# 076: ADHD Motivation: 5 Simple Strategies to Get Started on Tasks (without relying just on Urgency)

Page: https://stenobird.com/podcast/from-stuck-to-started-executive-function-adhd-coaching-to-take-action-7064879/076-adhd-motivation-5-simple-strategies-to-get-started-on-tasks-without-relying-just-on-urgency
Text version: https://stenobird.com/podcast/from-stuck-to-started-executive-function-adhd-coaching-to-take-action-7064879/076-adhd-motivation-5-simple-strategies-to-get-started-on-tasks-without-relying-just-on-urgency.md
Podcast: [From Stuck to Started: Executive Function & ADHD Coaching to Take Action](https://stenobird.com/podcast/from-stuck-to-started-executive-function-adhd-coaching-to-take-action-7064879)
Published: 2026-05-20T05:00:00+00:00
Episode link: https://www.executivefunctioningfirst.com/podcast
Audio file: https://episodes.captivate.fm/episode/6f717ff7-d4e0-4804-814d-169827aea598.mp3
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JSON: https://stenobird.com/v1/public/podcasts/from-stuck-to-started-executive-function-adhd-coaching-to-take-action-7064879/episodes/076-adhd-motivation-5-simple-strategies-to-get-started-on-tasks-without-relying-just-on-urgency
Duration seconds: 1405

## Resource

If you've ever stared at your to-do list knowing exactly what needs to get done and still couldn't make yourself start this episode is for you. I'm breaking down why motivation works differently for ADHD and neurodivergent brains, and sharing a simple 5-part framework called PINCH (designed by Dr. William Dodson) that helps you create your own motivation, even when you don’t have a deadline approaching! In this episode, you'll learn: Why waiting for motivation to "kick in" isn't a personal failing it's actually how your ADHD brain is wired The difference between an interest-based nervous system (ADHD or neurodivergent) and an importance-based nervous system (neurotypical) The PINCH method: 5 practical ways to add a little dopamine to the tasks you've been avoiding Simple, creative ways to make boring, repetitive tasks feel less painful (yes, even laundry and emails!) PINCH: Play/Passion, Interest, Novelty, Challenge, Hurry/Urgency Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 coaching

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