Why Interest vs. Importance Nervous Systems Matter: Meal Planning Hacks for ADHD
Managing ADHD involves understanding how the brain functions, particularly how it processes motivation and prioritization. One of the most significant frameworks for understanding ADHD is the concept of "interest-based nervous systems." Unlike neurotypical individuals who may prioritize tasks based on importance or external pressures, those with ADHD often thrive on: interest, novelty, competition, urgency, and passion (INCUP). This distinction can have profound implications for everyday life, including food choices, meal planning, and nutrition.
In this post, we will explore what interest-based and importance-based nervous systems are, why this concept could be beneficial for individuals with ADHD, and how to leverage it when creating strategies around food and meal planning. Additionally, we’ll discuss why these strategies can also benefit neurotypical individuals, as everyone’s motivations can shift depending on circumstances.
The ADHD Brain and Motivation
Interest vs. Importance Nervous Systems
The traditional view of motivation relies on the importance model, where individuals recognize the outcomes, rewards, or consequences of a task (e.g., filing taxes, preparing a healthy meal) and proceed to complete it. However, for those with ADHD, this model often fails. The ADHD brain is wired differently; it tends to respond more effectively to tasks that align with INCUP:
Interest: Activities that genuinely captivate attention.
Novelty: Tasks that feel new and engaging.
Competition: Challenges that invoke a sense of achievement or comparison.
Urgency: Deadlines or tasks requiring immediate action.
Passion: Deeply meaningful or emotionally engaging pursuits.
This is often referred to as an interest-based nervous system, where motivation is driven less by the perceived importance of a task and more by its capacity to capture and hold attention.
Why Importance Can Fall Short
For neurotypical individuals, the importance of a task might suffice as motivation. For example, knowing that eating balanced meals is vital for health (i.e. reward) may drive them to consistently plan and cook. However, for individuals with ADHD, the lack of immediate gratification or sensory engagement in such tasks can make them feel inaccessible or tedious.
That said, even neurotypical individuals may find themselves relying on INCUP principles under certain conditions. For example, someone might feel more motivated to prepare a meal if it’s for a special occasion (passion) or if they’re experimenting with a new recipe (novelty). Recognizing this overlap highlights how strategies designed for ADHD brains can provide insights and tools that benefit everyone.
How Interest vs. Importance Impacts Food Choices and Meal Planning
Common Challenges with Food and ADHD
Decision Fatigue: ADHD often comes with difficulty in prioritizing options, making it hard to choose what to eat or cook.
Low Energy Levels: Executive functioning challenges can make meal preparation feel overwhelming, especially when already depleted from the demands of daily life.
Sensory Sensitivities: Many individuals with ADHD have heightened sensory experiences, which can lead to food aversions or overwhelm in the kitchen.
Impulsive Eating: The interest-driven nervous system may prioritize immediate gratification, often leading to impulsive food choices that aren’t always nutrient-dense.
Inconsistent Eating Patterns: Hyperfocus or lack of structure can result in skipped meals or binge eating later.
Why Aligning Strategies with Interest-Based Motivation is Key
Understanding the role of INCUP in motivation can make food-related tasks more engaging and achievable. When meal planning and cooking are approached in a way that taps into curiosity, variety, or personal enjoyment, they’re more likely to become sustainable habits.
Practical Strategies for Leveraging Interest-Based Motivation in Meal Planning
1. Incorporate Novelty
For an interest-based nervous system, newness can be a powerful motivator. Consider ways to make meal planning and preparation feel fresh and engaging:
Try New Recipes: Explore recipes that excite you, whether it’s a cuisine you’ve never tried or a twist on a favorite dish.
Rotate Ingredients: Experiment with different vegetables, grains, or proteins to keep meals from feeling repetitive.
Use Gadgets: Tools like air fryers, spiralizers, or instant pots can make cooking more interactive and fun.
2. Create Visual Appeal
The ADHD brain often responds well to visual stimuli. Use this to your advantage by:
Prepping Colorful Meals: Brightly colored fruits and vegetables can make meals more visually appealing.
Using a Vision Board: Create a board with pictures of meals you’d like to try or inspiring images of fresh ingredients.
3. Gamify the Process
Turning meal planning into a game can add an element of excitement and reward:
Set Timed Challenges: Challenge yourself to plan a week’s worth of meals in 15 minutes.
Track Progress: Use a reward system, such as earning points for every planned meal or prepped snack.
Cooking Competitions: Get friends or family involved in mini cook-offs to keep things fun.
4. Build Time Sensitivity
Adding a sense of urgency can help activate motivation:
Use Expiration Dates: Plan meals around perishable items to create a natural deadline.
Schedule Cooking Sessions: Set a specific time for cooking and make it non-negotiable, as if it’s a meeting or appointment.
Batch Cook Under Pressure: Use a timer to see how much you can prep in 30 minutes.
5. Make It Social
Social interaction can increase engagement for many individuals with ADHD:
Cook With Friends or Family: Turn meal prep into a shared activity.
Join Online Communities: Participate in cooking challenges or share your meals in ADHD-friendly forums.
Host Potlucks: Focus on preparing one dish while enjoying variety from others.
6. Prioritize Sensory Preferences
To reduce overwhelm and increase enjoyment, tailor meals to your sensory preferences:
Identify Texture Preferences: Focus on foods that feel good to eat (e.g., crunchy snacks, creamy soups).
Simplify Flavors: Stick to a few favorite seasonings or condiments to avoid decision fatigue.
Reduce Kitchen Overload: Minimize noise or clutter to make cooking a more calming experience.
7. Break Down Tasks
Large tasks like meal prep can feel daunting. Break them into smaller, more manageable steps:
Prep Ingredients Separately: Chop vegetables one day and assemble meals the next.
Use Meal Kits: These provide pre-portioned ingredients and reduce decision-making.
Focus on Snacks First: Start with easy-to-assemble snacks to build momentum.
8. Align Food Choices with Hyperfocus Interests
Leverage hyperfocus tendencies to create excitement around food:
Research Ingredients: Dive deep into learning about a specific ingredient or cuisine.
Experiment With Themes: Plan meals around a theme, like “Mediterranean Week” or “Comfort Foods.”
The Role of Routine and Structure
While INCUP is crucial, incorporating some level of structure is also important. Here are ways to balance interest with routine:
Create a Flexible Framework: Have a general plan (e.g., protein, veggie, carb) but leave room for improvisation.
Use Visual Schedules: Post a meal calendar on the fridge to keep meals organized.
Automate Where Possible: Use grocery delivery services, subscription boxes, or apps to reduce decision fatigue.
Why This Approach Could Be Empowering
When food and meal planning strategies are aligned with how the ADHD brain works, the process becomes less of a chore and more of an engaging experience. This shift can lead to:
Improved Nutrition: Consistent meal planning supports balanced eating habits.
Reduced Stress: Having a system in place minimizes last-minute decisions and overwhelm.
Greater Enjoyment: Making food choices based on INCUP fosters a more positive relationship with eating.
Moreover, while these strategies are designed for ADHD brains, they’re universally applicable. Everyone experiences shifts in motivation, and adopting some of these methods can reignite interest and engagement in food-related tasks, no matter your neurotype.
If you’re looking for support in creating ADHD-friendly nutrition strategies, consider reaching out to a dietitian who understands the unique needs of neurodivergent individuals. Together, you can build a personalized approach that works with your brain, not against it.