The Disconnect Between Intentions and Actions in the ADHD Brain
“I know what I’m supposed to do, but I can’t make myself do it.”
Many of my ADHD clients experience this frustration. They know what they should be doing. And as Dr. Ari Tuckman often says, people with ADHD often know better what they should be doing, even more so than others, because they are frequently reminded by those around them. They just can’t make themselves do it. At least not consistently.
Why is that?
The difficulty people with ADHD face in turning intention into action is often rooted in the neurobiological and cognitive differences associated with the condition. Here are some key factors that might come into play:
1. Executive Dysfunction
Delayed Task Initiation: Executive functioning challenges, such as trouble with task initiation, make it difficult for individuals with ADHD to begin tasks, even when they intend to.
Planning and Organization: They may struggle to break tasks into manageable steps or create a clear plan, leading to overwhelm or procrastination.
Working Memory Limitations: Difficulties holding information in their minds can cause them to lose track of steps or forget their intentions.
2. Motivational Deficits
Reward Sensitivity: ADHD brains are less sensitive to delayed rewards, meaning tasks that don't provide immediate gratification are hard to prioritize.
Interest-Driven Attention: ADHD often drives people to focus on tasks they find interesting or stimulating, even if those tasks aren't the ones they "should" be doing.
3. Emotional Dysregulation
Task Avoidance Due to Anxiety: Fear of failure, perfectionism, or frustration can make tasks feel daunting, leading to avoidance.
Mood-Dependent Motivation: Individuals with ADHD may feel paralyzed by low mood or stress, making it hard to take action.
4. Time Blindness
Difficulty Perceiving Future Consequences: Time blindness, or the inability to sense how future rewards connect to current actions, makes it harder to prioritize tasks.
Living in the Now: ADHD brains often prioritize immediate over long-term needs, even when they intellectually understand the importance of future goals.
5. Lack of External Structure
Inconsistent Systems: Without clear, external systems for accountability or reminders, intentions can fall through the cracks.
Difficulty with Routines: Establishing and sticking to routines is a challenge, which can lead to inconsistency.
6. Decision Fatigue
Paralysis by Analysis: ADHD can cause people to overthink simple decisions or struggle to prioritize, leading to inaction.
Overwhelmed by Choices: The cognitive load of weighing options or deciding on the next step can feel exhausting.
How Testing and Diagnosis Can Help
Understanding these challenges can validate the experience of individuals with ADHD and offer strategies like:
External accountability (coaching, therapy, or ADHD-specific systems).
Tools for managing executive dysfunction (planners, apps, breaking tasks into steps).
Medication or behavioral interventions to improve focus and task initiation.
By addressing these barriers and using tailored strategies, individuals with ADHD can improve their ability to bridge the gap between intention and action.
