Episode Summary



If you’ve ever told yourself, “I just need to do it,” this episode shows why that message backfires with ADHD—and what to do instead. I break down willpower into “I will, I won’t, I want,” and then explain how ADHD-related executive function challenges make brute force unreliable. The point isn’t to try harder; it’s to get smarter about support.



You’ll learn how to swap sheer effort for the right resources: fuel (sleep, movement, food, water), guardrails (cue control, added friction, pre-commitments), and people/tools (accountability, calendars, clear next steps). We’ll cover simple ways to start what matters, interrupt unhelpful impulses, and keep long-term goals present—so follow-through becomes easier, more consistent, and a lot less personal.



What You’ll Learn About Willpower and ADHD




* Why ADHD-related executive function challenges—not character flaws—make “just try harder” an unreliable plan.



* How to replace brute willpower with the right resources—fuel and guardrails from people, tools, and systems.



* Ways to stop unhelpful impulses (doom-scrolling, snacking, reflexive email) by removing cues and adding friction.



* How to start and sustain “I will” actions using accountability, calendars, clear next steps, and the right stimulation.



* How to keep long-term “I want” goals present by making your why visible, tracking progress, and pre-committing so the next step is easiest.




Transcript:



(00:01):



How many times have you told yourself, “I just need to do it,” or maybe, “I just need to try harder”? You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and productivity coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you without trying to do it like everyone else.



Recently, I was meeting with a client who wanted to get back to exercising. As we were talking, he said, “I just need to do it,” as if that settled things. But after years of hearing that phrase, I knew what he really meant was power through or use his willpower, and if willpower really worked, he’d already be doing it, which is what I told him.



(01:01):



So instead of ending there, we talked about what kinds of support or resources he could access to help him follow through, and he decided to reach out to a friend to both be his accountability partner and to check in each day, and maybe to occasionally exercise together. So what is willpower? In this adapted definition from Kelly McGonigal, a psychologist and author of The Willpower Instinct, it is the ability to control your attention, emotions, and desires so you can do what matters most to you, even when part of you doesn’t want to.



That’s the framework I’m going to use today. And she further breaks it down into three parts. As you’re listening to these parts and the rest of the episode, think about one challenge you have right now that falls into one of these categories. First, there is the “I will” power, doing more of the things you want to do because they improve your life.



(02:06):



Think about starting a workout, a project, making that call. The second category is the “I won’t” power, saying no to the habits or impulses that go against what’s important to you. That could be late-night scrolling, the extra drink,