M0006 - Extrinsic Motivation
Extrinsic Motivation
- Extrinsic Motivation is the use of external rewards or consequences to encourage action on an otherwise uninteresting or challenging task.
- The ADHD brain often struggles with intrinsic motivation and may require new or more stimulating external incentives to engage with tasks.
- This strategy leverages tangible or situational factors to create a sense of urgency or desirability, helping to initiate and sustain focus on tasks.
Examples
- Rewards: Promising yourself a treat, such as a favorite snack, TV show, or gaming session, after completing a task like studying or cleaning.
- Monetary Penalty: Agreeing to donate a small amount of money to a cause or person you dislike if you don’t complete the task on time.
- Point Systems: Linking task completion to tangible benefits, such as earning points in a reward system or gaining more free time later in the day.
- Loss of Privilege: Restricting access to something enjoyable, like social media or video games, until the task is completed.
- Accountability Consequences: Setting external expectations, such as telling a friend or using body doubling, to create a sense of obligation to follow through.
Discussion
Extrinsic Motivation is a practical approach to overcoming the ADHD brain’s challenge with self-initiated, intrinsic motivation. It works well when paired with gamification to make tasks feel rewarding and engaging or with task initiation rituals to ease the transition into work. While consequences can provide urgency, it’s important to frame them positively, such as setting accountability structures or clearly linking tasks to desired outcomes, rather than using negative reinforcement. For example, promising yourself additional free time later in the day creates a positive sense of motivation without inducing stress. Strategies like body doubling and timers can further enhance extrinsic motivation by adding accountability and structured focus. By combining these tools, you can build sustainable external motivators that lead to greater productivity and satisfaction.
Sub- and Co-Mitigations
| Mitigation | Description |
|---|---|
| M0004 - Task Initiation Rituals | Personalized multi-sensory process to help perform a task. |
| M0006.001 - Gamification | Use game-like elements to make tasks more engaging and rewarding. |
| M0006.002 - Timers | Using timers to better understand the time it takes to accomplish a task or for a sense of timed urgency on a task. |
| M0006.003 - Body Doubling | Working alongside someone else to improve focus on a task |
| M0006.004 - Social Accountability | Coordinating with friends, family, mentors, or others to reinforce positive behaviors. |
| M0007 - Stimulation Management | Reduces or moderates external interruptions or stimuli to improve focus and productivity. |
Expressions
| Expression | Description |
|---|---|
| EX0001.001 - Uninteresting Task Avoidance | The task is perceived as boring, repetitive, or tedious. |
Metadata
Sources
Motivation Deficit in ADHD is Associated with Dysfunction of the Dopamine Reward Pathway - PMC
Healthy Ways to Celebrate Success