Guide to Setting and Attaining Goals for Individuals with ADHD

As a new year begins, we often set ambitious objectives, fuelled by the belief that anything is achievable. However, the realities of everyday life can cause our enthusiasm to dwindle and the excitement of new goals to diminish. Sometimes, despite our best efforts, we fall short of our goals, or our plans go awry, tempting us to abandon our progress so far.

Our inability to stick to our resolutions isn't due to a lack of commitment or desire, but instead attributes to the unique ways in which our minds function. To create realistic goals for individuals with ADHD, we need an understanding, self-acceptance, and reasonable expectations. Let's explore some strategies to maintain the momentum of the new year.

Before undertaking goal setting, it's crucial to identify what's truly important to you. If your goals align with your core values, you're more likely to stick with them, even when your momentum starts to flag. Reflect on what matters to you most, whether it's through personal journaling or by exploring popular value lists such as Brené Brown’s Dare to Lead List of Values.

Rather than setting particular tangible objectives, aim to nurture desired emotions or themes, such as ‘rested,’ ‘inspired,’ ‘creative,’ or ‘balanced.’

It’s easy to become disheartened when we don't achieve our intended goals, even when it's due to circumstances beyond our control. For instance, if your aim was to lose 20 pounds, but you only lost 10 despite consistent gym sessions and a healthy diet, technically, you've failed. To avoid such frustration, focus on enhancing a skill or regular involvement in an activity rather than a precise outcome.

Long-term goals often dwindle for individuals with ADHD who thrive on immediate rewards. Setting seasonal or quarterly objectives keeps the finish line in sight and allows changes as priorities shift throughout the year. It also prompts more frequent progress reflection.

If you're like me and tend to forget your goals quickly, visual or auditory queues can serve as powerful reminders. Creating a digital vision board with images, quotes, and symbols that represent your objectives is something I find helpful. Display these reminders in your living space, keep them in your wallet, or set them as your phone's background.

Anticipate potential hurdles and devise plans to overcome them. It's much simpler to develop a strategy when in a calm and positive mindset rather than amidst chaos or stress.

Be mindful that progress is often incremental. For each significant goal, devise a smaller stepping stone. For instance, if your goal is to spend 30 minutes daily on the treadmill, a minor initial step could be just getting dressed for the gym. This approach keeps you moving forward, however minutely.

Include accountability in your goal-setting strategy from the start, be it having a check-in companion or a workout partner.

ADHD minds are known for their need for novelty and tendency to get bored quickly. Consider setting mini-objectives or trying new activities to keep your interest alive and accommodate your need for change.

Remember, the endgame is to live your best life, not just attain maximum productivity. Be kind to yourself and allow room for adjustments in your plans.

Comprehension of and working closely with our unique brains is crucial for maintaining momentum throughout the year. We can continually progress towards our objectives by focusing on our values, being adaptable, and celebrating even minor victories. Remember, the goal is progress and self-acceptance, not perfection. Let’s aim for a year of continual self-improvement, self-discovery, and lasting motivation!

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