As a therapist specialising in neurodivergence, I frequently get asked about how neurodivergent people (particularly those who are autistic and/or ADHD like myself), can motivate themselves more easily. From parents who want to know more about how they can support their children with schoolwork, to clients who want to understand themselves better – this question comes up again and again.

And it makes sense. Because when we keep using neurotypical ideas of motivation to guide neurodivergent people, we end up with strategies that just don’t work which lead to reduced self esteem, shame and overwhelm.

For neurotypical minds, motivation is often driven by rewards, punishments, or a clear sense of delayed gratification; like picturing how good it will feel to get something done. But for many neurodivergent people, that just doesn’t cut through the inertia.

Instead, we need to think differently about motivation. Neurodivergent people have interest-based nervous systems. To truly understand ourselves, we need to recognise what actually ignites that interest.

That’s where the PINCH framework comes in. Originally introduced by Dr. William Dodson and later expanded by Dr. Megan Anna Neff, PINCH offers a more affirming and realistic way of understanding how motivation works for many neurodivergent people.

Here’s a breakdown of what each letter stands for:

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P – Passion, or Play

Tasks that involve passion, fun or creativity, can light up the nervous system for neurodivergent people. Play doesn’t just mean games; it’s about a sense of joy, experimentation, and freedom. When something feels playful, it’s often easier to begin and sustain.

Tip: Can the task be gamified or turned into something more lighthearted or imaginative?

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I – Interest

If we’re not interested, it’s incredibly hard to get started, no matter how important the task may seem. Neurodivergent motivation is deeply interest-based. The task has to feel genuinely compelling, relevant, or meaningful.

Tip: Start with what you’re curious about. Even a tiny thread of interest can be enough to get moving, and once you’re in, momentum can build.

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N – Novelty

Something new, different, or unexpected can provide the stimulation needed to engage. We need novelty to help us get started, to keep us engaged, and to override the monotony that can quickly lead to shutdown or avoidance.

Tip: Changing location, tools, or even background music can help create novelty without needing to reinvent everything.

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C – Competition (Cooperation or Challenge)

The right level of challenge can be motivating, especially when it feels like a puzzle to solve or a skill to master. But the key here is agency, feeling in control of how we take on the challenge, rather than being pushed into it.

Tip: Autonomy is essential. Can the task be reframed as something that allows choice, mastery, or experimentation?

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H – Hurry (or urgency)

Many of us know this one well; being able to do nothing until the pressure is suddenly on. For some, urgency creates the intensity needed to kick into action. This can be a double-edged sword, so it’s important to recognise it without shame.

Tip: If urgency is your brain’s way of creating motivation, gentle time-blocking or external structure might help recreate this in a sustainable way.

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Why this matters
When we shift away from blaming ourselves or our children for “lacking motivation” and instead ask what kind of nervous system activation is needed, we create space for more compassionate and effective strategies. The PINCH model is not about forcing productivity, it’s about understanding the kinds of conditions that allow us to begin, engage, and persist in ways that feel good to our systems.

For many neurodivergent people, this is a game-changer.

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Want to explore this more deeply?
The PINCH model and related approaches to neurodivergence are explored further in my upcoming book:
Neurodivergent Affirming Therapy: Rethinking Approaches for Autistic and ADHD Clients, coming in 2026. The book offers practical tools, client stories, and reflective guidance for therapists and professionals who want to work more affirmatively with neurodivergent people. [It also offers affirming strategies that many neurodivergent individuals themselves may find helpful, especially if you’ve ever felt stuck, misunderstood, or pressured to “just try harder” with traditional approaches to motivation and support.]

Sign up to my newsletter here to get updates and sneak peaks!

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References

Neff, Megan Anna. (2022). The PINCH Model of Neurodivergent Motivation. Retrieved from https://neurodivergentinsights.com/interest-based-nervous-system

Dodson, William. (n.d.). The Interest-Based Nervous System. (Original concept exploring ADHD motivation via interest, challenge, novelty, and urgency.)

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Amy is an AuDHD therapist and founder of Newglade Counselling – a team of therapists providing specialist neurodivergent therapy in the UK. She is the creator of Neuro Cards and other neurodivergent resources. To work with Amy or the team please contact her here.