Wreck It Rav
The cover of The ADHD Motivation Playbook

Can’t make yourself start? Turn the right dial.

The ADHD Motivation Playbook is free and 13 pages long. It helps you find the part of your motivation that’s stuck, and gives you 24 practical ways to fix it.

Made by Rav, business psychologist and behavioural scientist
  • A 30-second check to find your stuck dial
  • 24 practical fixes, six for each dial
  • Four tools you can type straight into

Sound familiar?

  • You know exactly what to do, and you still can’t make yourself start.
  • You only really get going the night before a deadline.
  • You’ve tried planners, apps and pure willpower, and none of them stuck.
  • You start strong, then lose interest halfway through.

None of that makes you lazy.

It means one part of your motivation is out of balance. The playbook shows you which part, and gives you a simple way to change it.

Get the free playbook

Four dials decide whether you start

Turn the first two up and the last two down, and starting gets easier. You only need to fix the one that’s stuck.

Expectancy

“Can I actually do this?”

Turn it up

Value

“Is this worth it to me?”

Turn it up

Impulsiveness

“What else is calling me?”

Turn it down

Delay

“When do I get something out of this?”

Turn it down

Based on psychologist Piers Steel’s motivation equation, from his analysis of 691 research findings on why people put things off.

Have a look inside

The cover: What’s inside, at a glance
The coverWhat’s inside, at a glance
Your four dials: What each one means
Your four dialsWhat each one means
The 30-second check: Find the dial that’s stuck
The 30-second checkFind the dial that’s stuck
Six fixes per dial: With an example for each
Six fixes per dialWith an example for each
Tools you fill in: Like boring-task bingo
Tools you fill inLike boring-task bingo
One sheet for your wall: Every dial at a glance
One sheet for your wallEvery dial at a glance

Swipe to see more pages.

What you get

Every dial gets what turns it up and down, six practical fixes and a tool you can fill in. Type into it, print it, or keep it on your phone.

  • The 30-second check

    Four quick pictures show you which dial is stopping you right now.

  • Six ways to believe you can

    First moves, C-grade drafts, borrowed templates and the proof jar.

  • Six ways to make it worth it

    Should swaps, games, treats and themes, plus boring-task bingo.

  • Six ways to weaken the pull

    Phone jail, the parking lot and the 10-minute wait, plus the launch pad.

  • Six ways to bring it closer

    Finish lines, sprints and rewards on the spot, plus the sprint tracker.

  • One sheet for your wall

    Every dial and its quickest fixes, with space for your own go-to moves.

Albus the golden retriever carrying an envelope in his mouth

Shall I send it over?

Pop your email in, tap the button in the email I send, and it downloads straight away.

Want to check out more?

More free guides and tools to help you understand your brain and get unstuck.

See everything on the homepage