By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
Behavioral Activation (BA) is a powerful tool that can help individuals with ADHD break free from cycles of procrastination, overwhelm, and low motivation. This evidence-based technique focuses on increasing engagement in meaningful activities, boosting mood, and reducing avoidance behaviors. In this blog, we’ll explore what Behavioral Activation is, how it works with ADHD, and share actionable tips to get started.
What is Behavioral Activation?
Behavioral Activation was initially developed as a treatment for depression, focusing on helping individuals increase positive reinforcement through intentional activities (Jacobson et al., 2001). The idea is simple: when we engage in enjoyable or productive tasks, our mood improves, creating a positive feedback loop that motivates further action.
For individuals with ADHD, BA can be particularly effective because it addresses two key challenges:
Avoidance: Tasks often feel overwhelming, leading to procrastination.
Low Motivation: ADHD brains struggle with delayed gratification, making it hard to start or complete tasks.
By focusing on small, manageable actions, BA helps ADHDers build momentum and achieve their goals, even when motivation feels elusive.
How Behavioral Activation Works with ADHD
ADHD brains thrive on immediate rewards and stimulation but often struggle with executive functioning, including planning, prioritization, and task initiation (Barkley, 2021). Behavioral Activation bridges this gap by encouraging action before motivation, using structured, evidence-based techniques.
Here’s why BA is effective for ADHD:
Action First, Motivation Follows: Contrary to the common belief that motivation precedes action, BA emphasizes starting small tasks to build a sense of accomplishment. This approach aligns with ADHD’s reliance on dopamine-driven rewards (Volkow et al., 2009).
Reduces Overwhelm: Breaking tasks into smaller steps, a cornerstone of BA, helps ADHD individuals overcome the paralyzing effect of large, complex projects (Ramsay & Rostain, 2015).
Focus on Values: Behavioral Activation emphasizes aligning actions with personal values and goals, helping individuals with ADHD focus on meaningful activities rather than distractions.
Behavioral Activation Tips for ADHD
Here are some simple, actionable BA strategies you can try today:
1. Start Small
When facing a big task, pick one tiny action you can do right now. For example:
Task: Clean your desk
Action: Throw away one piece of trash
Starting small helps overcome the mental resistance to getting started (Jacobson et al., 2001).
2. Use Activity Scheduling
Create a schedule of planned activities, even if they’re small. Research shows that structured planning improves follow-through in ADHD (Katzman et al., 2017). For example:
9:00 AM: Make coffee
9:15 AM: Write one email
9:30 AM: Walk for 10 minutes
3. Reward Yourself Immediately
Pair tasks with instant rewards to increase dopamine levels. For instance:
After finishing a task, enjoy a piece of chocolate or five minutes on your favorite app.
This strategy leverages ADHD brains’ need for immediate gratification (Volkow et al., 2009).
4. Focus on Your Values
Ask yourself: What’s important to me? Aligning tasks with your values makes them more meaningful. For example, if you value creativity, work on an art project before tackling mundane chores.
5. Track Your Progress
Use a journal or app to track completed tasks. Seeing progress reinforces positive behavior and builds momentum (Ramsay & Rostain, 2015).
Benefits of Behavioral Activation for ADHD
Improved Mood: Engaging in meaningful activities creates a sense of purpose and reduces feelings of stagnation.
Increased Productivity: Small wins snowball into bigger accomplishments, helping you tackle long-term goals.
Reduced Procrastination: BA helps you move past the initial hurdle of task initiation, a common struggle in ADHD.
Enhanced Self-Esteem: Completing tasks reinforces your ability to succeed, building confidence over time.
Final Thoughts
Behavioral Activation is a simple yet effective tool for managing ADHD. By focusing on small actions, aligning tasks with values, and celebrating wins, you can break free from cycles of avoidance and low motivation. Remember, you don’t need to wait for motivation to strike—start small, and let action create momentum.
Which BA tip are you excited to try? Share your thoughts in the comments below!
References
Barkley, R. A. (2021). Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships. Guilford Press.
Jacobson, N. S., Martell, C. R., & Dimidjian, S. (2001). Behavioral activation treatment for depression: Returning to contextual roots. Clinical Psychology: Science and Practice, 8(3), 255-270.
Katzman, M. A., et al. (2017). Cognitive-behavioral therapy for adult ADHD. Current Psychiatry Reports, 19(3), 10.
Ramsay, J. R., & Rostain, A. L. (2015). Cognitive Behavioral Therapy for Adult ADHD: An Integrative Psychosocial and Medical Approach. Routledge.
Volkow, N. D., et al. (2009). ADHD: Clinical use of the dopamine system. Biological Psychiatry, 67(7), 555-562.
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