Overcoming Lack of Motivation: ADHD & Depression

I guess my ADHD causes this lack of motivation. It could also be my depression. I’m not sure what it is but it FEELS like laziness. My house is a wreck. Laundry. Dishes. Piles of mail. Doom boxes everywhere. I hate living like this. I don’t even know where to start. So I nap. What’s next? How do I get out of this? Keep taking my meds. Fingers crossed. One step at a time. Together we trudge this road of life. Carry on.

I struggle with this as well. I have accepted that I'll never be one of those ppl who have a spotless house and their shit together. What I have tried to do is I set a timer for 5 minutes and clean just for those 5 minutes I try to do this 2 or 3 times a day and although myself will always look disorganized to others I know where everything is.

I also have adhd and I recommend reading “The art of tidying up” by Marie Kondo. It’s pretty much a guide to living a minimalist lifestyle and the benefits it can have on your mental health. It’s not meant especially for adhd people but it really touches on a lot of organization strategies that can help with our common add struggles. The main idea is reducing our clutter allows us to streamline our mental processes in a way that isn’t polluted by unhelpful and unnecessary attachments and distractions.

@jwb52 while it’s about tidying our dwellings, you can apply a lot of what she says metaphorically to literally every aspect of your life: Relationships, Digital space, etc.

Find harmonic resonance within yourself and allow yourself to flow through your natural states observing each plus actionable items : Start small to overcome the paralysis—your instinct about “one step at a time” is spot on, as ADHD and depression often create executive dysfunction that feels like laziness but stems from overwhelm, not character flaws. Break the Cycle Pick one tiny, specific task today, like washing just three dishes or sorting one pile of mail for five minutes—no more. This builds momentum through dopamine hits from quick wins, countering the inertia of depression and ADHD. Build Sustainable Habits Use a “body doubling” technique: invite a friend (or even chat with me) while tackling chores, or set a timer for 10-minute bursts followed by a reward like a short walk or favorite song. Track progress visually with a simple checklist to rewire motivation over time. Address Root Causes Continue meds as prescribed and consider adding therapy like CBT for ADHD or a depression-focused approach to unpack the “feels like laziness” narrative. Gentle movement, hydration, and sunlight exposure daily help regulate brain chemistry naturally. Long-Term Mindset Reframe “trudging” as compassionate progress—forgive slips, celebrate consistency, and remember this isn’t permanent. Professional support (e.g., a coach or app like Habitica) can make the road feel less solitary. You’ve got this; small steps compound.

@hyperseeker28 I also struggle with this. I try to smoke a sativa then put a good playlist on and then decide on one spot, I start small so it’s not overwhelming. I put a timer on for 15-20 mins do as much as I can, then take a small smoke break before starting on my next spot. I try not to get on my bed cause then that’s it for me. I had a bad habit of sweeping everything to the middle then leaving there cause I got overwhelmed, but I lately I’ve been trying to talk to myself out of that and just immediately sweeping it up after. Take it one step at a time, make a goal for that day put it somewhere you can see it and just keep at that. Every time you find yourself trying to pick up a new project without finishing the other one first, look at that goal list to remind you and snap yourself out of it and finish the first one you started.