Build Resilience to Stay Motivated with ADHD

Resilience—the ability to recover from setbacks quickly and effectively—is essential for maintaining motivation, especially for those with ADHD who face additional challenges. 

• Building resilience starts with implementing practical strategies and structure that increase opportunities for success
• Practice self-compassion by forgiving yourself for mistakes and celebrating effort
• Remember that setbacks are normal and embrace a growth mindset
• Research shows that dedicated practice, not just natural talent, leads to mastery
• Analyze situations that don't work out rather than internalizing defeat
• Focus on ADHD strengths like creativity, passion, empathy, and innovative problem-solving
• Celebrate small wins to wire your brain for success
• Build a support network of understanding people who can cheer you on

Come back next Tuesday for more ADHD strategies, and don't forget to like, follow, or subscribe. Let us know how you're doing in the comments!

Chapters

• 0:00 Introduction to Resilience Building
• 1:07 Self-Compassion and Growth Mindset
• 2:56 Leveraging Strengths and Support Networks
• 4:32 Episode Recap and Closing

Transcript

Alex Delmar: 0:00

Last week I explained how I was so discouraged after receiving unsolicited criticism from a couple of friends that I couldn't motivate to do anything. Luckily, the criticism was in areas that I could easily remind myself how much progress I've made and help myself out of that funk. But I wondered what about when that's not the case? So welcome to part two of Overcoming Discouragement, where I'll talk about how to build resilience. I'm Alex Delmar, a certified ADHD coach and person with ADHD. Welcome to Thoroughly ADHD, where I share what I've learned to help other people with ADHD enjoy better lives.

Alex Delmar: 0:51

Resilience is basically how quickly and effectively you recover from adversity or disappointment, and it is key for sustained motivation for everyone, adhd or not. The more resilient we are, the more stick-to-itiveness we have. The good news is, you can intentionally develop how resilient you are.

Alex Delmar: 1:08

For those of us with ADHD, the first step to building resilience is integrating practical strategies, structure and supports within our daily activities in order to increase our opportunities for success, because the more success you experience, the more you believe in your ability to succeed and, consequently, the less likely you are to let minor setbacks stop you in your tracks.

Alex Delmar: 1:36

A huge part of resilience is self-compassion. Be kind to yourself. When things go wrong, it's easy to beat ourselves up, but that only fuels discouragement. Actively practice forgiving yourself for mistakes. Celebrate the fact that you showed up, you tried and that you're learning. Then you can re-engage with the task without being paralyzed by self-judgment.

Alex Delmar: 2:05

Remember, setbacks are normal. Everyone faces them. With ADHD, you might encounter more hurdles, but you can embrace a growth mindset. This is a belief that your abilities can be developed through dedication and hard work and that mistakes are valuable lessons, not dead ends. By the way, in Talent is Overrated. Writer Jeff Colvin has compiled a ton of research that shows that with hard work and dedication, practically anyone can become really good at something, and that dedicated practice is a requirement for anyone to be great at something, regardless of natural talent

Alex Delmar: 2:54

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Alex Delmar: 2:56

So when a situation doesn't work out, analyze it, don't internalize defeat. Ask yourself what was the challenge here, what can I adjust for next time? And then look for or manufacture opportunities to practice what.

Alex Delmar: 3:13

And come up with. Crucially, focus .. Get your strengths. Adhd can bring incredible gifts like creativity, passion, empathy and innovative problem solving. Lean into those. When you acknowledge and leverage your good qualities, it builds confidence and counteracts discouragement and you've heard this from me before. Get in the habit of celebrating even small wins. Each victory acknowledged and celebrated wires your brain for more success and builds your belief in yourself. Finally, build a support network of people

Alex Delmar: 3:58

who understand your difficulties and cheer you on. You don't have to do this alone. Connect with friends, family, an ADHD coach, a therapist, an accountability partner or an wins, ADHD support group. It will

Alex Delmar: 4:15

make a world of difference. To recap, managing discouragement regulation, which was covered in last week's segment of Thoroughly ADHD, and building resilience. So practice self-compassion, celebrate wins and focus on your strengths. !

Alex Delmar: 4:39

I'm Alex Delmar and this has been Thoroughly ADHD. Delmar, and this has been Thoroughly ADHD. I know your time is valuable, so I hope you found this useful and that you'll like follow or subscribe. Let us know how you're doing in the comments and come back next Tuesday. Thank you and don't give up.