Navigating ADHD under stimulation: How to Reignite Your Mind and Stay Engaged
Living with ADHD often means grappling with an ever-shifting balance of energy and focus. While hyperactivity and impulsivity grab the spotlight in many discussions, under stimulation is a less-talked-about but equally significant challenge. It's that gnawing sense of mental "boredom" or restlessness, where tasks feel flat and uninteresting, making it hard to muster motivation or focus.
What is boredom?
Boredom often drives us to let our minds wander, doodle, gamble, drink, or grab our phones during conversations when we struggle to stay focused. But what exactly is boredom, and why do we feel it? While no current scientific theory fully explains boredom, some suggest that boredom acts as a signal of insufficient cognitive engagement, arising when we either cannot or choose not to focus and find meaning in what we're doing. In essence, boredom is like a warning light on a dashboard, alerting us to a lack of meaning or an inability to concentrate. This means we can feel bored when something is too under stimulating (too easy) or overstimulating (too difficult to engage with).
What Is ADHD under stimulation?
ADHD under stimulation occurs when your brain craves novelty, excitement, or stimulation, but your environment or task isn't providing enough. This can lead to:
Difficulty starting or finishing mundane tasks.
A sense of frustration or discomfort when stuck in repetitive situations.
A tendency to seek out distractions, even if they derail productivity.
This isn't laziness or a lack of willpower—it's your brain's natural wiring seeking a dopamine "boost." Typically, those with ADHD have a smaller window of optimum performance/arousal than those without ADHD. Therefore, the times that they are under-stimulated or the opposite over-stimulated are much smaller
Why does under stimulation happen?
The ADHD brain is uniquely tuned to seek novelty and stimulation because it processes dopamine differently. Tasks that feel dull or routine to you may not provide enough of the "reward" your brain craves to stay engaged. As a result, under stimulation can leave you feeling unmotivated, even for tasks you know are important.
How to Reignite Your Mind and Stay Engaged
1. Break Tasks into Micro-Challenges
Large, routine tasks can feel overwhelming and boring. Break them into smaller, timed challenges. For example:
Instead of "clean the entire kitchen," set a 10-minute timer to clear just the counters.
Reward yourself with a short, engaging activity after each mini task.
Gamifying tasks can transform them into dopamine-boosting opportunities.
2. Inject Novelty into the Routine
Find ways to make repetitive tasks more engaging:
Change your workspace layout or location.
Use a fun app or tool for productivity, like colourful timers or habit trackers.
Pair boring tasks with an enjoyable activity, such as listening to an exciting podcast or upbeat music.
Small shifts in how you approach a task can make it feel fresh.
3. Engage Your Body
Physical movement can help re-engage your brain. If you're stuck in a mental rut:
Do a quick exercise like jumping jacks or stretching.
Work while standing, pacing, or using a balance ball chair.
Incorporate fidget toys or stress balls to keep your hands busy.
Moving your body stimulates your brain and can pull you out of an under stimulated state.
4. Practice the ‘Two-Minute Rule’
When facing a task that feels daunting, commit to doing it for just two minutes. Often, starting is the hardest part. Once you begin, momentum can carry you forward.
5. Harness Hyperfocus Wisely
Hyperfocus, a superpower for many with ADHD, can be a valuable tool if directed intentionally. When you feel under stimulated, switch to a task you're passionate about, even briefly. This can reset your brain and make returning to less exciting tasks easier.
6. Alternate High-Interest and Low-Interest Tasks
Create a "task sandwich" by alternating less stimulating tasks with ones you enjoy. For example:
Start with a fun or rewarding activity.
Tackle a necessary but less engaging task.
Finish with another stimulating activity.
This approach keeps your brain engaged without falling into monotony.
7. Keep Stimulating Tools Nearby
When your mind starts to drift, having tools to refocus can help. Try:
A notebook for quick doodles or thoughts.
A favourite playlist or ambient sound for background stimulation.
8. Be Kind to Yourself
Under stimulation can be frustrating, but it’s not your fault. Give yourself grace and celebrate small wins. Remember: progress, not perfection, is the goal.
When to Seek Help
If under stimulation is significantly impacting your life or mental health, consider reaching out to a professional. Therapists and ADHD coaches can provide tailored strategies, and medication may help regulate dopamine levels.
Under stimulation is a challenge many people with ADHD face, but it doesn’t have to define your productivity or mood. By understanding how your brain works and equipping yourself with strategies to stay engaged, you can turn moments of mental boredom into opportunities for growth, creativity, and success.
References
Westgate, E. C., & Wilson, T. D. (2018). Boring thoughts and bored minds: The MAC model of boredom and cognitive engagement. Psychological Review, 125(5), 689–713. https://doi.org/10.1037/rev0000097