For individuals with ADHD, video games often induce a state of hyperfocus because they are engineered to hack dopamine pathways—the very chemical the ADHD brain lacks. Unlike real-world tasks that demand willpower, games provide clear goals, immediate feedback, and consistent rewards. By applying these game mechanics to daily life, you can shift from relying on discipline to leveraging interest, making it possible to focus on even the most mundane tasks.
Choose Your Quest: The Power of Context
The ADHD brain does not run on discipline; it runs on interest. To engage with a boring task (like taxes or cleaning), you must transform it into a meaningful "quest." This involves connecting the task to a larger picture. Ask yourself:
- Who do I become when this is done?
- What is the emotional payoff (e.g., relief, peace of mind)?
- Who benefits from this victory?
By visualizing the relief and the "win" rather than the drudgery, you generate the initial spark of interest required to start.
Start at Level One: Building Momentum
Overwhelm occurs when you look at the entire mountain. Video games succeed because they break progress down into tiny, achievable milestones. To replicate this, ask, "What is Level One?" It might be as small as opening a laptop or finding a document. ADHD brains need to "charge up" dopamine through small successes before tackling harder steps.
Additionally, switch from outcome-based goals (e.g., "Finish the project") to time-based goals. Committing to a 20-to-40-minute window creates certainty and reduces resistance, as time is the only variable you can truly control.
Multiplayer Mode and Novelty
Games are rarely played alone because social interaction boosts dopamine. You can hack boring tasks by adding a "multiplayer" element, such as body doubling, working in a café, or calling a friend while doing dishes. Furthermore, ADHD brains crave novelty. If a task feels impossible, change the environment (the "map"), listen to new music, or use a different tool. These sensory changes provide the stimulation necessary to maintain focus.
Identify Enemies and Defeat the Boss
In games, enemies are visible; in life, they are hidden barriers like anxiety, perfectionism, or distractions. Identifying these specific blockers strips them of their power. Once the path is clear, identify the "Final Boss"—the specific micro-part of the task that causes the most dread. Equip yourself with "weapons" to defeat it, such as:
- Delegation: Asking for help with the hardest part.
- Dopamine Shielding: Sandwiching the hard task between two highly enjoyable activities.
- Verbal Commitment: Casting a "spell" by stating your intention out loud to someone else.
Collect Your Rewards
Dopamine is released in the anticipation of a reward. Video games celebrate every small victory with sounds and animations, yet in real life, we often skip the celebration and move to the next stressor. To sustain motivation, you must celebrate your wins. Whether it is a small treat, a break, or acknowledging the effort, these rewards serve as fuel for the next quest. Without the promise of a "loot drop," the brain refuses to load the next adventure.
Mentoring question
What is one ‘Level 1’ micro-step you can take right now to start a task you’ve been avoiding, and what specific reward will you give yourself immediately after completing just that first step?
Source: https://youtube.com/watch?v=lb4_v9cdhxE&is=8kuq85JOE1ey0ZtZ