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ADHD Motivators - INCUP


INCUP are the five factors of an interest-based nervous system, as opposed to an importance-based nervous system (more motivated by obligations and timelines)

coined by William Dodson, a board-certified adult psychiatrist who was one of the first practitioners to specialize in adults with ADHD 25 years ago 

1. Interest


fascination, intrigue

For the ADHD brain, genuine interest is perhaps the most powerful motivator. When something captures your interest, your brain releases dopamine—the neurotransmitter associated with pleasure, reward, and attention

People with ADHD typically have lower baseline levels of dopamine. Activities that naturally spark interest provide that crucial dopamine boost, making engagement possible and sometimes even effortless (Luman et al., 2010; Sonuga-Barke, 2005).

Look for aspects of necessary tasks that genuinely interest you. Can you approach a work project from an angle that engages your curiosity? Can you connect routine responsibilities to larger interests or values that matter to you?
       

2. Novelty


creativity, change

The ADHD brain is particularly responsive to what's new and different. Novel experiences and approaches can trigger dopamine release, making it easier to engage with tasks that might otherwise feel mundane.

The pursuit of novelty isn't merely preference—it's a neurobiological response that can significantly impact your ability to focus and engage (Kooij et al., 2019; Tegelbeckers et al., 2016).

Introduce new elements to routine tasks. Work in different environments, use different tools, or approach familiar tasks from new angles. Even small changes can stimulate the novelty response.

Examples:
  • take a new route to the grocery store or go to a different grocery store
  • try a new DAW, new drum one-shots, new concepts
  • make music outdoors or at a cafe

3. Challenge


competitiveness

Many adults with ADHD find themselves remarkably focused when facing the right kind of challenge. When a task requires problem-solving and stretches your abilities (without overwhelming them), it can become intrinsically motivating.

The right level of challenge creates a state of flow and engagement that can bypass typical attention difficulties (Csikszentmihalyi, 1990; Østergaard et al., 2021).

Break larger tasks into smaller challenges with clear completion points. Set challenges for yourself with meaningful rewards. Remember that the challenge should be sufficient to engage your problem-solving abilities without triggering avoidance.

Examples:
  • To make things easier - focus on one note at a time, add one beat at a time
  • To make things more challenging - play many notes at a time, finger drum entire pattern loop


4. Urgency


deadline

The approaching deadline, the last-minute preparation—these scenarios often trigger intense focus and productivity in ADHD minds. While this isn't always the healthiest motivation pattern, understanding it can help harness its power more effectively.

The urgency response often creates what many with ADHD describe as "11th-hour clarity"—a sudden ability to focus intensely when time pressure becomes real (Rubia et al., 2009; Toplak et al., 2013).

Create artificial urgency through timers, accountability systems, or breaking work into smaller "urgent" segments. The Pomodoro Technique (working in focused 25-minute intervals) can be particularly effective for creating manageable urgency.

Examples:
  • get grocery shopping done before rush hour hits


5. Passion

When something deeply matters to you—when it connects to your values, identity, or vision—the motivation often follows. Passion can create sustained interest that overcomes typical ADHD barriers to engagement.

Most people are aware that ADHD can make it harder for someone to stay focused. But that doesn't mean that those with the disorder are always distracted. In fact, many experience periods of hyperfocusing in which they become intensely engaged in something they're passionate about. When they find that passion, it can be a significant motivator for them. Why it matters: Passion creates meaning, and meaningful activities are more likely to sustain attention even through difficult aspects of the work (Sedgwick et al., 2019; Hupfeld et al., 2019).

References:



Attention-deficit-hyperactivity disorder and reward deficiency syndrome


Molecular genetic studies have identified several genes that may mediate susceptibility to attention deficit hyperactivity disorder (ADHD). A consensus of the literature suggests that when there is a dysfunction in the “brain reward cascade,” especially in the dopamine system, causing a low or hypo-dopaminergic trait, the brain may require dopamine for individuals to avoid unpleasant feelings. This high-risk genetic trait leads to multiple drug-seeking behaviors, because the drugs activate release of dopamine, which can diminish abnormal cravings. Moreover, this genetic trait is due in part to a form of a gene (DRD2 A1 allele) that prevents the expression of the normal laying down of dopamine receptors in brain reward sites. This gene, and others involved in neurophysiological processing of specific neurotransmitters, have been associated with deficient functions and predispose individuals to have a high risk for addictive, impulsive, and compulsive behavioral propensities. It has been proposed that genetic variants of dopaminergic genes and other “reward genes” are important common determinants of reward deficiency syndrome (RDS), which we hypothesize includes ADHD as a behavioral subtype. Moreover, it is concluded that dopamine and serotonin releasers might be useful therapeutic adjuncts for the treatment of other RDS behavioral subtypes, including addictions.

Reference:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2626918/


Dopamine Deficiency


Dopamine is a neurotransmitter and a hormone. It communicates chemical messages between nerve cells in your brain or between your brain and the rest of your body. It plays an important role in many of your body’s functions, including memory, motivation, learning, reward and movement.

Dopamine deficiency means having a low level of dopamine. Low dopamine levels are linked with certain health conditions like Parkinson’s disease, depression, or ADHD. It may also make you more susceptible to taking risks or developing addictions.

Treatment of dopamine deficiency depends on the underlying cause.
  • Parkinson’s disease. Levodopa may be prescribed for Parkinson’s disease. In some cases, dopamine agonists, such as pramipexole (Mirapex®), ropinirole (Requip®) or rotigotine(Neupro®) may be used. Dopamine agonists work by mimicking dopamine, causing nerve cells to react in the same way.
  • Depression. Treatment of depression may include selective serotonin uptake inhibitors, such as fluoxetine (Prozac®), that affect both the neurotransmitters serotonin and dopamine to make them work.
  • Attention deficit hyperactivity disorder (ADHD). This condition can be treated with methylphenidate (Concerta®, Ritalin®), which increases dopamine activity.

How can I increase dopamine levels in a natural way?

If you think you have a low level of dopamine, see your healthcare provider. You may have a disease that’s associated with dopamine deficiency that’s treatable. If an illness can’t be diagnosed, you may wish to try remedies that naturally increase dopamine. Keep in mind that further research is needed on the effects of food on neurotransmitters such as dopamine.
  • Eat a diet that’s high in magnesium and tyrosine-rich foods. These are the building blocks of dopamine production. Tyrosine is an amino acid. It’s absorbed in your body and then goes to your brain, where it’s converted into dopamine. Foods known to increase dopamine include chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon and wheat germ.
  • Engage in activities that make you happy or feel relaxed. This is thought to increase dopamine levels. Some examples include exercise, meditation, yoga, massage, playing with a pet, walking in nature or reading a book.

What supplements raise dopamine levels?

Supplements that increase dopamine levels include:
  • Tyrosine. Tyrosine is a natural amino acid and a precursor to dopamine. (Dopamine is made from tyrosine.)
  • L-theanine. L-theanine is another precursor to dopamine.
  • Vitamin D, B5 and B6. These vitamins are needed to make dopamine.
  • Omega-3 essential fatty acids.
  • Magnesium.

Reference:
https://my.clevelandclinic.org/health/articles/22588-dopamine-deficiency


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