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.
