By late January, many of us find our New Year’s resolutions slipping out of reach. If you’re feeling frustrated, you’re not alone—especially if you have ADHD. But here’s the good news: falling off track isn’t failing. It’s simply an opportunity to reset and try again with strategies that work for your brain.
Let’s explore why ADHD brains often struggle with traditional goal-setting and how you can reset in a way that’s effective, sustainable, and maybe even fun.
Why ADHD Brains Struggle with New Year’s Goals
1. Too Many Changes at Once
ADHD brains love big ideas—but turning those ideas into action is a different story. When we try to tackle too many changes at once (waking up at 5 AM, exercising daily, eating perfectly, and drinking eight glasses of water), it’s easy to feel overwhelmed.
When the changes pile up, the brain often hits a shutdown mode, leaving those goals behind altogether.
2. Rigid Expectations Don’t Work
Traditional goal-setting often requires sticking to a rigid plan, but ADHD brains thrive on flexibility and novelty. If the routine feels too structured or life throws a curveball, it’s easy to disengage and lose momentum.
3. Motivation Fades Without Dopamine
Setting goals feels exciting because it releases dopamine—the neurotransmitter linked to motivation. But following through? That’s where the dopamine drops off, leaving you unmotivated and stuck.
How to Reset Your Goals the ADHD-Friendly Way
Instead of giving up on your goals, let’s reset them in a way that works for you.
1. Revisit and Refine Your Goals
Ask yourself:
- Are my goals too big? Break them into smaller, more achievable steps.
- Are they specific? Vague goals like “be healthier” don’t work. Instead, try something like “drink three glasses of water before lunch.”
- Do these goals matter to me? Sometimes we set goals because others expect them, not because they align with our values. Let go of what isn’t yours.
2. Focus on 1–3 Small Steps This Week
Pick one to three manageable steps you can tackle this week. For example:
- Spend 10 minutes decluttering your desk.
- Write down three things you’re grateful for each day.
- Take a five-minute walk after lunch.
Smaller steps help build momentum without overwhelming you.
3. Use Visual Reminders
Out of sight, out of mind is real for ADHD brains. Keep your goals visible with sticky notes, colorful reminders, or notifications on your phone.
Build Momentum with ADHD-Friendly Strategies
1. Reward Yourself for Small Wins
Create mini-rewards for completing tasks. Non-food ideas include:
- A favorite song or podcast.
- 10 minutes of guilt-free scrolling on your phone.
- A cup of tea in your favorite mug.
These small rewards trigger a dopamine boost, keeping you motivated.
2. Add Sensory Boosts to Your Environment
ADHD brains respond well to sensory input. Try adding:
- Upbeat music to energize your tasks.
- A candle or essential oil for focus.
- Cozy lighting to create a calm workspace.
3. Reflect and Adjust Regularly
Take a moment to review your progress every few days. What’s working? What isn’t? Adjust as needed—it’s about progress, not perfection.
Tools to Stay Consistent
1. Gamify Your Goals
Apps like Habitica turn tasks into a game, while Goblin Tools help break big projects into bite-sized pieces. They make staying on track more engaging.
2. Partner Up
“Body doubling” (working alongside someone in person or virtually) can help ADHD brains stay focused. Share your goals with a friend or accountability partner to stay motivated.
3. Plan with Flexibility
Tie your goals to existing habits. For example, if your goal is to drink more water, do it alongside your morning coffee routine.
Progress Over Perfection
Falling off your goals doesn’t mean you’ve failed—it just means it’s time to try again. Reset with ADHD-friendly strategies, focus on small steps, and celebrate every win. Remember, this is just the start of your 2025 journey.
You’ve got this!
k!