Who said life can’t always be fun and games? While there may be some credibility to that statement, sometimes a little fun is required to get the job done, especially if you have ADHD. Gamification is one of the easiest and best hacks you can use to counter the challenges that come with ADHD. The neurodivergent brain is a slippery little beast, constantly jumping from one stimulating attraction to the next and wreaking havoc on even the best efforts to stay organized.
I have worked with people across the lifespan who live with ADHD, and one of the best ways to outsmart that off-task animal is to incorporate gamification into daily routines. Gamification involves converting everyday tasks into entertaining, fun activities. By adding increasing levels of difficulty, challenges, points systems, and prizes, that mounting basket of dirty laundry will be washed, dried, fluffed, and folded in no time!
How does gamification work?
The ADHD brain constantly seeks stimulation and reward. Anything that is nuanced, new, complex, or piques curiosity will be an attention grabber. These stimuli help to release dopamine, the “feel good” neurotransmitter that is responsible for focus, motivation, cognition, memory, and happiness.
Whether that ADHD brain belongs to a working professional, stay-at-home parent, or student, when it encounters opportunities to succeed or achieve a goal, the brain releases a surge of dopamine, which is why gamification is such an effective tool for getting things done. So, watch out, messy rooms, scattered workplaces, and disorganized diaper bags, help is on the way!
The first goal is to ensure the game is personalized – the game must have personal meaning to the “player” if it’s going to work and motivate. What does the individual enjoy? What inspires and motivates them?
Here are some suggested ways to gamify your world.
1. Beat the Clock
Who says racing against time isn’t a literal thrill a minute? Guesstimate how long something will take and write down your prediction. Set your timer and start your task. This is not to suggest you should compromise the quality of your work. The challenge is: how fast can you work, simultaneously putting forth your best performance?
Insider tip: If this is a task you need to do multiple times (ie, creating a monthly performance report at the office, doing a load of laundry, or writing a research paper), keep track of each attempt to set a personal best record.
2. Prizes
Everyone likes to be rewarded for their efforts, right? So why not set up a reward system for yourself, particularly for those tasks you find boring or labor-intensive? What will you find particularly rewarding? Here are some ideas: free time to do what you enjoy most, a favorite snack or food, time with friends or significant other, a service (ie, manicure or massage), exercise, resting, etc. Rewarding yourself trains your brain to associate things like assignments and tasks with positive reinforcement, making it more likely for you to succeed.
Insider tip: You may want to break larger tasks into smaller chunks at first so you can be rewarded more often, as the ADHD brain likes to receive positive reinforcement sooner rather than later.
3. Layer it Up!
Picking up your room or your house can be one of the most boring and labor-intensive tasks you’ll ever do. But what if you pair that with hopping on one foot or tying your dog’s leash to your waist? Now you’ve created an additional level of difficulty and challenge that will be enough to intrigue your brain into allowing you to complete what you set out to do!
Insider tip: Make sure you watch out for sharp corners and your four-footed friend!
4. What’s the Point (Value)?
Placing point values on different tasks, obligations, and assignments will increase motivation, especially if those points lead to a grand prize. Increase the point value on harder tasks. Make sure your prizes actually mean something to you.
Insider tip: Reward yourself when you have reached a certain number of points so that the need to be commended is fulfilled sooner rather than later.
5. Build in Levels
Rank your tasks from easy to very difficult and level up as you reach each goal. Take it one step further and make complicated tasks more manageable by breaking them down into levels.
Insider tip: Consider weaving in a points system with these levels, too – the more complicated the level, the more points you can earn!
6. Recruit Others
If you have peers who need to complete the same tasks, why not create a group competition among fellow employees, students, teammates, or parents? Identify the goals, set the rules, and then get started!
Insider tip: Create a leader board so your group can monitor their own progress as well as the competition’s!
By utilizing gamification in your daily personal, academic, and professional tasks, you set yourself up for success. A little personal competition goes a long way to creating interest and increasing motivation. It’s ok to be in it for the win-we don’t always love what we must get done in life. By gamifying some of the more mundane or labor-intensive tasks that you would normally struggle with or fail to complete, you lower your stress and anxiety levels and actually get the job done!
Hannah Bookbinder, LSW, M.Ed., is an ADHD and Executive Functioning Skills Coach and the owner of AcademicAlly, a private practice in Philadelphia. She is also the author of Unlock Your Inner Superhero: Conquering the Challenges of ADHD and the creator of My TOAD™ App, an executive functioning skills app designed to support organization, accountability, and focus. Drawing on more than 25 years of experience, Hannah helps individuals across the lifespan navigate challenges related to ADHD and executive functioning.
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