ADHD-Friendly with Patty Blinderman

Episode #221: Motivation Isn’t the Problem!
Release Date: January 14, 2026

Episode Overview

In this engaging episode, ADHD coach Patty Blinderman explores the common misconception that people with ADHD lack motivation. Patty reframes the issue, explaining that it’s not a lack of motivation, but a unique neurological relationship with dopamine that drives the challenge. She offers practical strategies to create stimulation and motivation, shares personal anecdotes, and provides actionable tools—including her “one word theme” technique—to help listeners add more ease and fun to daily living. Along the way, Patty highlights an ADHD-friendly game, discusses the value of visual and tangible prompts, and closes with an insightful quote about emotional resilience.

Key Segments & Discussion Points

1. Celebration & Updates

[00:50]

• Patty celebrates her updated “26 in 2026” list—a tradition where she sets 26 goals or intentions for the year, ranging from health checkups to personal growth.
  • Tip: The 26 in 2026 template is available for free to newsletter subscribers at adhdfriendly.com.
  • "If you would like a free copy of this...go to my website, ADHDfriendly.com and sign up to receive my free, free newsletter. And you also can get access to this free tool if you would like one... Or you can just take out a sheet of paper, write 1 through 26, type it in a spreadsheet, do what works for you." [02:28]

2. Recent Purchases

[03:40]

• Patty shares her recent purchases, including a wrist brace (due to a snowblower strain) and an impulsive clearance throw blanket (“the color of my pugs”).
• She also mentions ordering a custom charm from Etsy for her “word of the year” necklace tradition.

3. Product of the Week: Telestrations Board Game

[05:38]

• Patty reviews and enthusiastically endorses the game Telestrations, particularly the 12-player pack, as an ADHD-friendly, non-competitive group activity.
  • Explains gameplay: “It’s very much like the game Telephone, except instead of whispering in the person’s ear, you’re drawing it and passing it over.”
  • “The worse you draw, the better… It was a huge hit. We sat around the sofa, snacks on the coffee table, completely no setup.” [08:00]
  • Shares a hilarious story where “taco” turns into “sperm pool” through misinterpretation—a great example of low-pressure, high-fun gaming.

Becca (co-host): "I think it's also, I'm not a very competitive person." [11:48]
Patty: "There's no winner, right? There's no winner. Exactly. There's literally, there's no points. There's nothing to keep up with. It's just about fun." [11:55]

4. ADHD-Friendly Tip: The One Word Theme

[12:20]

• Patty advocates choosing a “one word theme” for the year as a continual touchstone for focus and intention.
  • “I've done this for the last literally 10 to 12 years now...I have found that having a one word theme, I don't think of it every day...but inevitably I find the necklace works really well.”
  • Her 2026 word is “forward,” symbolized by a gold arrow charm: "It’s kind of like a growth progress, you know, intentional about keep going regardless of if you’re not seeing evidence...just keep moving forward." [14:22]
  • She encourages listeners to notice what words are “sparkly” (motivating) for them, and to find visual, tangible ways to reinforce their theme (like a necklace charm or monitor sticker).

5. Main Topic: Motivation Isn’t the Problem

[15:47]

• Patty breaks down why ADHD brains struggle with motivation:
  • It’s not laziness—a lack of consistent dopamine undermines the brain’s motivation circuitry.
  • People with ADHD are “energy seekers” who need novelty, stimulation, and meaningful rewards to activate motivation.
  • “Motivation with ADHD is more about the dopamine than it is the willpower.” [16:20]

Strategies to Ignite Motivation

[22:00] onwards

A. Use ICNUP Cues (Interest, Challenge, Novelty, Urgency, Passion)

• Inject creativity or something new into dull tasks (e.g., racing yourself to empty the dishwasher, using a new sparkly bowl).
• “Our brain will get the stimulation it needs, regardless of whether it’s positive or negative...So we’re looking for ways to get it.” [17:38]

B. Pair Tasks with Rewards

• Create checklists for visible progress (“it was very sparkly to see my progression list” [26:44])
• Pair chores with immediate rewards—music, coffee, or just seeing boxes checked.

C. Break Tasks into Chunks

• Instead of “clean the bathroom,” identify micro-tasks (“bring up the folding table, put everything on the counters on the table, wipe the counters...”).
• Emphasis on celebrating progress, even if the project isn’t finished.

D. Pre-Task Dopamine Boosters

• Move your body, change your location, or play upbeat music before starting a dreaded task.
• “Fuel your brain with a dopamine boost before you start…something that physically gets me going…I like to go up and down the stairs a couple of times.” [27:35]

E. Gamify Everything

• Turn routines into games (self-rewards, streaks, points).

F. Personalize Your Triggers

• “What motivates me isn’t necessarily going to motivate you or anyone else. We are very much unique individuals and our brain is the same. So work with what you know works for you.” [29:54]
• Accountability can be used strategically as well.

Notable Quotes & Memorable Moments

• On ADHD Motivation:
  "It's not that we're not, you know, motivated. It's that we struggle with consistent motivation or motivation showing up when we need it." [00:56]

• On Dopamine and ADHD:
  "Motivation with ADHD is more about the dopamine than it is the willpower." [16:20]

• On Not Being Lazy:
  “Remember, I’m gonna say it again, it’s not due to laziness. So many of us get this dialogue, or we'll have people tell us, stop being so lazy. Get up and do something. It’s like, well, okay, but I've been sitting here trying to talk myself into getting up for the last three hours. It's exhausting.” [19:50]

• On Creating Interest:
  “For me, the ease of having a flat surface to organize on was very sparkly. My label machine up there...I was so happy.” [25:00]

• James Clear Quote:
  “Your goal in life should be to reduce the amount of time it takes you to get out of a bad situation [or] state.” [32:40]

  • “When you’re in a funk, when you’re in a bad mood, your goal should be to reduce the amount of time that you stay there. I love that.” [33:05]

Timestamps for Important Segments

• Celebration & “26 in 2026” update — [00:50]
• Product of the Week: Telestrations — [05:38]
• Telestrations Hilarious Anecdote (“taco” becomes “sperm pool”) — [08:55]
• ADHD-Friendly Tip: One Word Theme — [12:20]
• Main Topic: Motivation Isn’t the Problem — [15:47]
• ADHD Motivation Strategies — [22:00–29:00]
• Book of the Week — [31:59]
• James Clear Quote — [32:40]

Book of the Week

Best Offer Wins by Marissa Casino

• Not a romance, but a real estate thriller (“Downright crazy what she’s doing to try to get her dream home…off the charts” [32:10])
• Patty gives it 3.5/5 stars, says it kept her interested despite unexpected suspenseful turns.

Closing Thought

Patty wraps up the episode reminding listeners that learning what works for your brain is the ultimate ADHD-friendly strategy. She encourages experimentation, patience, and leaving behind any approach that doesn’t serve you:

“Remember, it’s always about learning what works for your brain. That’s it for this episode...leave whatever you didn’t [find] useful behind.” [34:49]

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