Living with ADHD doesn’t have to feel overwhelming. Whether you’ve recently been diagnosed or have been managing it for years, finding the right tools and strategies is key to unlocking your focus, productivity, and well-being. At Rejuve Mind & Body Wellness Clinic, we take a holistic and practical approach to ADHD support—and one of our favorite tools is the INCUP method.
So, what exactly is INCUP? It’s a simple, easy-to-remember acronym that breaks down five core strategies proven to help people with ADHD structure their days and improve their focus.
What is the INCUP Method?
I – Interest
People with ADHD tend to excel when they’re interested in a task. When possible, align your responsibilities with your passions. If a task feels boring or unengaging, try to “hack” your interest by adding novelty—set a timer, make it a game, or reward yourself after completion.
N – Novelty
New experiences activate the ADHD brain. Change your environment, switch up your routine, or use new tools or apps to bring freshness to repetitive tasks. Something as small as working in a new café or using a different to-do list app can spark motivation.
C – Challenge
Tasks that are too easy often lead to distraction. Add a layer of challenge by racing against the clock or increasing the complexity in a fun way. For example, see if you can complete your email inbox clean-up in under 20 minutes—or sort emails by category as you go.
U – Urgency
People with ADHD frequently find it hard to get started—until the deadline is right around the corner. To avoid last-minute stress, create “fake deadlines” or use external accountability (like check-ins with a coach or friend) to simulate urgency earlier.
P – Passion
Emotions and energy are central to ADHD motivation. If you’re passionate about a cause or goal, you’re more likely to stay engaged. Reconnect with your “why.” Whether it’s your career, relationships, or a creative goal, passion can drive consistent action.
Putting INCUP into Practice
At Rejuve, we recommend starting small. Choose one INCUP element that resonates with you and experiment with it this week. For example:
- Try urgency by setting a 10-minute timer for your next task.
- Add novelty by taking your laptop to a different workspace.
- Inject passion by linking a boring chore to a meaningful reward.
Our ADHD specialists can work with you to tailor the INCUP method to your unique brain and lifestyle. We also offer coaching, medication management, mindfulness therapy, and lifestyle planning—all under one roof.
You’re Not Alone
Managing ADHD is a journey, but you don’t have to do it alone. At Rejuve Mind & Body Wellness Clinic, we’re here to support your mental clarity, emotional balance, and personal growth—one practical step at a time.
Interested in learning more?
Contact us today to schedule an appointment.