Why Your Motivation Fizzles (and How to Get It Back Mindfully)

Have you ever started a new habit or routine feeling unstoppable only to watch that spark fade out just few weeks later?

You’re not alone, and you’re definitely not broken. There’s a name for that pattern and there’s a kinder, more mindful way through it.

💡 The Science Bit: Why New Habits Lose Their Buzz

At the start of something new - a planner, a gym routine, a training course - we get a hit of dopamine delight. For ADHD brains, that rush of novelty and reward is especially powerful. It lights up our focus, fuels our energy, and makes change feel exciting.

Then, almost overnight, the buzz disappears. The same thing that felt fresh and motivating starts to feel flat. Cue frustration, guilt, and the self-reproach: “Why can’t I ever stick with things?”

What’s happening isn’t a failure of discipline - it’s hedonic adaptation. Our brains naturally adjust to pleasurable experiences (or planners) until they become "part of the furniture". The good feeling fades because our systems are wired to seek new stimulation. And for people with ADHD, whose nervous systems depend more on interest and novelty for motivation, that drop can feel like a crash landing.

🌿 The Mindful Antidote: Beginner’s Mind

This is where mindfulness offers something magic.

In mindfulness practice, beginner’s mind means meeting each moment as if for the first time - curious, open, and free of judgement. Instead of chasing the old thrill, we shift our attention to seeing familiar things differently.

Instead of asking, “How do I make this exciting again?” try asking, “What’s new here that I haven’t noticed before?”

That tiny question rekindles curiosity - which, as research shows, is one of the strongest drivers of personal growth and wellbeing. It gives ADHD brains that hit of novelty without needing to burn everything down and start again. Sound familiar??

🔁 Making It Practical

Here are a few ways you could play with this idea in real life:

• Beginner’s Mind Check-In: When your routine starts to feels stale, pause and notice three new details - the sound of the kettle, the light in the room, the way your body feels as you stretch.

• Add Gentle Variety: Change one small element - swap your route, playlist, or workspace. Novelty in micro doses keeps interest alive.

• Curious Reflection: When motivation dips, ask “What’s changed?” rather than “What’s wrong with me?” Curiosity softens the inner critic and reignites choice.

• Mindful Restart: Each time you return to a habit, treat it as a new experiment, not a failed repeat. There’s always something new to learn.

This blend of curiosity and compassion helps habits evolve with you - instead of the all-or-nothing rollercoaster.

✨ The Bigger Picture

For ADHDers, motivation isn’t just about willpower - it’s about engagement, emotion, and meaning. Mindfulness teaches us to notice the moment we start to drift, and to meet that moment with awareness instead of judgement.

When the shine wears off, don’t push harder. Pause, breathe, and look closer. The sparkle is still there - it’s just waiting for you to see it again.

What routine or habit is starting to feel stale for you? Could you try to view it with a beginner's mind and get the juices flowing again? Have a try and let me know how you get on.

Thanks for Reading!

Helen x

💛 PS: Want a coach to help you build your curiosity tools when motivation fades?

ADHD coaching helps you build systems that work with your brain, not against it - using mindfulness, positive psychology and practical scaffolds for real-world change.

👉 Book a free discovery call to explore how coaching could help you keep your spark alive.

References for this post

• Ivtzan, I. (2016, March 25). Why Is Happiness Fleeting? Psychology Today.

• Lyubomirsky, S., & Sheldon, K. M. (2012, August 15). How to Keep Happiness From Fading. Psychology Today.

• Ivtzan, I., Gardner, H. E., & Smailova, Z. (2011). Mindfulness Meditation and Curiosity: The Contributing Factors to Wellbeing and the Process of Closing the Self-Discrepancy Gap. International Journal of Wellbeing, 1(3), 316–327.

• Ivtzan, I., Young, T., Martman, J., Jeffrey, A., Lomas, T., Hart, R., & Eiroa-Orosa, F. J. (2016). Integrating Mindfulness into Positive Psychology: A Randomised Controlled Trial of an Online Positive Mindfulness Program.Mindfulness, 7(6), 1396–1410.

Transparency Note

This article was written by Helen Unwin with research and writing support from AI co-writer Brian. All ideas, editing and final content have been reviewed and adapted by Helen to reflect her professional expertise and lived experience as an ADHD coach.