
For many adults with Attention Deficit Hyperactivity Disorder (ADHD), New Year’s resolutions can be another shiny object. They are a chance to introduce something new and novel into your life. However, the effort tends to be brief. Once the novelty wears off, the new object gets…lost, buried deep under last year’s New Year’s resolutions––as well as five other hobbies stopped and started this year. (No judgement!) But this year, you likely want things to be different. You want to stick with the routine, the plan, the habit, or the healthier mindset. This year, you want to pick up shiny objects, keep running, and make it across the finish line. Well, you’re going to need more ADHD-friendly ways to maximize goal setting this year:
Re-Adjust the Bar
Some New Year’s resolutions fail because the bar is too high. You want to write the book in a week, complete the 10k marathon without training, or completely revamp your meal preparation overnight. If you feel panicked, overwhelmed, or anxious at the thought of your goal, you’re likely picking something too big. Instead, take an “inch by inch” approach and develop smaller resolutions. The problem with setting the bar too high is that people with ADHD don’t like delayed gratification. What your brain needs to prevail is feeling the accomplishment of achieving small tasks, which ultimately builds the momentum toward a bigger goal.
Flex Your Start Date
The idea that you have to start at a certain time can lead to failure. Start your resolution whenever you feel like it. That’s right: the second the impulsive mood hits, get started. Take advantage of your subtle wave of impulsive joy and just get to work. No guilt, shame, or regret needed.
Visualize Success
People with ADHD struggle with working memory. This means they lose their keys, but they also aren’t keeping track of their wins. If you were able to set a boundary––like getting on the treadmill, for example––the brain moves on immediately. This is partly why it’s hard to build momentum with ADHD. The mind knows only what is going on right now. To compensate, keep track of your goals. Use a vision board, progress-tracking app, or journal.
Drop the “What Will They Think About Me? Story
A lot of people with ADHD, when they get off track, may worry what someone else thinks. He’s “flighty.” She “never finishes things.” These mindsets reinforce the shame that makes you get discouraged. Instead, shift your mindset. Let people think whatever they want and you do you this year. Let yourself stop and let yourself start. The harshest judgement you’ll experience when it comes to New Year’s resolutions are the ones coming from yourself.
Seek Accountability
One of the best ways to stay on track is to have accountability come from the outside. Join a group. Get an accountability buddy. Ask your partner to check in with you on your goal progress. The point is: offload accountability onto someone or something else.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to feel stuck this new years. ADHD-focused therapy can help you build momentum toward your goals. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone
- Meet with one of our caring therapists.
- Stop feeling stuck. Start making goals and keeping them.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, ADHD-focused couples counseling, or depression counseling for ADHD. You can also view our blog for more resources!