Goal setting can feel like a monumental task when you have ADHD. Between the overwhelm, perfectionism, and fear of commitment, it can seem impossible to get started. But I promise you, it’s not as difficult as it might feel right now.
Why is Goal Setting Hard with ADHD?
1. Difficulty Clarifying What We Want: ADHDers often have a scattered focus and a range of interests, making it hard to decide on what’s most important. This can lead to feeling overwhelmed by too many options and avoiding the goal-setting process altogether.
2. Fear of Commitment: Setting a goal can feel like committing to one path and abandoning others. For those of us who thrive on variety, this can cause a lot of anxiety.
3. Lack of Emotional Connection to Goals: ADHD motivation is often fueled by passion and interest, not external rewards. Without this emotional connection, it’s tough to stay engaged with a goal.
4. Overwhelm from the Big Picture: Big goals can seem like mountains. The larger the goal, the more paralyzed you may feel about starting it.
5. Perfectionism: Many of us believe that a goal needs to be perfect before we begin. This perfectionism can lead to endless tweaking and overthinking, which stops us from moving forward.
6. Time Blindness and Poor Future Planning: ADHD makes it hard to think about the future in concrete terms. As a result, we might focus more on short-term needs instead of thinking about long-term goals.
7. Low Self-Esteem or Negative Past Experiences: Past failures can weigh heavily, leading us to feel like, “What’s the point? I’ll probably fail anyway.” This can make us hesitant to even try.
8. Lack of Structure or Guidance: Traditional goal-setting methods often feel overwhelming or inaccessible. Without the right external frameworks, it’s tough to structure our goals in a way that works for us.
Tips for Goal Setting with ADHD
1. Start with Curiosity, Not Perfection: Rather than focusing on getting it perfect, start with brainstorming or exploration. Ask yourself, “What’s something I’ve always wanted to try or improve?”
2. Set “Good Enough” Goals: Goals don’t need to be rigid—they can evolve as you go. Give yourself the freedom to refine them as needed.
3. Focus on Values and Passions: When you’re connected to your “why,” goal setting becomes easier. Focus on what excites and motivates you.
4. Break It Down: Tie goal-setting to something fun. For example, once you write down your first goal, reward yourself with something small, like a coffee or a treat.
5. Incorporate Immediate Rewards: Don’t look at your goals as huge mountains to climb. Break them down into smaller, more manageable steps to reduce overwhelm.
6. Tap into External Support: External support—like coaching, accountability partners, or using tools like ChatGPT—can help structure your goals and keep you on track.
Conclusion
Goal setting doesn’t have to be a source of stress or overwhelm.
By acknowledging the specific ADHD-related barriers that affect us, we can find strategies to make goal-setting work for us.
It’s about starting small, staying flexible, and being kind to yourself along the way.
Let’s turn those big goals into bite-sized, manageable actions that keep you moving forward.
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