Here are the five key points to focus your mind on for an out-of-body experience, including a detailed description of each point:
By focusing your mind on these five key points—state of mind, realism, motion, receptivity, and passivity—you can significantly enhance your chances of having a successful out-of-body experience. With practice and patience, you can unlock the mysteries of the astral plane and explore its infinite possibilities. Over time, your ability to navigate and control these experiences may strengthen, leading to even deeper insights and connections beyond the physical realm.
Self-hypnosis is a powerful tool for removing old programming and creating a new life, new relationships, and manifesting your dreams. By accessing the subconscious mind, self-hypnosis enables individuals to reprogram their automatic responses and beliefs, creating a foundation for positive change.
Many of us carry limiting beliefs and negative thought patterns that hold us back from achieving our goals and living the life we truly desire. These beliefs are often ingrained in our subconscious mind due to past experiences, societal conditioning, or repeated negative self-talk. Through self-hypnosis, we can access the power of our own minds to identify and release these old programs, creating space for new and positive beliefs to take root. This process helps us move past self-imposed barriers and step into a more empowered version of ourselves.
The first step in self-hypnosis is to recognize and acknowledge the outdated beliefs that no longer serve us. These could be beliefs about self-worth, success, relationships, or health. For example, someone who was repeatedly told as a child that they were "not good enough" may still subconsciously believe it as an adult, leading to self-sabotage in various aspects of life.
By entering a relaxed and focused state during self-hypnosis, individuals can address these limiting beliefs at their root. Techniques such as guided imagery, affirmations, and suggestion therapy allow the subconscious mind to replace old negative programs with new, empowering ones. This shift can lead to increased confidence, better decision-making, and a more positive outlook on life.
Once these old programs have been removed, self-hypnosis can then be used to instill new and positive beliefs and behaviors. For example, if someone wants to improve their relationships, they can use self-hypnosis to reprogram their beliefs about themselves and others. By affirming self-worth, practicing gratitude, and visualizing healthy interactions, they can attract more positive and fulfilling relationships.
Similarly, someone struggling with procrastination can use self-hypnosis to create a mindset of motivation and productivity. By repeatedly reinforcing new mental associations—such as linking work to feelings of satisfaction and accomplishment—self-hypnosis can help reshape habits and improve focus and efficiency.
In addition to reprogramming beliefs, self-hypnosis can be used as a powerful tool for manifestation. By visualizing and affirming goals in a state of deep relaxation and focus, individuals can align themselves with the energy of their desires. This process enhances clarity, strengthens intention, and reinforces the belief that success is achievable.
For example, someone aiming to start a successful business can use self-hypnosis to visualize themselves confidently making decisions, achieving financial success, and enjoying the benefits of their hard work. This alignment of thought and emotion can help attract the necessary opportunities, motivation, and confidence needed to turn dreams into reality.
If you are new to self-hypnosis, here are some simple steps to get started:
The power of self-hypnosis for removing old programs and creating a new life is truly remarkable. By accessing the subconscious mind and reprogramming old beliefs, individuals can create a foundation for positive change and growth. And with the added ability to manifest their dreams and desires, self-hypnosis can help individuals live a life full of joy, fulfillment, and abundance.
With patience and regular practice, self-hypnosis can become a life-changing tool, empowering individuals to take control of their thoughts, emotions, and future. Whether you're seeking greater confidence, improved relationships, or success in personal endeavors, self-hypnosis offers a pathway to transformation and self-empowerment.
As someone with ADHD, regulating dopamine levels can feel like a rollercoaster ride. One moment, I'm focused and motivated, and the next, I'm off on a wild tangent, chasing after a shiny new idea. ADHD can make motivation unpredictable, and staying on track often feels like an uphill battle. But over time, I've found strategies that help me manage this dopamine-driven cycle and make the most of my energy and focus.
Establishing a structured routine is crucial, but the irony is that I sometimes get so caught up in planning my perfect routine that I spend more time designing it than actually following it. It’s like trying to build a sandcastle while the tide keeps rolling in—just when I think I have everything set, life (or my brain) comes in and washes it away. But hey, at least all that back-and-forth running to update my calendar counts as exercise, right?
To make routines more effective, I try to keep them simple and flexible. Overcomplicating things only increases the chance that I’ll abandon the plan. Instead of meticulously scheduling every hour of my day, I focus on key anchors—morning rituals, work blocks, and evening wind-down activities. And when I inevitably veer off track, I remind myself that the routine is there to serve me, not the other way around.
Positive reinforcement is a powerful tool, but sometimes I take it too far. I tell myself, "Okay, if I finish this task, I get to watch one episode of my favorite show." Sounds great in theory, but before I know it, I’ve binged the entire season and haven’t done a single thing on my to-do list. Classic ADHD move.
To make rewards work for me instead of against me, I’ve started breaking tasks into smaller chunks with mini-rewards along the way. For example, instead of rewarding myself after a whole project is done (which might take hours or even days), I give myself a quick dopamine boost after completing a smaller step—like finishing a report outline or responding to three emails. And to avoid getting sucked into the abyss of distractions, I set timers for rewards. One episode? Okay. A whole season? Not today, temptation.
I’ve read countless times that regular exercise is crucial for regulating dopamine levels, and while I don’t disagree, actually getting started is another battle. Putting on workout clothes feels like an admission that I’m about to subject myself to discomfort and sweat. It’s like telling the world, "Hey, I’m about to look like a hot mess, but it’s for my health, okay?"
Once I push through that initial resistance and start moving, though, everything changes. My brain wakes up, and suddenly it's like a switch has been flipped—"Finally, some dopamine!" I go from sluggish to ready to take on the world. Of course, this newfound enthusiasm sometimes leads me to overdo it. Why take one workout class when I can take three in a row? And then, inevitably, I don’t go back for a week because I’m too sore to move. Moderation is a lesson I’m still learning.
I’ve found that the key is to make exercise enjoyable and accessible. If going to the gym feels like a chore, I find other ways to move—dancing around my living room, taking a walk while listening to a podcast, or even turning everyday activities into a mini-workout (yes, dramatic vacuuming counts). The trick is to reframe exercise as something fun rather than a daunting obligation.
Managing stress is essential for keeping dopamine levels balanced, but traditional methods don’t always work for me. Meditation? I try, but my brain treats it like an open invitation to rehash every embarrassing moment from my past. Deep breathing? Sometimes helpful, but other times it just makes me hyper-aware of how weirdly I’m inhaling.
So, I’ve embraced my own unconventional stress relief methods. Random singing at the top of my lungs? Check. Impromptu interpretive dance sessions? Absolutely. Sometimes, I just need to let my body express the pent-up energy in whatever way feels right. It might not be the most conventional approach, but it works for me. The biggest lesson I’ve learned is that there’s no “right” way to manage stress—it’s about finding what actually helps and owning it unapologetically.
For years, I felt like I had to force myself into structures and strategies that didn’t align with how my brain naturally functions. But the more I fought against my nature, the harder things became. Now, I’m learning to work with my ADHD instead of against it.
Instead of judging myself for needing novelty and variety, I try to embrace it by switching up my environment or rotating through different work methods. If I know my focus fluctuates, I plan my day around when I’m naturally more productive. And if my brain decides that now is the perfect time to hyperfocus on an unrelated project, I remind myself that productivity doesn’t always have to be linear.
The key takeaway? ADHD might make things more challenging, but it also brings creativity, spontaneity, and resilience. By leaning into those strengths and implementing strategies tailored to my needs, I can harness my dopamine rollercoaster and ride it toward success—without derailing every five minutes.
Regulating dopamine levels with ADHD is a wild ride, but it’s possible to stay focused, motivated, and productive with the right strategies and a little self-nurturing. Progress might not always be linear, and setbacks will happen, but that doesn’t mean failure—it just means an opportunity to adjust and keep moving forward.
So if you ever feel like you’re struggling, remember that you’re not alone. ADHD brains may work differently, but that doesn’t mean we can’t reach our goals. We just have to get creative, be kind to ourselves, and maybe throw in an interpretive dance or two along the way.
You got this!
Hey there, Mystics! Have you ever heard of astral projection? It might sound like something out of a science fiction movie, but it's actually a real thing that you can learn to do!
Astral projection is the ability to consciously separate your mind and consciousness from your physical body and travel through different planes of existence, including the astral realm. It's kind of like having a superpower that lets you explore the universe without ever leaving your bedroom!
So why would you want to learn astral projection? Well, for one thing, it's a really cool way to explore your own consciousness and the world around you. You can learn things about yourself and the universe that you might never have imagined before.
Plus, astral projection can be really fun! You can fly through the air, visit distant planets, or even meet other beings from different parts of the universe. It's like having your own private adventure every time you practice.
But be warned - astral projection isn't easy. It takes practice and patience to master, and it's not something that everyone can do. It's kind of like learning to ride a bike - it might be tough at first, but once you get the hang of it, it's a blast!
If you're interested in trying astral projection, there are lots of resources out there to help you get started. You can read books, watch videos, or even take classes together to learn the basics.
Just remember to be safe and responsible when exploring the astral realm. Always listen to your intuition and only travel to places and meet beings that feel safe and comfortable to you. And don't forget to have fun - after all, astral projection is all about exploring the universe and having an awesome time doing it!
So grab your imaginary spacesuit and get ready for an adventure like no other - the astral realm is waiting for you!
Creating a mind movie is a fun and effective way to manifest your desires and bring positive change into your life. It involves visualizing your goals and desires as if they have already happened, using your imagination to create a vivid and compelling mental image. By consistently practicing this technique, you can reprogram your subconscious mind to align with the reality you want to create.
Start by identifying what you want to manifest. This could be anything from a new house, a healthy relationship, a new career, financial abundance, or even improved well-being. Be as specific as possible when defining your goals. The more detailed your vision, the easier it will be for your subconscious mind to accept it as a reality.
Once you've determined what you want, let your imagination run wild. Visualize your desires in detail, engaging all your senses to create a rich and immersive picture in your mind. Imagine how your dream home looks, how the atmosphere feels, the scent of fresh flowers in the living room, the sound of laughter echoing through the halls. If you are manifesting a new career, picture yourself in your ideal workspace, feeling fulfilled and successful. The more lifelike and emotional your visualization, the more powerful its impact on your subconscious.
Supporting your desires with positive affirmations helps reinforce your beliefs and keeps your mindset aligned with success. Repeating affirmations such as "I am worthy of abundance," "I am attracting my dream life," or "Opportunities flow to me effortlessly" can help overcome any doubts or negative thought patterns that may arise. Say these affirmations with confidence and emotion, as if they are already true.
Gratitude is a powerful amplifier of manifestation. Expressing appreciation for what you already have creates a mindset of abundance and attracts more positivity into your life. Take a moment each day to acknowledge the blessings around you and give thanks for the things you are working on manifesting. This positive energy will help accelerate your manifestations and make your mind movie even more effective.
Repetition is key when it comes to rewiring the subconscious mind. Make watching your mental movie a daily habit. Set aside a few minutes each morning or before bed to immerse yourself in your visualization. The more often you practice, the more natural it will become, and the stronger your belief in your manifestations will grow.
To make your mind movie even more impactful, consider adding background music, binaural beats, or guided visualization techniques. Some people also create actual digital mind movies using video editing tools, compiling images, music, and affirmations to reinforce their vision.
While visualization is a powerful tool, it works best when combined with action. Stay open to opportunities and follow your intuition. When you feel inspired to take a step toward your goals, do so with confidence. Trust that the universe is aligning things in your favor and that your dream life is already on its way to you.
Creating and practicing your mind movie regularly can be a transformative experience. By vividly imagining your desired reality, reinforcing it with affirmations, and embracing gratitude, you align yourself with the energy of manifestation. Stay focused, believe in yourself, and remain consistent in your practice. The universe has a way of supporting those who truly believe in their dreams.
So, what are you waiting for? Grab some popcorn, sit back, and let your mind movie begin!
The reticular activating system (RAS) is a fancy name for the brain's own personal bouncer. This neural network is located in the brainstem and acts as a filter for incoming sensory information, allowing the brain to focus on the most relevant stimuli while filtering out the background noise. Think of it as a velvet rope at a nightclub—only the most important sensory information gets past the bouncer and into the brain's VIP section.
The RAS is responsible for regulating wakefulness, attention, and arousal and plays a crucial role in goal-directed behavior. When we set a goal or intention, the RAS helps to create a "mental blueprint" of what we want to achieve and filters incoming sensory information to highlight opportunities and resources that are relevant to that goal. It’s why when you decide to buy a particular car, you suddenly start noticing that model everywhere—it’s not that they magically appeared overnight, but your RAS has started flagging them as important.
But how exactly does the RAS work? Well, it's like a DJ taking requests. Your brain sends out signals to the RAS, telling it what kind of sensory information to focus on. The RAS then scans the incoming sensory information and selects the most relevant bits to send to the brain's processing centers. It acts like a spotlight, directing your awareness toward what aligns with your current priorities.
This filtering process is not just about goal-setting; it’s also essential for survival. Imagine walking through a crowded city street—there are honking cars, flashing billboards, conversations, footsteps, and the smell of street food. Without the RAS, all of this information would be overwhelming. Instead, your RAS helps you focus on what matters most, like an approaching vehicle or the voice of a friend calling your name.
Sometimes, though, the RAS can get a little overzealous and start filtering out information that you actually need. For example, have you ever been so focused on a task that you didn't hear someone calling your name? That's the RAS at work—it's filtering out the irrelevant sensory information (in this case, the sound of someone calling your name) so that you can focus on the task at hand. This phenomenon, known as "selective attention," is why you might not hear a ringing phone when you're engrossed in a book but can pick up on your baby’s soft cry in the middle of a noisy party.
Additionally, the RAS plays a role in motivation and mindset. It reinforces the beliefs and attitudes we hold, which is why positive thinking can have such a profound effect. If you consistently tell yourself that you’re capable of success, your RAS will highlight opportunities that align with that belief. On the flip side, if you dwell on negativity, your RAS will filter information in a way that reinforces that perspective, making it harder to see the positives.
The RAS is also linked to sleep and wakefulness. It helps regulate the transition between sleep and being awake, ensuring that important stimuli, such as an alarm clock or a crying baby, can break through the filter and wake you up. This explains why some noises, like your name being called, can wake you up instantly, while others, like distant traffic sounds, are easily ignored.
One fascinating aspect of the RAS is that you can train it to work in your favor. By consciously setting goals, practicing visualization, and affirming positive beliefs, you can guide your RAS to prioritize information that supports your ambitions. Athletes, for example, often use visualization techniques to prepare for competitions, essentially programming their RAS to enhance focus and performance.
Overall, the RAS is a crucial part of the brain’s functioning, ensuring that we can filter out distractions and focus on what's most important. So next time you're feeling overwhelmed with sensory information, just remember—your brain's got a bouncer at the door, and he's only letting in the VIPs. And the best part? You have the power to tell him exactly who gets on the list.
I’m so excited to share something incredibly special with you this week. It’s a self-hypnosis script created by the brilliant Mary Brennan — and I knew the moment I experienced it, I had to pass it on.
Why? Because sometimes we don’t need to add more to our lives — we just need to shift something within.
Mary’s words create a space that lets your subconscious mind do what it does best: receive, recalibrate, and reshape your inner and outer world.
SELF-HYPNOSIS SCRIPT:
By: Mary Brennan
I am shifting into my perfect reality.
This guided hypnosis session is designed to shift your awareness to a new reality.
Consciously choosing to create a shift into your perfect reality, allows
you to stay in a deeper state later in the process which allows the
subconscious mind to more easily accept the suggestion.
Begin by finding a comfortable place where you will not be
uninterrupted.
Breathe in slowly through the nose and out even more slowly through
the mouth.
Inhale all the way into your belly and up through your chest, and notice
your shoulders rising as you fill your chest. And as you exhale slowly
notice your shoulders dropping and allow any tension in your body to
be released through the exhale.
Breathing in and out this way 4 or 5 times
Allow any thoughts that surface to move through your mind like clouds
moving across the sky, just letting them drift in and out of your
awareness, always gently bringing your focus back to your breath
Notice with each breath that you are feeling calmer, and more and
more relaxed
Now, breathing naturally, with eyes open and raised, choose a spot
above you, maybe on the ceiling, while keeping them still, focus on that
spot and continue to breathe naturally… in through the nose and out
through the mouth.
When you begin to blink, you are entering an alpha state, a more
relaxed and suggestible state of mind. And as you blink you begin to
notice that your eyes are getting heavy, droopy, and drowsy… continuing to
breath in through the nose and out slowly through your mouth and
with your eyes still focusing above you, close your eyelids, close them
all the way down, no longer looking up, just relaxing your eyes and your
eyelids until they feel so heavy and relaxed that you almost feel like
you couldn’t open them if you tried. They are so heavy and relaxed..
Next, imagine you are looking down at a flight of stairs… drop your chin
just a little and relax your shoulders as you look down and visualize,
imagine, or pretend you are seeing stairs that lead down to a beautiful
beach. As you look down these stairs you can see and feel your feet
and you begin to go down, stepping down the first step and now the
second, and with each step, you begin to feel more and more deeply
relaxed, going down, the 4th step, 5th step, you are now halfway down
and each and every step is taking you deeper and further into a
wonderful, relaxed, and peaceful state. 6th step, going down, 7th, going
deeper and deeper, 8th step going all the way down, 9th step, you are at
the bottom of the stairs, and you go even deeper, allowing a feeling of
drifting and floating to come over your body. As you take the last step,
you go even deeper now, and you are at a suggestible level of mind,
ready to accept the words, images, and feelings of the new reality that
you are stepping into.
You are now on the beach, you can feel the sun beaming down on you,
warming your body, you feel a perfect ocean breeze you begin to walk
slowly to the shore, you can hear the waves, and as you do you begin to
to think about your life and how grateful you are for all the good that’s
there…. Take stock and give gratitude for all the love, support, health, and abundance you have in life, and remind yourself from this place of gratitude that as a creator it is your right to have all that you desire.
With that in mind repeat the following suggestion:
I am shifting into my perfect reality
Saying it with confidence and ease:
I am shifting into my perfect reality
Saying it with heartfelt gratitude:
I am shifting into my perfect reality
And if you can, see the things that would be there in that perfect reality
…see who you would see there? Listen, to what you would hear them saying to you.
Feel that your heart is beaming out feelings of love and gratitude for
being there in your perfect reality.
Now feel yourself walking through your perfect reality and feel how
great it is to be there, it’s all there, it’s your perfect reality... take time
to see it all and breathe in all the good.
In the back of your mind, you keep repeating the phrase:
I am shifting into my perfect reality
I am shifting into my perfect reality
I am shifting into my perfect reality
Now go deeper and notice that the colors around you are becoming
more vivid, the voices are becoming clearer and louder, and the
feelings of love and gratitude are growing stronger and stronger
Your subconscious mind knows the details of all that you desire, and it
is now allowing you to become a magnet for all the components of the
the physical manifestation of your perfect reality.
When you open your eyes in a few moments your life is going to be
different than it was before because you now have a deep connection
to your perfect reality.
You have allowed the deepest parts of your mind and body to reveal
and revel in your wonderful perfect reality.
You will now be on the lookout in the coming days for synchronicities
and changes that are evidence of a conscious shift.
I will now bring you back into the room counting from 5 to 1
5 - Feeling so relaxed and happy
4 - Feel like you want to stretch or wiggle your hands and feet
3 – Feeling into your body again
2 - Fully back into the room
1 - Eyes open, wide awake, you are back in the room feeling more
rested and refreshed and better than before.
it really is this easy to create what you desire in life!
Think of the astral realms as the gateway to the spiritual universe. It's like stepping into a dream where time and space dance together, making way for a deeper, more immediate connection to the spiritual side of life. So, what's in store for you in this magical realm? Let's meet your guides!
Astral Navigators: These guides are like your personal GPS in the astral realms. They've got the map to help you explore and understand this dreamy landscape. If you're feeling a bit lost or overwhelmed, they've got your back!
Dream Weavers: Ever had a dream that felt so real it stayed with you all day? That's the work of Dream Weavers! These guides are pros at dream manipulation, helping you delve into your subconscious and even heal emotional wounds through dream work.
Emotional Healers: Sometimes, we carry emotional baggage that we don't even know we have. Emotional Healers are here to help you process and heal those hidden traumas. They offer the support and guidance you need to release emotional blockages and find your emotional balance.
Moving on to the fifth dimension, we're stepping up our game to a realm of higher consciousness and spiritual enlightenment. This is where we go beyond the physical and astral planes, connecting with universal truths and understanding the interconnectedness of all things. Sounds pretty amazing, right? Let's meet your guides for this spiritual adventure!
Ascended Masters: These spiritual gurus have been around the block, or should I say, the universe! They've transcended the cycle of reincarnation and are here to share their wisdom with you. Whether you're seeking guidance on spiritual growth, enlightenment, or higher consciousness, they've got the answers you've been looking for.
Light Beings: Imagine beings of pure love and compassion, that's Light Beings for you! They're here to help you connect with your higher self and align with your soul's purpose. Feeling lost or disconnected? Light Beings are your go-to guides for finding your way back to yourself.
Universal Teachers: These guides are all about the big picture. They offer insights into the universal laws and principles that govern existence, helping you live in harmony with these laws and achieve spiritual balance. Think of them as your spiritual life coaches, guiding you toward a more enlightened way of living.
Next up, we have the Akashic dimension, also known as the "Book of Life." This is where the records of every soul's journey, past, present, and future, are believed to be kept. Curious to know what's written in your book of life? Let's meet your guides!
Akashic Librarians: These guides are the keepers of the Akashic records. They assist you in accessing and interpreting your personal records, providing insights into past lives, karmic patterns, and soul contracts. It's like having your own personal historian to help you understand your soul's journey!
Karmic Counselors: If you've ever wondered why certain patterns keep repeating in your life, Karmic Counselors are here to help you figure it out. They specialize in understanding and resolving karmic lessons, helping you identify and heal karmic patterns and cycles for spiritual growth and transformation.
Soul Path Navigators: These guides help you discover and align with your soul's purpose. They provide guidance on fulfilling your spiritual mission and living a life in alignment with your true self. So, if you're feeling a bit lost on your spiritual path, Soul Path Navigators are here to help you find your way.
Last but not least, we have the etheric dimension, which is closely related to the physical body and associated with energy healing and the subtle energy systems of the body, like the chakras and aura. Ready to dive into the world of energy healing? Let's meet your guides!
Energy Healers: These guides are skilled in various forms of energy healing, including Reiki, Qi Gong, and Pranic Healing. They work to balance and harmonize your body's energy systems, promoting physical, emotional, and spiritual well-being. Feeling out of balance? Energy Healers are here to help you find your center.
Chakra Specialists: Your chakras are the energy centers of your body, and sometimes they can get a bit clogged up. Chakra Specialists help you identify and clear blockages within your energy centers, allowing you to achieve greater vitality, clarity, and spiritual alignment.
Aura Cleansers: Specializing in aura cleansing and protection, Aura Cleansers assist you in clearing negative energy and strengthening your energetic boundaries. This promotes spiritual growth and resilience against external influences. So, if you're feeling a bit drained or overwhelmed, Aura Cleansers are here to help you recharge and protect your energy.
Exploring these spiritual dimensions and meeting your guides offers a profound opportunity for personal growth, healing, and spiritual enlightenment. Whether you're exploring the fluid landscapes of the astral realms, seeking wisdom from the ascended masters in the fifth dimension, accessing the Akashic records in the Akashic dimension, or engaging in energy healing in the etheric dimension, each dimension offers insights and opportunities for transformation.
So, are you ready to embark on a journey of self-discovery and spiritual growth? Your guides are waiting to help you unlock the secrets of the universe and empower you to live a more enlightened and fulfilling life. Remember, you're not alone on this journey, and there's always hope for a brighter, more enlightened future. ????
Sending you love, light, and positive vibes on your spiritual journey!
Positive affirmations are a powerful tool for transforming your thoughts, beliefs, and attitudes. By repeating positive statements to yourself on a regular basis, you can begin to shift your mindset towards one that is more positive, empowering, and supportive of your goals and desires.
Remember to repeat these affirmations to yourself frequently, with conviction and a positive attitude. With time and practice, they will help shift your mindset and beliefs towards a more positive and empowering state.
As someone who also struggles with ADHD, I know firsthand how difficult it can be to hold onto a goal when it feels like it keeps slipping away. ADHD can make it challenging to stay focused, maintain motivation, and follow through on long-term objectives. However, over time, I’ve learned that with the right strategies, it’s absolutely possible to stay on track and accomplish what you set out to do. Here are a few tips that have worked for me, along with a deeper dive into why they can be effective.
One of the simplest yet most powerful tools for goal setting is writing your goal down. When you have a goal in mind, putting it in writing helps solidify your commitment and makes it feel more real.
Instead of keeping your goals floating around in your head, where they can easily get lost among a million other thoughts, write them somewhere visible. This could be on a whiteboard in your workspace, a sticky note on your computer screen, or even a note on your phone. You can also try journaling about your goal, detailing why it’s important to you and what steps you plan to take to achieve it.
Seeing your goal written down regularly acts as a constant reminder and reinforces your focus. For an added boost, try rewriting your goal daily. This simple act can help rewire your brain to stay engaged and committed.
One of the biggest struggles with ADHD is feeling overwhelmed by large tasks or long-term goals. If a goal feels too big, your brain might just shut down, making it nearly impossible to start.
The key is to break it down into smaller, more manageable steps. Instead of saying, “I want to write a book,” start with something like, “I will write for 15 minutes a day” or “I will outline one chapter this week.” By tackling one step at a time, the goal feels less intimidating and more achievable.
A great way to do this is by using a method called “chunking.” This involves dividing a big project into smaller, specific actions. For example, if your goal is to get in shape, you can start with these steps:
By setting smaller milestones, you create a sense of progress, which can be incredibly motivating.
Forgetting tasks is common with ADHD, which is why reminders are crucial. Whether it’s setting alarms, calendar notifications, or sticky notes around your space, having external cues can help keep your goal front and center.
Use reminders strategically. Instead of just setting a notification that says “Work on project,” try something more specific like “Spend 30 minutes organizing research notes.”
Some helpful reminder tools include:
Having reminders pop up at the right time can give you the nudge you need to stay on track.
Trying to reach a goal alone can be incredibly difficult, especially when ADHD makes self-motivation a challenge. Having a support system in place can make a huge difference.
Find an accountability partner—someone who can check in with you regularly and encourage you to stay on track. This could be a friend, family member, coworker, or even an online support group. Knowing that someone else is rooting for you and will ask about your progress can provide the extra motivation you need.
If you’re comfortable, talk to your support system about your ADHD and how it impacts your goal-setting process. They might have insights, strategies, or encouragement that can help you along the way.
Additionally, consider working with a coach, therapist, or mentor who understands ADHD and can help tailor strategies to your specific needs. Sometimes, professional guidance can provide the structure and tools necessary to stay focused.
One of the biggest pitfalls of goal-setting is the belief that once you set a goal, you must stick to it rigidly. The truth is, life is unpredictable, and sometimes our goals need to adapt.
If you find that your original plan isn’t working, don’t be afraid to adjust it. Being flexible doesn’t mean giving up—it means allowing yourself the space to refine your approach. Maybe you need to change your timeline, alter your strategy, or even shift your goal slightly based on new insights.
For example, if you set a goal to run five days a week but find that it’s too overwhelming, you might scale back to three days and incorporate other forms of exercise on the off days. The key is to remain committed to the bigger picture while allowing flexibility in how you get there.
When you have ADHD, it’s easy to get caught up in what you haven’t done yet and overlook the progress you’ve made. Celebrating small achievements can help boost motivation and reinforce positive behavior.
After completing a task or hitting a milestone, take a moment to acknowledge it. This could be something as simple as:
Recognizing your progress, no matter how small, can build momentum and make the journey more enjoyable.
Another great way to stay motivated is by implementing a reward system. ADHD brains thrive on dopamine, and having a reward to look forward to can help maintain focus and drive.
Set up rewards for completing tasks. For example:
By associating goal progress with positive reinforcement, you create an internal motivation system that makes it easier to stay engaged.
Holding onto a goal can be challenging, especially with ADHD, but it’s absolutely possible with the right strategies. By writing down your goals, breaking them into smaller steps, setting reminders, seeking support, staying flexible, celebrating small wins, and using rewards, you can set yourself up for success.
Everyone’s ADHD experience is unique, so experiment with different techniques to find what works best for you. The key is not to aim for perfection but to focus on making consistent progress. With patience, persistence, and the right support, you can achieve your goals and turn your aspirations into reality.
