The 5 ‘must Know’ ADHD Motivations

We’re stepping into 2025 with all its hopes, changes, and a few surprises. If you’ve got ADHD or dyslexia, you might know that traditional “New Year’s resolutions” and motivated thinking can feel different than what most people experience. In this episode of the podcast (player at the top of the page), Stephen Martin digs into what truly drives people with neurodiverse minds—and how to tap into that energy as you set new goals.

It’s not just about finishing tasks or ticking boxes. It’s about figuring out what genuinely sparks your interest, why urgency matters so much, and how to channel passion to keep yourself moving forward. In this post, I’ll unpack Stephen’s key insights and share practical tips for your journey.

Reflecting on the Past Year for Clarity

Before jumping into the chaos of new goals, Stephen suggests looking back on the highs and lows of the previous year. Pausing even for a moment can reveal where you thrived and what challenged you. If you’ve felt scattered or worn out, unstructured time might be more helpful than you think. It gives your mind the space it needs to sort out ideas and figure things out.

Some of us try to fix every piece of ourselves when a new year begins. This can lead to frustration if we don’t know what motivates our unique mind. So, reflect gently. Think about what made you feel energised or which tasks you put off. Those clues reveal your personal motivators.

Why Motivators Look Different for Neurodiverse Minds

ADHD and dyslexia often come with different ways of seeing the world. Traditional rewards and consequences may not click the same way. Instead, we might need something interesting, urgent, or a little challenging to get us going. Stephen jokes that if it’s not novel or exciting, our brains might wander off in search of it anyway.

“I’ve realised that the things that motivate me are not the same as what’s pushed on me from outside—I need interest, novelty, or a real sense of urgency.”

For many, passion also plays a huge role. Passion doesn’t just keep you curious, it sustains you when boredom creeps in. By identifying how passion shows up in your life, you’ll discover long-term drive that outlasts any carrot-on-a-stick approach.

Key Motivators to Harness for 2025

Stephen breaks down five motivators that help neurodiverse adults move from thinking to doing. These include:

• Interest: Topics or tasks that spark your curiosity, such as a creative project or a new hobby.
• Novelty: A fresh idea or environment that keeps your mind alert and engaged.
• Challenge: Competition or a personal quest that taps into your desire to win or succeed.
• Urgency: Last-minute deadlines or a sense that something must be done now.
• Passion: A deeper, more meaningful driver that fuels consistent action over time.

While some might see consequences as a prime motivator, Stephen argues they often fall flat for those with ADHD or dyslexia. It’s not that you don’t care about the outcome, it’s that your mind isn’t switched on by fear or punishment. It’s drawn to possibility and excitement instead.

Turning Motivation into Action

Once you recognise these motivators, you can use them to shape your goals for 2025. Think about the best ways to engage yourself each day. For instance, if interest is a big driver, can you make your tasks or targets more compelling? If deadlines spark you into motion, can you set mini-timers or friendly competitions with friends?

When you set goals, keep them short and flexible. A rigid plan might feel stifling, but a series of small milestones can be thrilling because you can adapt them to your mood and progress. Spread out your tasks so you’re not overwhelmed, but keep that spark alive by adding a dash of novelty now and then. Over time, you’ll build consistency without losing the fire.

Looking Ahead: Making 2025 Count

Goals don’t need to be huge to change your life. They should align with your personal motivators and the parts of life that light you up. If you start the year with a head full of expectations but no emotional connection to your plans, you’ll struggle to follow through. Tap into urgency, sprinkle in some interesting challenges, and let your passion guide you forward.

That’s how you build momentum. And momentum is powerful. Once you’ve got it, you’ll push through difficulties more naturally because your brain is actually on board with the plan.

• Reflect: Look back and find the moments that truly gave you energy.
• Identify Motivators: Figure out which of the five motivators resonate most.
• Set Engaging Goals: Align your tasks with what lights you up, not what you think you “should” do.
• Stay Flexible: Allow yourself room to adapt when life changes.
• Embrace Novelty: Introduce something new or challenging when you feel stuck.

Beginning the year with these points in mind can give you a sense of direction, especially when you know your neurodiverse brain needs a different approach to stay on track.

Key Takeaways

• Reflect on last year to understand what worked and what didn’t.
• Unstructured time can clear your thoughts and let your mind reset.
• Core motivators for ADHD and dyslexia include interest, novelty, challenge, urgency, and passion.
• Outcomes or negative consequences usually don’t energise neurodiverse minds.
• Leverage personal motivators for goal setting and better follow-through.

If you’re curious to learn more about how to use these motivators, listen to the full episode at the top of the page. You’ll hear Stephen’s personal experiences and more advice on creating a life that plays to your strengths. For added support, visit truthaboutdyslexia.com or join our Facebook community at facebook.com/groups/adultdyslexia. Nobody needs to wade through 2025 alone—let’s do it together with the motivation that fits us best.