🕰 ADHD & Prioritization: Use the "Should vs. Have-To" Method to Boost Motivation and Get Things Done!
🎯 Achieve More with Less Effort: Activate Your Dopamine and Skyrocket Your Focus!
📖 Meet Sam, a college student with ADHD. Every morning, Sam faced a mountain of "Have-To" tasks—like writing essays and answering emails. It felt overwhelming.
One day, Sam tried something different: Start with a quick "Should" task—watering a plant. That small win triggered a dopamine boost and made it easier to dive into the "Have-To" tasks.
After finishing a few paragraphs of an essay, Sam rewarded themselves with a "Should" task—like listening to a song. This back-and-forth between tasks helped Sam stay motivated and productive throughout the day.
Let’s dive in!
🧠 Why This Works for ADHD Brains:
The Dopamine-Powered "SHOULD vs. HAVE TOMethod” taps into your brain's dopamine system. Starting with a "SHOULD" task activates dopamine, which helps you feel more motivated and focused. For people with ADHD, this method is especially effective because it provides a quick win and reduces task overwhelm.
By alternating tasks, you maintain momentum and stay productive!
🧬 Scientific Backing:
Short Note: Research shows that dopamine plays a critical role in motivation and task completion. For those with ADHD, the brain struggles to produce enough dopamine, making tasks feel harder to begin.
The "Should vs. Have-To" method works by stimulating dopamine production with easy wins, making more challenging tasks easier to approach.
🧠 Dopamine & Motivation: Psychology Today - Dopamine and Motivation (2019)
🧑⚕️ ADHD & Dopamine: ADDitude - Dopamine Deficiency & ADHD (2020)
🧪 Neuroplasticity & ADHD: Neuroscience News - ADHD & Brain Plasticity (2021)
📘 How to Use the "Should vs. Have-To" Method
1️⃣ Start with a Small, Fun "Should" Task (Dopamine Booster 🚀)
🌱 Quick Wins: Make your bed, do a 2-minute stretch, water a plant.
✍️ Creative Start: Doodle, journal, listen to a song.
📧 Easy Productive Task: Sort emails, clear your desk, reply to a message.
2️⃣ Move to a "Have-To" Task (Now That Dopamine is Flowing 💡)
📑 Work Deadlines: Reports, emails, assignments
💸 Life Responsibilities: Paying bills, appointments
📅 Urgent Priorities: Packing, scheduling calls
3️⃣ Bounce Between "Shoulds" & "Have-To’s"
Alternate between hard tasks and dopamine-boosting activities.
After completing a task, reward yourself .
This keeps you motivated!
After finishing a "Have-To" task like writing a report, reward yourself with a quick reward like listening to a song, journaling, or taking a break.
After completing several "Should" tasks, dive back into a "Have-To" task and complete it.
🔄 Before and After Using the
"Should vs. Have-To" Method
🚫 BEFORE
Sam would sit down to work and feel overwhelmed by a huge "Have-To" task—like writing a report. It felt like an impossible mountain to climb.
✅ AFTER
By starting with a small "Should" task like watering the plant, Sam gets a dopamine boost, making it easier to dive into the "Have-To" task. After completing the report, Sam rewards themselves with a quick "Should" task like listening to a song, keeping motivation high.
📋 Short Action Plan:
1️⃣ Pick Your "Should" Tasks: Choose 1-3 easy tasks for a quick dopamine boost.
2️⃣ Tackle "Have-To" Tasks: After getting warmed up, dive into important tasks.
3️⃣ Alternate Tasks: Work for 10-15 minutes, then take a 5-minute "Should" break.
🎉 Celebrate: Reward yourself after completing each task—big or small.
📝 Quick Cheat Sheet:
"SHOULD" Tasks (Dopamine Boosters):
🛏️ Make your bed, 🧘♂️ Stretch for 2 minutes
🌿 Water a plant 🎨 Doodle or journal 🎶 Listen to a song
"HAVE-TO" Tasks (Non-Negotiables):
📑 Work deadlines (reports, emails) 💸 Life responsibilities (bills, appointments)
📅 Urgent priorities (packing, scheduling calls)
Practical Resources:
Pomodoro Timer: Use a timer (like Timestream app) to alternate between work and short breaks.
Task Management App: Apps like Todoist or Trello can help you organize your "SHOULD" and "HAVE-TO" tasks.
Dopamine-Boosting Playlist: Create a playlist of songs that energize you. Use it as your reward during short breaks.
Stretching App: Apps like Stretching Exercises can guide you through short, effective stretching routines.
Scientific Resources:
🧠 Dopamine & Motivation: Psychology Today - Dopamine and Motivation (2019)
🧑⚕️ ADHD & Dopamine: ADDitude - Dopamine Deficiency & ADHD (2020)
🧪 Neuroplasticity & ADHD: Neuroscience News - ADHD & Brain Plasticity (2021)
Final Thought: 🌟
By starting with a small "SHOULD" task, you activate your brain's dopamine and build momentum, making "HAVE-TO" tasks feel less daunting. Bounce between tasks, reward yourself and you'll naturally stay productive and motivated throughout your day!
🔥 Take Action!
🚀 Want to boost your productivity?
💪 Try the "Should vs. Have-To" method today!
💬Drop a comment below!
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Ok but how do we prevent the “should” task from turning into watering every one of your plants and then fertilizing them and cutting pieces off to propagate them and going on an internet deep dive on the best watering calendar for neurodivergent minds?