ADHD and New Year's Resolutions: Your Guide to Achievable Goal Setting
For many adults with ADHD, January brings a familiar mix of hope and hesitation around New Year's resolutions. Whether you've received a recent diagnosis or have known about your ADHD for years, traditional goal-setting approaches often feel like they're designed for a different operating system altogether. Let's explore how to create resolutions that actually work with your unique brain wiring.
Understanding ADHD and Goal-Setting: The Science Behind the Struggle
Recent research into ADHD and executive function reveals why conventional resolution strategies often fall short. Our ADHD brains process motivation and rewards differently, affecting how we approach and maintain goals. This isn't a fault—it's simply a different neural pathway that requires its own roadmap.
How ADHD Impacts Your Resolution Journey
Several key factors influence how ADHD affects goal achievement:
- Dopamine processing alters our motivation patterns
- Executive function differences challenge traditional planning methods
- Time perception variations affect long-term goal visualisation
- Attention regulation impacts consistency in habit formation
Breaking Free from Traditional Resolution Pitfalls
Many adults with ADHD have experienced the cycle of enthusiasm followed by disappointment when attempting traditional resolutions. Understanding these common obstacles helps create more effective strategies.
The ADHD-Perfectionism Connection
Late-diagnosed adults often develop perfectionist tendencies as a coping mechanism. This manifests as:
- Setting unrealistically high standards
- Becoming discouraged by minor setbacks
- Adopting "all-or-nothing" thinking patterns
- Abandoning goals after small deviations
Creating ADHD-Friendly Goals: Your Practical Guide
Instead of fighting against your brain's natural patterns, let's explore strategies that work with your ADHD:
1. Start with Self-Understanding
Before setting any goals, observe your natural patterns:
- Track your daily energy fluctuations
- Note which activities energise versus deplete you
- Identify your most productive times
- Record which strategies have worked previously
2. Design Your Environment for Success
Your surroundings significantly impact goal achievement. Consider:
- Creating visible reminders using bright colours
- Setting up dedicated "action stations"
- Removing obstacles from desired behaviours
- Adding friction to habits you want to reduce
- Utilising technology thoughtfully
3. Embrace Micro-Progress
Rather than overwhelming targets, focus on tiny, achievable steps:
- Break larger goals into minimal actions
- Celebrate small victories consistently
- Build momentum through regular wins
- Adjust strategies based on what works
Practical Examples: Transforming Traditional Resolutions
Let's examine how to reframe common resolutions into ADHD-friendly goals:
Exercise Goals
Traditional: "Exercise more"
Reframed: "Dance to one favourite song whilst brewing morning tea"
Support: Create a dedicated playlist, keep trainers visible
Organisation Goals
Traditional: "Get organised"
Reframed: "Spend 5 minutes tidying one surface daily"
Support: Set a pleasant timer, create a donation box system
Wellbeing Goals
Traditional: "Improve self-care"
Reframed: "Add one glass of water to existing routines"
Support: Keep special water bottles in key locations
Building Sustainable Support Systems
Success with ADHD often requires external structure and support. Consider incorporating:
Professional Support
- ADHD coaching for practical strategy development
- CBT therapy for underlying pattern work
- Regular check-ins for accountability
- Medication reviews if appropriate
Community Connection
- Join ADHD support groups
- Find an accountability partner
- Share goals with understanding friends
- Participate in group coaching sessions
Your Next Steps: Moving Forward with Confidence
Creating lasting change with ADHD requires a balanced approach:
1. Select one small area for focus
2. Break it down into minimal steps
3. Establish environmental supports
4. Track progress in a way that feels motivating
5. Adjust strategies based on results
Professional Support Options
As both a CBT therapist and ADHD coach specialising in adult ADHD, I offer tailored support for your journey:
Therapy Services
- Process late diagnosis emotions
- Address ADHD-related anxiety
- Build authentic self-worth
- Develop personalised coping strategies
Coaching Support
- Create practical ADHD-friendly systems
- Build sustainable accountability
- Learn specific tools and techniques
- Navigate life transitions effectively
Begin Your Journey
Ready to transform your approach to resolutions? Book a complimentary 15-minute consultation to explore which support option best suits your needs. Together, we will create a pathway to change that works with your brain, not against it.
Written by Samantha Chapman-Allen, CBT Therapist and ADHD Coach in adult ADHD and perfectionism
