ADHD Initial Action Problem: Can BGM Turn 'I Can't Move' into 'I Can Move'?

'Ugh, it's already this late...'
I know I have to do it, but I can't move...

In my head, thoughts like 'I have to do this,' 'I have to do that,'
'I have to start that work' are spinning around, but
I just can't get going.

My body stays glued to the sofa...
I just can't seem to stand up.

It takes a significant amount of time just to get started...

Do you ever have times like that?

The losses I've experienced in my life because of this
are immeasurable.

Now that I'm an adult,
even when I'm working, the hours are set, so

I've managed to get things done, albeit
in a frantic rush,

but because of the slowness in getting started, I run out of time,
panic, and forget things. I think it only
compounds my attention deficit.

As one methodto make this
initial action problem caused by ADHD traitsa little
easier to deal with,

I've summarized the effects of using BGM,based on my own experience and the mechanisms behind it,

from the perspectives of psychology and brain science.

~It all started with just 'trying to play some music'~

I saw 'music to boost productivity' on YouTube,
and while thinking, 'Does that really work?'

when I felt like I 'had to' do chores or work,
but just couldn't get moving,

I decided to play it anyway.

And then...

I was actually able to breeze through
my cleaning.

It seems that my being simple-minded
worked in my favor...^^;

Since then, I have been using this trick.

There are times when I can't do it, but if there are times when I can,

I consider that good enough! (lol)

When I can't do it, I don't even bother
playing BGM...^^;

This phenomenon can be explained by psychology and science.

1. Dopamine

In an ADHD brain, dopamine does not
function properly,

making it hard to get started without
rewards or interest,

music has the power to stimulate that
brain, which has been
scientifically proven.

Listening to favorite music has been confirmed to
trigger the release of dopamine.

https://www.mcgill.ca/newsroom/channels/news/musical-chills-why-they-give-us-thrills-170538

2. Priming Effect

And by seeing the title "Music to help you work efficiently,"

there is what psychology calls the priming effect
(words or information exposure alone
causes the brain to unconsciously switch into that action mode).

I guess I fell for this one, didn't I?^^;

Nobel Prize-winning economist Kahneman also introduces this in his book "Thinking, Fast and Slow."

3. Classical Conditioning (Pavlov's Dog)

When you repeat the same music and action as a set,
the brain experiences 'classical conditioning,' and

musicalone will make yourbodyreact.

https://kanjochino.co.jp/psychology/pavlov-and-classial/

I've digressed a little,

but once you start,

"the motivation switch is activated by starting first"

as explained here by Yuji Ikegaya, a professor at the University of Tokyo's Faculty of Pharmaceutical Sciences and an expert in cerebral physiology.
➡

Speakers.jp

↑It's very interesting.
It also touches on music.

And this idea of 'don't wait for motivation, just move first'
is also related to 'behavioral activation' in cognitive behavioral therapy.

Cognitive behavioral therapy
is also considered effective for ADHD.

https://kyodonewsprwire.jp/release/202501213134

ADHD brain characteristics include

the ability to capture information instantaneously,
and a tendency for attention to be drawn to it and have difficulty moving away.

You could say it's a brain characteristic
that allows you to convince yourself in a good way that 'I can move when I listen to this!'

Doesn't it make you feel like you might be able to do it?

The method is simple.

On YouTube, Spotify, etc.,
search for things like 'music to boost productivity' or 'music to boost cleaning',
pay attention to thetitlewhilebeing conscious of it, and try playing it.

I think it's a good idea to separate them for work and housework,
and change them according to the situation.

When you see the title,
you get quite into the mood for it.
(Priming effect)

Favorite music and
● For when you want to work so much you're itching to start,
● For when you want to make housework disappear like magic,

I think it's also good to decide on things like that.

I play Ado's "I'm Invincible" at the start of the day♪

● Try being brainwashed by the title of the BGM
(Work goes well, Work goes smoothly, I'm Invincible, etc.)

● Try convincing yourself that you can move

● Try continuing for just 5 minutes

Conclusion

Even if you're told to "do your best" based on willpower,
the problem is that you can't move, right?

But, if you use psychological phenomena and brain mechanisms
effectively,

it can become surprisingly easy.

Try playing your favorite BGM before
tiresome housework or work,
just as an experiment.

Why not try turning your ADHD traits
to your advantage?

Even if you can't keep it up, I think that's totally fine.
If you can do it when you can, that's enough!

In writing this article,
I would like to thank
each site I referred to.
Thank you very much.

And to all the readers,
thank you for reading this article to the end,
thank you♡

Traits are personality, after all♡
If only the difficult parts
could be made a little easier...

Even in situations where you have to do your best,
the energy to get through it will be born

I feel that way, which is why I write
articles on this account.

I would be happy
if you came to read again♡