Internal cues are like your brain and body’s notification system—they signal to us what we need in that moment. ADHD creates a lot of internal cues that often get misread, ignored, or misunderstood. Decoding these cues is key to building self-awareness, emotional regulation, and effective coping strategies.
Cue
I feel bored, restless, or agitated. I can’t seem to get started.
Signal
The task lacks dopamine triggers (novelty, urgency, meaning)
Strategies For Motivation
- Make it Interesting
- Change how or where you do the task (e.g., stand instead of sit, work at a coffee shop).
- Turn it into a game: set a timer and beat the clock, use a point system, or randomize task order.
- Add variety: colored pens, new music
- Place a boring task between two things you enjoy—before and after—to give it a sense of momentum.
- Give it Meaning: Ask yourself:
- How does this task relate to your values?
- How will you or someone else benefit from this task?
- Why is this important to me?
- Create a Sense of Urgency
- Use a countdown timer to simulate a deadline.
- Use an accountability partner – commit to a deadline and text them when you are done.
- Move Your Body
- Go for a 10-minute walk
- Do 20 jumping jacks and 10 wall pushups
- Identify Your Wins
- Track your progress visually (checklist, habit tracker)
- Make a Ta Da List – write down everything you accomplish
Cue
I am feeling overwhelmed or paralyzed.
Signal
- Lack of clarity (steps to take, how long it will take)
- Emotional block
Strategies for Managing Overwhelm
- Brain dump everything in your head onto paper or a whiteboard—no order, just unload.
- Get clear on what you want to accomplish and what steps you need to take
- Identify the smallest step you can start with.
- Commit to working for a 20-minute block of time
- Check in with your thoughts
- Is perfectionism or black and white thinking getting in the way? (Believing you need to do it all, now, or perfectly)
- Are feelings of failure, shame, or fear of letting others down creating a block for you?
Cue
I keep zoning out and struggling to stay focused. My brain feels foggy.
Signal
Resources low – cognitive fatigue, lack of sleep, hunger, under-stimulated
Strategies for Keeping Your Tank Full
- Check in with your body– What does it need right now?
- Sleep or rest
- Nourishment
- Movement
- Practice Self-Compassion
- Some days our executive function abilities will be low, and that is okay. Rest, recharge and try again tomorrow
- Find Support or Delegate
- Ask someone to help you
- Ask someone to take it off your plate
Cue
I can’t seem to switch tasks or stop what I am doing. Interuptions are irritating me.
Signal
You are hyper-focused or in the zone.
Strategies For Harnessing Hyperfocus Wisely
- Check in With Yourself
- Is this productive hyper-focus?
- What does my body need?
- Is this hyper-focused time getting in the way of something else?
- Will this hyper-focused time impact me later?
- Use Strategies to Monitor and Regulate Hyper-focus
- Set timers or alarms as “checkpoints” (e.g., every 30–60 min).
- Tell someone when you’re about to get in the zone. Set a time and ask them to check in on you.
- Schedule recovery time afterward (hyperfocus can drain energy without you realizing it).
- Align it with your priorities: Channel it into things that move you toward your goals or values.
- Use exit rituals—like stretching, music, or physically changing spaces.
Learning to tune into these cues is a powerful way to shift from reacting impulsively to responding intentionally and a key strategy to managing your ADHD more effectively.
Would you like help learning to identify your cues and create sustainable strategies that work for your brain?
