For many people, getting things done can be as simple as deciding on a task and following through on it. But for individuals with ADHD, it’s not always that straightforward. Well-meaning advice like “just do it” overlooks the unique way that ADHD brains are wired. Struggles with focus, motivation and executive functioning make it difficult to jump into tasks. And yes, this even includes those times when there’s a genuine desire to succeed. Taking the time to better understand why “just do it” doesn’t work with ADHD is key to finding strategies that actually support productivity and growth.
The Myths of ADHD and Willpower
“Just do it” assumes that motivation and discipline are enough to carry someone through. But despite the stereotypes and negative associations with individuals with ADHD, ADHD is not about laziness or lack of willpower. It’s a neurological condition that impacts the brain’s ability to regulate attention, manage time and start tasks. Telling someone with ADHD to “just do it” or to “just try harder” can only increase their feelings of shame and frustration instead of offering real solutions.
Challenges in Executive Functioning
Executive functions are the brain’s management system. These are the areas of the brain that are responsible for planning, organizing, prioritizing and following through. ADHD disrupts these processes, which means even simple tasks can feel overwhelming or confusing. It’s not that people with ADHD don’t want to do things. It’s that their brain struggles to coordinate the necessary steps that are needed to get started and stay on track.
Interest-Based Motivation
People with ADHD often experience what’s called “interest-based motivation.” Tasks that are stimulating, urgent or personally meaningful to them are the tasks that get their attention. This means that any remaining tasks that feel too routine or less exciting feel nearly impossible to complete or even to begin in the first place. This isn’t stubbornness or believing like they’re above the work; it’s their brain’s dopamine regulation. Their brain is making certain tasks feel out of reach, even if and when they’re important.
Why “Just Do It” Backfires
When someone with ADHD hears “just do it,” it can trigger guilt and self-criticism. They may already feel like they’re falling short compared to others. A lot of people who have ADHD already have these negative beliefs about themselves. The “just do it” mentality can only make these beliefs worse. Oversimplifying the challenges that people with ADHD face doesn’t address the underlying issues. Plus, this type of comment can actually make task paralysis worse. Instead of feeling encouraged, they’ll feel like they’re being dismissed or that their life experiences don’t matter.
What Works with ADHD
These are some strategies that more closely align with how ADHD brains work to make tasks more manageable:
Breaking tasks into smaller chunks
Using external planning tools like timers, calendars and reminders
Creating accountability systems, like finding a buddy to work alongside
Adding a rewards system to make tasks more exciting
Building coping skills with professionals like ADHD coaches or therapists
Next Steps
For people with ADHD, being productive isn’t a matter of willpower. It’s about building systems, tools and habits that work with their brain instead of working against it. The phrase “just do it” may sound motivating, but in reality, it overlooks the unique challenges that individuals with ADHD face. It can even leave people feeling extremely misunderstood and discouraged.
Taking the time to embrace strategies that help with one’s executive functioning can help individuals with ADHD approach their life with more confidence and less shame. The good news is that ADHD is manageable. You can manage ADHD on your own by staying accountable, breaking down tasks, or implementing a rewards system, or you can seek additional support and learn more about spiritual counseling by getting in touch with me.