Novelty: The ADHD Brain’s Secret Fuel
Novelty isn’t just a nice-to-have for ADHDers it’s often the secret ingredient that makes everyday life feel possible. For many of us, the ordinary can feel like wading through treacle, while something new or different suddenly sparks energy and focus. It’s not about being fickle or easily distracted, it’s about how our brains are wired.
The science bit (don’t worry, no lab coat required): ADHD brains tend to have lower levels of dopamine, the chemical that helps us feel motivated and rewarded. While other people might get a steady drip of dopamine from ticking off a to-do list, we’re often left staring at the same list like it’s written in ancient Greek. Novelty acts like a jumpstart, giving us that little surge of dopamine so we can actually get going.
This is why deadlines, new challenges, or fresh experiences often feel easier than the boring-but-important stuff. It’s not laziness, it’s biology. Our motivation system runs on interest, urgency, and newness rather than obligation. So instead of fighting it, we can hack it.
Take mornings, for example. If the same routine feels like Groundhog Day, switch things up. Play a different playlist, drink your tea from a ridiculous mug shaped like a cat, or theme your mornings so Monday is yoga, Tuesday is journaling, and Wednesday is a brisk walk. Suddenly, mornings stop feeling like a slog and start feeling like a series of mini adventures.
Life admin is another beast. Paperwork, laundry, bills… none of it screams excitement. But add novelty and it changes. Use colourful pens, set a timer and race yourself, or save a favourite podcast for laundry time so the task becomes linked to something you actually enjoy. It’s basically tricking your brain into thinking chores are less dreadful.
Work settings can benefit too. Rearranging your desk or working from a different spot once a week can make a surprising difference. If you’re feeling fancy, try tackling tasks in new formats: mind maps instead of lists, voice notes instead of typing. It’s like giving your brain a fresh pair of trainers to run in.
Projects are often the hardest to finish because the excitement wears off halfway through. Breaking them into tiny stages and rewarding yourself with something new at each milestone can help. Maybe a new snack, a different pen, or a fresh playlist. Or, if you’re feeling bold, collaborate with someone new or change the medium entirely — record your ideas as audio before writing them up.
The point is, novelty isn’t indulgence, it’s strategy. For adults with ADHD, sprinkling newness into routines, chores, work, and projects can transform “I can’t start” into “I’m actually excited to try.” Think of it as giving your brain a little nudge with a feather rather than a shove with a brick.