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Your motivational strategy, which you often use, is

ANGRY BULL

You motivate yourself to act

through very intense emotions.

The flame of anger adds strength and

pushes you to do

small, boring things,

that we want to get done.

Unlike neurotypical people, you find motivation, determination, even joy in tasks that you find interesting, unique and arouse strong emotions. The more passionate and exciting the task, the more likely you are to complete it.
Consequences, the prospect of reward, the urgency and importance of the task do not motivate - only fun and excitement do.

"I've always been able to do anything I wanted, as long as I was able to get excited about it."

Is that what you've got?

 
The difficulty in completing a task is not a question of lack of concentration or attention skills.
It is a lack of interest and intense emotion.
Often you are already asking yourself questions completely unconsciously before undertaking a task:
 

  • Will I have fun?

  • How much does this task work on my emotions?

For people with ADHD, starting, continuing and completing tasks is a real challenge. Instability of interest and intense emotions do not make the process any easier.
In order to motivate ourselves, we often turn to various motivational tricks that tap into our emotions, but at the same time consume a lot of energy.

Prokrastnacja

Based on your answers, the most common motivational trick you use is:

  • Angry Bull

Like an angry bull, you motivate yourself to action through very intense emotions. The flame of anger gives you strength and pushes you to do the small, boring things we want to get done. You need to get angry to clean the kitchen, put away the garden furniture before winter, tidy the wardrobe or do a long-delayed task at work. 
 
We use the effectiveness of anger as a motivator because we get upset with others.
The shouting of others and then our own arouses an emotional stimulus to action. 
 
Using the state of anger allows us to carry out a plan more effectively. but in the long term it takes a much greater toll. 
The body is physically exhausted.
 
The mind in a state of anger lacks clarity of thought and judgement. 
 
Performance in getting the job done – average.
 
Relationships with others – damaged.
 
And inside you feel that the anger has robbed you of your strength completely and you feel total burnout.
 
A new task appears on the horizon.
And again you wait for the emotional agitation. 
And you act under its influence.
The circle closes. 
And it spins endlessly.
 

When you use the trick of Angry Bull


.

Recommendations

General:

Confront a tricky motivational trick that incredibly affects your energy resources. Applying it will put you in a state of physical and emotional exhaustion.
And it serves up a lot of stress: because by waiting indefinitely to get emotionally agitated, the backlog grows, deadlines shorten and your sense of agency, self-belief and self-confidence plummets.
Anger has a stimulating effect, but instead of happiness and excitement, you feel time pressure and nervousness, and perhaps a sense of disappointment in yourself.

Evaluate your incentive scheme

What dirty tricks do you use? What thought patterns go behind them? When do you use them? In what ways? What do you lose by using these tricks?

Decide

that you will reduce the use of destructive motivational tricks

Learn some new tricks

which will inspire you to take action.Use two important aspects of ADHD - driving interest and emotional arousal - to do this.

What can you do to stop procrastinating?

.

Get to know yourself

Find out what benefits and what losses you have by acting under the influence of strong emotions. What are you feeding and what are you undermining by using tension to complete tasks?

Ask yourself "What makes this task important to me".

The performance of the task must make sense to you and is unlikely to be OBLIGATORY. Look deeper for what completing the task will give you. An improved relationship with your partner? Living in an orderly space? The peace of mind that comes from not having a backlog? Find out what deeper need you can satisfy by completing a task on time.

Set yourself a mini-challenge that gets you excited

Race against yourself, do something in 3 minutes, tackle 3 items on your list as quickly as possible, mix up tasks: e.g. while pouring coffee from the coffee machine, empty the dishwasher.

Invest in tools to make the task fun and experiment with different methods of dealing with procrastination

Be like a scout who explores the terrain. Test, explore, test, experiment with tools and methods. 
These are the ideas my clients have come up with: colourfully dedicating laundry baskets under the dryer, a telescopic dust broom, a nice-to-touch washing up sponge, testing 10 flossers and choosing the one that doesn’t irritate your gums.

Put yourself in motion and spur yourself into action

to get the dopamine coursing through your veins. Do five spiders, dance to one fast song, climb the stairs, empty the dishwasher. Or start with a task similar to the one you are supposed to do, but which is 'easier to start’.

or calm your mind and your sabotaging inner voice

take 5 deep breaths, meditate with the audio guide, stop the torrent of unpleasant thoughts by saying „I can do it”.ta

Choose one task, establish the first, simplest step

count from 5 to 0 and just START it.

What is not worth doing?

Don't analyse how much you don't want to

act instead.

Don't look for distractions, beware of the temptation to avoid the task

tell yourself that you will deal with a new temptation in 15 minutes, find a space conducive to concentration

Don't say "I'll do it later"

change to 'I'll start now' 'I'll start with the first step'.

Don't start several activities at once

Stick to the rule: one task at a time. Be like a hiker climbing to the top of a mountain. Although the views, rocks, other companions and your own fatigue distract you, get back to looking at the top of the mountain.

What can you use?

Read blogs / listen to podcasts / join a support group / enlist the help of loved ones / qualified experts to better support you in introducing good habits to help you complete tasks.

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