Timed Challenges: Boosting Motivation through Gamification
Who Can Benefit?
Timed challenges are particularly effective for individuals who struggle with motivation or procrastination. This strategy helps increase focus and productivity by turning tasks into a game, making them more engaging and less daunting.
How to Use Timed Challenges to Increase Productivity
- Set a Timer: If you’re having trouble starting a task, set a timer for a specific duration. Alternatively, you can play a playlist or podcast of a particular length if it won’t distract you from your task.
- Race Against the Clock: Try to accomplish as much as possible within the allotted time. Challenge yourself to beat the clock, and if you manage to finish the task within the time frame, consider it a bonus achievement!
The Science Behind Timed Challenges
Actively choosing to engage in a task can increase activation in brain regions such as the dorsal anterior cingulate, insula, and nucleus accumbens. This activation leads to changes in attention circuits and enhances how you feel about the task, increasing rewarding dopamine activity. As a result, working towards a goal can become more enjoyable and less challenging.
Gamification—such as racing against a timer—adds an element of fun to tasks. This approach is particularly beneficial for individuals with ADHD or those prone to procrastination, as it boosts motivation and makes the task more engaging.
References
Gendron, A. (2023). The Mini ADHD Coach. Penguin Random House UK.
Lumsden, J., Edwards, E. A., Lawrence, N. S., Coyle, D., & Munafò, M. R. (2016). Gamification of cognitive assessment and cognitive training: a systematic review of applications and efficacy. JMIR Serious Games, 4(2), e5888.