"That's environmental design. That's accountability. That's removing barriers and distractions. That's novelty - someone else's instruction rather than your own nagging voice. If we only focus on the 'just do it' bit, we're missing all the actual mechanisms that made it work."

And there it is - the problem with productivity advice that's designed for neurotypical brains. We get sold the headline without the fine print, then wonder why we can't replicate the results.

What the actual JUST DO IT bit DOES do:

Have you ever heard of Mel Robbins' 5-4-3-2-1 countdown? Count backwards, then move. It's simple, it disrupts overthinking, and it can genuinely help you get unstuck. The science on talking your goals out loud - MASSIVELY validated in helping you get stuff done. and empriically validated. My theory is that 'Just Do It' - falls in line with these area, or gets you to identify with the person you want to be ('A person who just does it) - which is a more integrated kind of motivation that does work!

But notice - even this isn't just raw willpower. It's a technique. It works because it interrupts your default mode network (the part of your brain that's busy catastrophising and talking you out of things). It gives your brain something specific to focus on, then creates momentum before you can think your way out of it.

So even when "just do it" works, there's usually a system underneath it.

So What are these Magical Elements Motivating us?

Think about your own "just do it" success stories. I bet if you dig deeper, there were other factors at play:

• Time pressure (deadline creating urgency)

• Environment (somewhere specific that primed you for action)

• Accountability (someone expecting something from you)

• Novelty (trying a new approach or being in a new situation)

• Reduced barriers (everything you needed was right there)

• Clear endpoint (knowing exactly when you'd be "done")

• The list goes on... 

The lecturer in my story had all of these. She just didn't realise it, and realise she could implement it, because she was focusing on the "just do it" part.

Why ADHD Brains Need the Full Story

For those of us with ADHD, understanding these mechanisms isn't just helpful - it's essential. Our brains work differently, particularly around motivation and reward processing (#dopamine she likes to play games with us).

We don't have the same intricate reward circuitry as neurotypical brains. Ours is more like a blunted instrument. We need bigger signals to get the same motivational response. That's why we often need urgency (hello, deadline panic!), novelty (new and interesting), reward (something genuinely satisfying), and accountability (external structure) to get our brains on board.

But here's the kicker - when we focus only on the "just force yourself" narrative, we miss all the environmental and structural supports that actually make things possible for our brains... and also... can create a pretty toxic environment for shame to thrive- and Shame - she's not helpful.

It's a bit like trying to start a fire by just willing the wood to ignite, rather than understanding you need kindling, oxygen, and a spark - and then you can get creative with the tools you have.

Reverse-Engineering Your Success

Instead of beating yourself up for not being able to "just do it," try this: think back to a time when you did successfully tackle something you'd been avoiding. Really dig into the details:

• What time of day was it?

• Where were you?

• What had just happened beforehand?

• Who else was involved (even peripherally)?

• What made it feel urgent or important right then?

• What barriers had been removed?

• What made it feel novel or interesting in that moment?

I guarantee you'll find factors beyond pure willpower. And once you spot them, you can start designing for them intentionally.

Working With Your Brain, Not Against It

Your ADHD brain isn't broken because it needs more/different structure, novelty, external accountability, or more interesting challenges. It's just different. And when you work with those differences instead of fighting them, everything becomes easier.

Maybe you need body doubling (working alongside someone else) rather than solo willpower. Maybe you need time blocking rather than endless to-do lists. Maybe you need to gamify things, or create artificial deadlines, or work in cafes instead of at home.

None of this is "cheating." It's just good brain management.

The Real "Just Do It"

So here's my version of "just do it" for ADHD brains:

Just do it... but first, set yourself up for success.

Look at what you're trying to accomplish and ask:

• How can I make this more novel or interesting or FUN?

• How can I add some urgency or accountability?

• How can I reduce the barriers between me and starting?

• How can I make the environment work for me rather than against me?

• How can I make this feel rewarding or satisfying?

Because here's the truth: successful people aren't successful because they have more willpower. They're successful because they've figured out how to design environments and systems that make the right actions easier and more automatic. Hey... Obama kept only 2 suit options - because even his big brain didn't have the capacity for more executive function - but for you choosing the fun outfit might give you more energy for what you need to do - it's all individual and unique.

You deserve the same advantage. So consider stopping the focus on the "just do it" part and start paying attention to everything else that makes it actually work.

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If you're ready to design systems that work with your ADHD brain rather than against it? Book a free 15-minute chemistry call to explore how neurodivergent coaching can help you feel heard, make sense of your experiences, and get tools that actually work.

written by Roxanne Abbott, published 26/09/2025