Because sometimes, the brain just wants to play ping-pong while you’re trying to work!
Introduction to INCUP
Ever sat down to work, only to find your mind drifting off to that TikTok you saw five minutes ago? Or maybe you’ve got a big paper due, but somehow reorganizing your entire closet becomes priority number one? If you have ADHD—or even if you suspect you do—you’ve probably had more moments like these than you can count.
The irony behind me writing this article right now is that I have stopped and started no less than 7 times in the first paragraph. So I see this as the perfect opportunity to use the skills in this article to keep me motivated to write this article.
Why do we struggle with motivation in these ways, and how do we learn to stop working against our unique ADHD brains? Enter INCUP, a handy acronym coined by Dr. William Dodson, a psychiatrist specializing in ADHD. INCUP stands for Interest, Novelty, Challenge, Urgency, and Passion. These are what Dr. Dodson calls the key factors that motivate our “interest-based nervous system”. Think of INCUP like a five-ingredient smoothie for your brain. When you toss in these ingredients, your mental blender starts whirling in just the right way.
In this post, we’ll break down each ingredient to show you how to turbocharge your motivation—ADHD style.
I: Interest
“Boredom is the kryptonite of motivation.”One hallmark of our ADHD minds is that interest is everything. If something is boring or repetitive, it’s as if our brain says, “Nope!” and turns off like a TV with a missing remote. But when something is interesting—truly fascinating to us—that’s when our ADHD brain lights up like a disco ball.
Tips to Infuse More Interest
Gamify tasks: Turn your to-do list into a challenge. For instance, if you need to clean your room, set a timer and see how many items you can put away in five minutes. Then try to beat your score!
Find a personal connection: If you have to read a dense textbook on, say, the history of bread (hey, it could happen), try to relate it to something you care about—like new recipes or cultural traditions. This makes it less about “bread” and more about a fascinating, personal story.
Create a reward system: If you’re interested in a new streaming series, promise yourself one episode after hitting a study or work goal.
Think of your ADHD brain as a picky eater. It only wants to chow down on tasks that look interesting on the plate. So dress them up like a five-star meal!
N: Novelty
“Oh look! Something shiny!” ADHD brains love the new and exciting—like a cat with a new laser pointer. As soon as something becomes routine, motivation tends to fall off a cliff.
Tips to Keep Things Novel
Change your workspace: Work at a café instead of your usual desk. Or sit on the floor or in the backyard for a fresh view.
Rotate tasks or subjects: If you have multiple tasks, cycle through them. Work on Task A for 15 minutes, then switch to Task B for 15. This way, nothing gets too stale.
Experiment with new tools: If you’re tired of your usual note-taking app, try a new one with fun colors or unique features.
You’re like an explorer in the jungle—when you see the same tree again and again, it loses its sparkle. But discover a new path or a hidden waterfall, and suddenly you’re Indiana Jones.
C: Challenge
“I bet I can do this faster than anyone else!”ADHD brains thrive on challenges. It’s one reason we sometimes love to tackle complicated puzzles or can hyperfocus on video games. There’s something about a clear goal and a big hurdle that zaps our brain into action.
Tips to Add Challenge
Set mini-competitions: Race against yourself or a friend. If you’re both writing an essay, see who can finish the introduction first (but with quality in mind, of course).
Use the Pomodoro Technique: Try to beat the clock by focusing on one task for 25 minutes straight. Challenge yourself to stay on-topic the whole time. Can you do it?
Aim for incremental improvement: Even if a task is dull, you can find a challenge in doing it better or faster than before—like cutting a routine data-entry task from 30 minutes to 25 minutes.
It’s like you’re playing a video game with levels. Each time you complete a level, the difficulty ramps up—but so does your motivation and engagement.
U: Urgency
“Deadline? What deadline? ...Oh, THAT deadline?! I’m on it!”How many of us with ADHD suddenly become superhuman in the eleventh hour before a deadline? That’s the power of urgency. Unfortunately, it sometimes means we wait for the last minute panic to get rolling.
Tips to Create Urgency (Without Waiting for Panic)
Set artificial deadlines: If your actual deadline is Friday at 5 PM, move it up for yourself—Thursday at 5 PM. Treat it like the real deal.
Use time-bound challenges: Give yourself just 15 minutes to draft an outline, then take a break. Having a short burst of work forces your brain to see it as “do or die,” boosting focus.
Public accountability: Tell a friend or coworker, “I will have this finished by 3 PM. Check in with me!” This external pressure mimics the urgency you need.
Think of it like setting your clock 5 minutes fast so you’re never late—except you’re setting your entire motivation meter fast so you can tap into that last-minute spark earlier.
P: Passion
“This lights my fire!” Passion is that internal drive—the spark that makes us feel alive. When you’re passionate about something, staying motivated is almost effortless. But what if you’re not passionate about the task at hand? Sometimes, you can’t just wave a wand and poof—passion appears. But you can tie tasks to the things you are passionate about.
Tips to Ignite Passion
Connect the dots: Remind yourself how a boring task can lead to something you care about. Maybe filing taxes means you’ll have a better handle on your finances, which in turn helps you save for that dream trip.
Focus on your ‘why’: If you’re passionate about helping people, think about how completing that report or project might benefit others in the long run.
Find or create passion projects: If your day job is dull, carve out time for a side project you love. That enthusiasm can carry over to other tasks.
Passion is like the fuel in your car—without it, you’re stuck in park. Even if you only have half a tank, it can get you moving towards your destination.
Putting It All Together
Now that you know the INCUP ingredients, it’s time to blend them into your daily routine. The beauty of INCUP is that you don’t need all five elements in large doses every time. Even sprinkling a bit of urgency or novelty can create the spark you need.
Identify the element you’re missing: Is your task lacking interest? Spice it up with a personal reward. Feeling unchallenged? Race the clock. Need novelty? Change your setting.
Plan small experiments: Try one or two tips at a time. See how your brain responds. Keep what works, ditch what doesn’t.
Mix and match: The best motivation cocktails combine multiple INCUP elements. For example, set a mini-deadline (urgency) and turn your task into a game (challenge) while working from a new location (novelty).
Final Thoughts
Living with ADHD can sometimes feel like we’re stuck sitting on the sidelines while everybody else marches on past us. But when we tap into Interest, Novelty, Challenge, Urgency, and Passion, we’re giving our brain exactly what it needs to thrive and get moving. Think of INCUP as your personal treasure map. Each letter is a clue to finding that hidden trove of motivation you know is inside you.
So, the next time you’re stuck, remember to whip up an INCUP smoothie. Add a dash of novelty, a slice of interest, a sprinkle of urgency, a pinch of challenge, and top it all off with a big ol’ spoonful of passion. Your ADHD brain will be dancing in no time.
Now, go forth and conquer that to-do list—with style!
If you enjoyed this article, or if you have any questions, feel free to reach out to me by commenting below, emailing me at Braden@EmpowerADHDSolutions.com, or come join our Discord server, where you can talk to me directly and see the many other resources we have available. Also, be sure to check out the many other resources on our website, https://EmpowerADHDSolutions.com
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