Why is it that sometimes we feel like we can’t lose, and others, like there isn’t even a point in trying?

Well, I can speak for myself with over 30 years of experience “doing life” as a high achiever with ADHD that it certainly feels like a rollercoaster ride much of the time.

I have been fortunate to be an eternal incurable optimist. Perhaps it’s an adaptive quality developed from the steady stream of ups and downs throughout my life.

Perhaps it’s something we are hard-wired with.

Or perhaps it’s a result of the lottery I won in terms of my genetics, time and location of birth, and incredible family and support system that’s never left my side.

Recently I have been working through a blend of highs and lows, as is my lifelong pattern, and doing reflection on what I could share with you all that would be of value. (side note: more to come on Stoicism which I highly recommend on this topic of highs/lows)

One of the most powerful foundational concepts that I fall back on time and time again is the idea of generating “Momentum”.

In the context of human behavior and psychology, Momentum typically refers to the state of being propelled forward in our actions and thoughts. It's a kind of psychological inertia – once we get going on a task or project, it's easier to keep going.

This can be a HUGE challenge for people with ADHD given the nature of our brains. The overwhelming difficulty and frustration with that one line, “Once we get going on a task or project”, cannot be understated. It’s one of the most basic and yet most essential behaviors that are required for “doing life”.

So how do we create momentum when we struggle to get started?

That’s where understanding the link between Momentum & Dopamine comes in.

Momentum and dopamine are interconnected components in managing ADHD.

Think of dopamine as the brain's fuel for motivation, focus, and engagement - it's what gets your engine running. However, like a car, the brain doesn't run well without enough fuel, and in the case of ADHD, there is often a dopamine deficiency.

Creating momentum can be a powerful strategy for counteracting this deficiency. When you engage in a task, especially intrinsically rewarding or stimulating, your brain can release more dopamine, enhancing your ability to concentrate and maintain focus. The longer you stay engaged, the more momentum you build, and the easier it becomes to stay on task.

But momentum is not just a biological process, it's also a mental one. The act of completing tasks, no matter how small, provides a sense of accomplishment, which in itself can boost dopamine levels and create a positive feedback loop.

For us high achievers with ADHD, harnessing this power can make a profound difference. It can mean the difference between being constantly distracted, living in chaos, frustrated, overwhelmed, and achieving a state of effortless 'flow,' where you're so engaged in what you're doing that everything else fades away.

THIS IS WHERE OUR ADHD SUPERPOWER LIVES. IN THAT ZONE.

So how do we get there?

The key is to understand your unique patterns and triggers.

We often refer to “triggers” in a negative context but they can be positive too. I like this definition of trigger which is synonymous with “activate”:

“cause (an event or situation) to happen or exist.”

Ask yourself:

• What tasks or activities stimulate you and make it easier for you to get into that state of momentum?

• How can you structure your day to maximize these opportunities?

• How can you make sure to give yourself credit for the tasks you do complete, to feed that positive feedback loop?

By understanding and leveraging the connection between momentum and dopamine, we can turn a challenge into an advantage. You can harness your energy and focus to drive you forward, rather than holding you back

Now let’s look at how it becomes a “Flywheel”. This is where the real power lies.

Here are 6 steps to generate momentum today:

Step 1:

Clarity of Vision

Get clear on your why. Ask yourself:

• Where are you heading in 5 years?

• Why does any of this matter?

• What will happen if you do not get started?

• What will this next step enable you to do after?

Step 2:

Zoom in. Focus on the Micro, and the Macro Takes Care of Itself 🎯

To build momentum, focus on what's right in front of you. Cultivate clarity of vision, develop a plan with certainty, and know the next step. By mastering the present moment, you lay the foundation for sustained progress.

Step 3:

Compartmentalize and Minimize Distractions 🗂️

Compartmentalize your work and life to minimize distractions. Optimize your workspace, leverage techniques like the Pomodoro Technique, body doubling, deep work, and flow state to enhance focus and productivity.

Step 4:

Reflect and Celebrate Small Victories 🎉

Celebrate the small victories that contribute to your progress. Reflect on and acknowledge the process and habits, rather than solely focusing on outcomes. This reinforces positive habits and keeps the momentum flywheel spinning.

Step 5:

Learn Patience for Sustainable Results ⏳

Practice patience and avoid burnout. Sustainable momentum requires consistency and self-care. Pace yourself, maintain balance, and prioritize well-being to ensure the longevity of your progress.

Step 6:

Embrace and Learn from the Lows 📉

Embrace and celebrate the lows as opportunities for growth. Stoic philosophy teaches us to appreciate these moments, learn from them, and use them to generate even more momentum. Embracing both highs and lows paves the way for long-term performance.

Understanding the momentum dopamine flywheel and implementing these strategies is transformative for ADHD brains. Focus on the micro, maintain clarity, minimize distractions, celebrate victories, practice patience, and embrace the lows.

By doing so, you unlock the compounding effect and propel yourself toward sustained success.