🧠How does the ADHD INCUP Motivation Model apply to Eating with ADHD®?

Alright ADHDers, let's have another chat about the one, the only, MOTIVATION!

Elusive in nature and oh so empowering when the stars (and chemicals in our brain) align in motivated harmony✨

We know that tapping into motivation is hard for people with ADHD due to differences in executive function and brain chemistry, like challenges with delayed gratification, task perception, emotional regulation difficulties, susceptibility to environmental distractions, etc, etc, etc. 

But guess what? We've got some secret sauce, a trusty tool to share with you, for igniting that motivation.

Drumroll please... let’s introduce the INCUP model!

WHAT IS THE INCUP MODEL?

I know it doesn’t sound especially sexy but bare with me on this one… 

INCUP: interest, novelty, challenge, urgency, and passion

The INCUP model, created by William Dodson, a psychiatrist who has dedicated his career to learning about and supporting patients with ADHD, understood that the ADHD brain is far more motivated by interest, and less by importance. 

According to Dodson, people with interest-based nervous systems (read: ADHDers) are more likely to engage with a task when it feels enticing or fascinating. In contrast, those with importance-based nervous systems (read: neurotypical folks) are more motivated by a sense of responsibility.

Let’s do a walk through of what this model can do for our ADHD brains, especially in your Eating with ADHD® journey!

INTEREST

Give me an “I”! 

Like I mentioned before, ADHDers are far more motivated by having  an intrinsic interest in (insert activity here), rather than the importance (or future outcomes) of said activity. A classic example is brushing our teeth. We know it’s important to do for our overall health and hygiene, but gosh can it feel so BORING just standing there doing the thing.

In our Neurished Membership we have an “Interest-Based Brains” workshop led by ADHD guest expert Katie Weber, where you can learn more ways to increase interest in your daily activities!

Chemically speaking, when we do things that interest us, our brains get a hit of dopamine - you know, that happiness chemical that ADHD brains are notoriously low in. We are more likely to engage with activities or tasks that are interesting because of the potential for increased dopamine levels. 

How it applies to eating...

Next time you feel a food hyperfixation coming on, lean into it! Give yourself permission to stock your kitchen with as much of that food as you want, and to eat it whenever the desire strikes. If that hyperfixation eventually fades, that’s okay too - your ADHD brain will probably find a new one soon enough.

NOVELTY

We love newness, we love stimulus, we seek new sensations! Things that are novel tend to feel more exciting to our ADHD brains. And when something feels more exciting, it’s likely to give us more dopamine. Therefore, we are more likely to do it! 

How it applies to eating...

Feeling tired of the foods you eat all the time? It might be time to try something new! Explore the grocery store aisles, scroll through options in your grocery shopping app, or try a new-to-you menu item next time you’re at your favorite restaurant.

CHALLENGE

Finishing a challenging activity can create a heightened sense of accomplishment compared to finishing something that feels too easy. In this way, challenging tasks can result in higher dopamine production. On the flip side, if the task is too challenging, we may not be able to do it at all. One way to deal with this is by breaking up large tasks into small, bite-sized pieces, and celebrating every time we finish a piece.

How it applies to eating...

Consider breaking up food-related tasks - such as meal planning, grocery shopping, or cooking - into smaller chunks. Focus on one chunk at a time, and give yourself plenty of credit for completing each one.

URGENCY

As much as we may shame ourselves for not starting a task, we know that us ADHDers are often motivated by a tangible and real deadline. Take the classic case of procrastination on a school or work assignment: we put it off for days or weeks, and then get the entire thing done the day before it’s due. The closer we get to the deadline, the greater the sense of urgency we feel, and the easier it is to jump into action. But, it’s important to remember that leaning into the urgency tool on a consistent basis, can lead to ADHD-burnout! 

How it applies to eating...

Struggling to get started on food-related tasks like grocery shopping, cooking, or eating? Try creating a sense of urgency by planning to do these things in between other responsibilities, when you are limited on time. 

PASSION

Like dousing fuel on a fire, when ADHDers are passionate about something, we can easily fall into a state of hyperfocus learning about or working on that thing. During periods of hyperfocus we tend to be very productive, spending hours focusing on our one activity and losing touch with most other internal and external cues and stimuli. While this can be an excellent way to dive deep into our passions, it can sometimes present a barrier to honoring our body’s need to eat.

How it applies to eating...

Don’t be afraid of your hyperfocuses. Instead, learn to work with them. Try keeping food on your desk or in another visible location while you work, so you can nourish yourself without breaking your focus.

Incorporating INCUP Into Your Daily Life

The INCUP principles can be an excellent tool to help you maintain motivation and foster a positive relationship with food. Keep in mind though, they are tools - not rules. If you try one and it doesn’t work for you, that’s okay! Different principles may be more or less helpful at different times in your life. Remember that self-compassion is always key. 

If you’re looking for more ADHD tailored motivation tools and techniques, extra community support, or 1:1 support from the Wise Heart Nutrition RDs, we’ve got you covered! 

1. Check out our Motivation to Action Workshop with Workbook included in the Neurished Membership

2. Not interested in the membership? You can still get the Motivation to Action Workshop with Workbook  for just $27!

3. Start chatting and asking for support in our Monthly Membership Neurished: Eating with ADHD® community 

4. Book a Discovery Call with our Dietitians and see if extra individualized support around Eating with ADHD® is right for you! 

Happy motivating!