ADHD and Goals: Accomplish Your Dreams in Four Reliable Ways for More Success

Living with ADHD can make it hard to turn your goals into actions, especially when prioritizing, staying on track, and following through are difficult. You might have missed opportunities, leading to disappointment, lower motivation, or reduced self-esteem.  

ADHD and the Struggle with Goal Performance 

When you live with ADHD, you know what you need to do, but it can be tough to transform your intentions into actions. This is because of executive functioning challenges, such as difficulties with self-regulation, getting started, and following through on actions toward future goals. 

Dr. Russell Barkley uses the term “intention deficit disorder” to describe ADHD as a performance disorder, the inability to convert one’s goals into actions. This is often misinterpreted as a lack of motivation, which can result in low self-esteem and depression. 

Here are four reliable ways to accomplish your dreams for more success when living with ADHD. 

Avoid Temptations 

Online distractions such as YouTube, social media, online gaming, streaming platforms, and proximity to your devices can significantly impede progress.

Quick Tips:

• Establish binding commitments to yourself to address your distractions.
• Block the appeal of the temptation. For example, you are studying for an important exam, and you find that even when you put your phone in the other room, you tend to go to your computer. You commit to blocking yourself from the internet by turning off the internet during your study hours. 
• Prevent yourself from acting on the temptation to indulge. You form a binding commitment to yourself that you will do concentrated reading when you’re on a train or plane. You turn off your phone and put it at the bottom of your bag. 

Establish a Time and Place

Instead of seeing it as a lack of motivation or the perfect time to act, it's more about being clear about what to do. Rather than relying on motivation to happen by chance, having a clear plan removes the need for constant decision-making.

Quick Tips:

• Ask yourself for how long and where you will perform your action. For example, if you choose to exercise, “I will work out for 45 minutes at 7 am at the gym,” or to study: “I will study math for 30 minutes at 4 pm at the library.” 
• Stack your time and place onto an activity you’re already doing that you can immediately follow. 
For example, “Right after I brush my teeth, I will get dressed in my workout clothes and leave for the gym. I will work at the gym for 45 minutes at 7 am.” For studying: “When my class ends at 3:30 pm, I will go to the library and study math for 30 minutes at 4 pm.”

Set the Stage for Positive Outcomes

This can lead to forgetfulness, especially if tasks are out of sight. Hyperfocus can be beneficial but may lead you to overlook other important tasks while concentrating on one.

Quick Tips:

• Make your actions specific on a calendar. For example, “research car dealer for 30 minutes for repair” rather than “repair.” 
• Use a timer, such as the various timers available through Timetimer.com, which have a visual display that color codes the time past and the time left. 
• Vary your timers so your mind doesn’t get bored of the same alarm sounds. Try various bleeps and rhythms available on your devices, which will make it tougher to overlook.
• Plan short breaks to refresh your brain. Research shows that your brain functions best when allowing short breaks, even if you’re in the flow. For example, you’re working on a project, but you need to stop so you can eat lunch, use the restroom, stretch, take a two-minute walk, or pick up your kids, etc. Notice your progress when you take short breaks. 
• Set hard stops. Work in 25–35-minute increments and set a timer for 5-minute breaks. 

Increase Intentional Interactions

The external structure and support from others help bridge the gap between intentions and actions, aiding focus and commitment.

Quick Tips:

• Connect an accountability partner. You can also meet with a virtual accountability partner through the app Focusmate.com.
• Design your environment where you’re more likely to emulate those around you. For example, at a library, you’re more likely to study consistently if you surround yourself by others studying. In a gym, you’re more likely to exercise consistently if you surround yourself by others who are equally committed to working out. You develop a camaraderie and loyalty that has you act according to what’s important to you. 

To sum up, for three reliable ways to accomplish your dreams for more success with ADHD:

• Avoid Temptations
• Establish a Time and Place
• Set the Stage for Positive Outcomes
• Increase Intentional Interactions

Warmly,

PS. Need assistance accomplishing your goals and dreams? 

Contact me for an ADHD Strategy Assessment, and we’ll set you up with a clear plan you can start now!

Transforming Parents Lives

Warmly,

PS. Need support regulating emotions and easing meltdowns? 

Contact me for an ADHD Strategy Assessment and we’ll set up a plan you can start now!

Transforming Parents Lives