stop getting stuck at the starting line.
This Episode's Top Tips
When you’re stuck in a rut, having people who believe in you (even when you don’t believe in yourself) is a game-changer. This is one of the places where having a strong community can really help you flourish.
Traditional goal-setting doesn’t always work. If you're finding yourself stuck, try a “Reverse Mountain” Approach: Instead of imagining the goal at the top, imagine yourself at the top and let momentum pull you down, guiding your each next step towards your goal.
If something is “important but boring,” find a way to inject fun, novelty, or urgency to make it engaging. If the task still feels unbearable, set a 10-minute timer and see how far you get. If you still don’t want to do it, try switching things up and find an approach that does work.
Hacking Your ADHD