Jesse J. Anderson


Four Cs of Motivation

Hello friends,

One of the most impactful things I've learned about my ADHD is understanding how our motivation system works.

Dr. William Dodson calls this the Interest-Based Nervous System.

I have my own version which I find easier to remember:

Captivate. Create. Compete. Complete.

  1. Captivate. Find something that captivates your attention, and fascinates you. You'll find it easy to be motivated to do tasks related to these interests.

  2. Create. Find a way to make something more creative or feel more novel and new. Creation is exciting and interesting because of the unknowns that awaits us. The anticipation of creating something new is a great source of dopamine.

  3. Compete. Find a way to make a task challenging. Race the clock. Set an audacious goal. Pretend someone told you that a task is impossible—nothing motivates us more than proving doubters wrong.

  4. Complete. Set due dates and deadlines. That need for impending completion drives us to step up our game and meet that urgency. Once you've internalized this system, apply it everywhere in your life.

I use timers to jumpstart my motivation for boring tasks. You can even give yourself little creative escapes as a reward between your sprints.

What are some ways you've found to inject Captivate, Create, Compete, or Complete into your work to help motivate you to get more done?

Reply to this email and let me know!

🐦 📈

In other news, I had a couple of my tweets go viral last week!

Combined, they saw a total of just under 3 million impressions. 🤯

If you don't yet follow me on twitter (why not?), here's what you missed:

So, that was a pretty fun highlight this week.

Lots of refreshing stats and not getting much else done. 🙃

Now time to get back to writing that book...

Stay focused,

Jesse J. Anderson


🚀📽️ Headspace (short film on ADHD) (2 min) I loved this so much! This short film reflects on the ambitions of a life lived with ADHD and how nothing is out of reach, even if we dream of the stars. Highly, highly recommend. Thanks Murphee!

🔬📝 Only 10 percent of kids with ADHD grow out of it as adults, research says ADHD does NOT magically go away when you become an adult. This outdated myth is partly to blame for the lack of mental health experts that specialize in adult ADHD (which further fuels the difficulty of finding a diagnosis). Thanks Rach!


Quote of the week

I wish for a world that views disability, mental or physical, not as a hindrance but as unique attributes that can be seen as powerful assets if given the right opportunities.

— Oliver Sacks

Weekly ADHD Newsletter

Every Tuesday, I send out Extra Focus, an ADHD newsletter with tips, articles, podcasts, and more. Learn how to stay focused and take control your daily life.