top of page

Setting Solid New Year's Goals as an ADHDer

Updated: Dec 5, 2023

It's the time of year when many people are thinking about their New Year's resolutions. For

people with ADHD, this can be particularly tricky.

Creating an achievable New Year's resolution with ADHD can be a daunting task, but we have a few tools to make it a little easier!

Start by setting goals that are within reach. Make sure they're realistic and manageable, so you don't get overwhelmed. Break your larger goals into smaller tasks that can be accomplished each day or week. This will make them easier to manage and help keep you on track.

Also, remember to plan ahead for distractions and setbacks. Build in extra time for tasks that may take longer than expected due to distraction or disorganization. If possible, seek out support from friends, family, or professionals who understand the challenges of ADHD and can provide encouragement and accountability throughout the year.

Struggling to stay focused and organized can make it hard to stick to your goals. But with a little bit of planning, you can create a resolution that will work for you.

Here are a few tips:

1) Be specific. Instead of saying "I want to be more organized." Try "I want to organize my desk by Friday."

2) Make sure your goal is achievable. Don't try to do too much at once or set yourself up for failure.

3) Set a deadline. This will help you stay motivated and on track. Many ADHDers need to have a deadline to follow through.

4) Write it down and put it somewhere where you will see it every day. This will help keep you accountable.

5) Break your goal down into smaller tasks so it's not so daunting. Spread it out over a period of time.

6) Ask a loved one to help keep you accountable.

7) Celebrate each accomplishment along the way, no matter how small it seems. This will help keep you motivated.

8) Get creative! There is no one right way to set a goal, so find what works best for you and make it your own. For example, break down your goal into smaller steps with specific deadlines for each step, so you can track your progress and feel accomplished as you reach each milestone.

9) Understand your motivation for your goals. Understand your motivation for your goals. Over time your goals can be less motivating and cause less of a dopamine boost. This is why it’s important get clear ahead of time WHY you really want to achieve this goal.

**Remember that you don't have to wait until New Year's to get started on your goals.

Setting goals and accomplishing them can be tough, especially when there is a lot of pressure on the outcome of the goal (this can occur during New Year's resolutions). So perhaps consider these goals as ongoing goals to continue to enhance your life.

If you have ADHD and are looking to set some resolutions this year, keep in mind that it's important to be realistic, focus on one goal at a time, and break down your goals into small steps. If things don't go according to plan, remember, that's okay!! Just remember to be flexible and adjust your goals and expectations as needed.

Happy New Year!

-Coach Brooke

113 views0 comments


bottom of page