ADHD as an Activation Challenge: Rethinking Executive Dysfunction
- Eliza Barach
- Apr 15
- 3 min read
Time for a Reframe on ADHD
When most people think about ADHD, they know it as a disorder in executive functioning—a brain that forgets appointments, acts before thinking, or can't focus on command. But this view only tells part of the story.
A growing body of research is encouraging us to rethink ADHD not solely as "broken executive functioning," but as a challenge in regulating mental activation states. In this view, it's not that ADHD brains can't execute—it's that they can't reliably access their executive functions on demand.
The Paradoxical ADHD Brain
Living with ADHD often feels like mental whiplash. One moment you're in hyperfocus mode, effortlessly plowing through tasks, and then the next you're mentally paralyzed by something as "simple" as returning a phone call.
This paradox of inconsistency leads many people with ADHD to internalize harmful self-talk: "I'm lazy," "I just need more discipline," "What's wrong with me?"
These highs and lows are often internalized as moral failings, but the reality is they’re actually due to a nervous system that needs the right conditions to engage.
Under the right conditions, like during hyperfocus, our brains can and do activate, allowing us to accomplish incredible things. This empowering reframe, supported by research, transforms the ADHD experience into one that can lead to powerful and positive outcomes.
State Regulation Theory: Access Over Ability
State Regulation Theory of ADHD (Isaac et al., 2024; Martella et al., 2020) offers a fresh framework. Rather than focusing solely on impaired executive functioning, this model suggests that people with ADHD often struggle to access executive functions unless the brain is in the right “state.”
This explains why many ADHDers perform brilliantly under certain conditions (like when a deadline is looming or the task is exciting) but falter under others (like when the task is boring or emotionally flat).
The INCUP Framework: The Required Inputs For ADHD Motivation
Psychiatrist Dr. William Dodson developed the INCUP framework, which helps explain the types of conditions that “activate” the ADHD brain:
Interest
Tasks that feel genuinely engaging or fun naturally ignite mental energy.
Novelty
New, surprising, or stimulating experiences break through inertia.
Challenge
Tasks that are just the right level of difficulty—neither too easy nor too overwhelming—can activate focus.
Urgency
Time pressure (even artificially created) can unlock access to otherwise inaccessible executive skills. Or alternatively, those times in life where it feels like “now or never” (i.e., aligning with time perception in ADHD)
Passion
When a task aligns with personal values or deeply held interests, the brain gets a motivational boost.
These five elements are the activation keys that help ADHDers shift into “go mode.”
ADHD as an Activation Regulation Challenge
So what happens when we blend State Regulation Theory with the INCUP model?
We get a powerful insight: The ADHD brain is NOT broken. Its a powerful brain that needs specific conditions to function optimally.
That means ADHD support strategies should shift from trying to force consistency to designing environments, workflows, and goals that align with INCUP drivers.
For example:
A coach might help a client gamify a boring task to introduce challenge or novelty.
A therapist might work with someone to connect a mundane habit to their values, activating passion.
An ADHD employee might use creative urgency hacks (like self-imposed, but actually felt deadlines) to initiate tasks.
Free Download: Your ADHD Activation Keys Worksheet
Want to explore your own INCUP profile and uncover what actually gets your brain going?
📝 Download the free worksheet: INCUP ADHD Activation Worksheet (PDF)
This one-page tool helps you:
Identify your strongest activation triggers
Reflect on past successes
Strategically apply INCUP drivers to tasks you're avoiding
Perfect for ADHDers, therapists, coaches, and anyone who wants to work with the brain—not against it.
Final Thoughts: You're Not Broken—Your Startup Conditions Just Matter More
The next time your to-do list feels like a mountain, remember: it’s not always about discipline—it’s about activation. The ADHD brain often works brilliantly, but not on command. When we shift from “why can’t I just do it?” to “what do I need to access my strengths?”, we stop pathologizing inconsistency and start building systems that work.
From Chaos Managed
This article first appeared in my Chaos Managed newsletter. Subscribe to receive the full science reference list for these topics, as well as ADHD research updates and science-backed strategies from Dr. Eliza.
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