Motivation Tips

Ever notice how some tasks feel easy to jump into, while others—no matter how important—feel almost impossible to start?

It’s tempting to blame this on laziness or lack of discipline. Psychology suggests something more interesting: motivation isn’t just about willpower. It’s about how your brain responds to certain types of stimulation.

One simple way to understand this is through the INCUP framework—a set of five factors that naturally boost motivation for anyone, not just people with Attention Deficit Hyperactivity Disorder (ADHD). This framework was first introduced by psychiatrist Dr. William Dodson.

What is the INCUP Framework?

INCUP stands for:

• Interest

• Novelty

• Challenge

• Urgency

• Passion/Purpose

These are the conditions under which your brain is most likely to engage with a task. The more INCUP a task has, the easier it feels to start and sustain effort.

Why Some Tasks Feel so Hard to Start

Most assume we should be motivated by importance—things like deadlines, responsibilities, or long-term goals.

In reality, the brain often prioritizes immediate engagement over abstract importance. If something feels dull, repetitive, or disconnected from meaning, your brain resists—even if you logically know it matters.

That’s why you might:

• Procrastinate on work but scroll your phone for hours

• Avoid a simple chore but dive into a random interest

• Delay starting something important until the last minute

It’s not irrational—it’s how attention and motivation systems are wired.

The Five Motivation Drivers

Interest

We naturally gravitate towards what captures our attention. When something is interesting, effort feels lighter.

Example: You might breeze through a topic you enjoy but struggle with something that feels dry.

Novelty

Newness wakes up the brain. A change in environment, method, or routine can make a task feel more engaging.

Example: Working from a different location or trying a new tool can suddenly make you more productive.

Challenge

We’re motivated by tasks that are just difficult enough to be engaging, but not so hard that they feel impossible.

Example: Turning a task into a small game or goal can make it more compelling.

Urgency

Time pressure sharpens focus. When a deadline feels real and immediate, it’s easier to act.

Example: Finishing something quickly when the clock is ticking—even if you delayed starting it.

Passion/Purpose

When a task connects to your values or feels meaningful, motivation increases.

Example: You’re more likely to follow through when you understand why something matters to you.

How to Use This in Everyday Life

Instead of forcing yourself to “try harder,” you can redesign tasks to include small tweaks like one or more of these elements:

• Make it more interesting: add music, variety, or a reward

• Add novelty: change your setting or approach

• Increase challenge: set a timer or goal

• Create urgency: use short deadlines or time blocks

• Connect it to purpose: remind yourself why it matters

A Simple Example

Let’s say you’ve been putting off organizing your space.

Without INCUP: It feels repetitive, boring, and easy to delay.

With INCUP: You play energizing music (interest), set a 20-minute timer (urgency), and challenge yourself to finish one section before it ends (challenge).

Same task—but now your brain has something to engage with.

The Bigger Idea

Motivation isn’t just something you “have” or “don’t have.” It’s something you can influence by changing the conditions around a task.

The INCUP framework gives you a practical way to do that. Instead of relying purely on discipline, you can work with your brain’s natural tendencies—and make starting feel a little easier.

If you want more support in your mental health journey, feel free to reach out to us.

This article was written with the support of Perplexity AI as a drafting tool.

Stay tuned. The next topic is TBA.

Written by Elena Duong, Psy.D.

Edited by Susanna La, Ph.D.