Well, here we are. ‘Tis the season for countless to-do’s – everyone is busy making their lists and checking them twice (or thrice 😵).
Let’s be honest, it’s a lot.
And as if that’s not enough, there’s one more thing on everyone’s minds – New Year’s resolutions.
Dun dun dunnn…*cue the dramatic music*…
We understand – goal setting with ADHD (even without it!) can feel like such a lofty task.
Yet you still feel the pressure to do it, don’t you?
But as soon as you sit down to list out those resolutions, you start dwelling on all of the things you didn’t make happen this past year… and before you know it, you’re in a shame spiral.
This is what bums us out about the expectations placed around goal setting for the new year.
Because we actually believe they can be set in a way that truly benefits you and inspires lasting change – and in a way that doesn’t feel overwhelming.
You just have to tackle it from the right angle, and that’s exactly what we want to talk about.
Understanding ADHD And The Struggles with Traditional Goal Setting
Goal setting with ADHD (and without) can make you want to stop before you even start.
The pressure to stay organized, stay on track, and follow through might seem like a lot to juggle – especially when you’ve gone year after year saying the same thing…
“This year will be different…this year I will actually do xyz”…
And before you know it, December has rolled around yet again, casting a shadow on everything you didn’t get around to.
Here’s the thing – traditional goal setting just doesn’t work.
And for those with ADHD, it presents as even more of a struggle, leading to frustration, burnout and abandoning resolutions altogether.
Why is this?
Because traditional goal setting focuses too much on the outcome, rather than the process.
So what does work?
The SHiFT Method: The Secret To Setting ADHD-Friendly Goals
Putting too much emphasis on the end result of a goal can make the process feel like a means to an end, rather than something meaningful or fulfilling in itself.
When setting your goals for the new year, it’s important to consider where you’re starting from and remember that not every day is going to look the same or allow you to give 100% effort toward that goal – setting realistic steps to achieve those goals that comes from a place of grace and compassion is of utmost importance.
But how do you ensure you’re building from the right place to begin with?
This is where The SHiFTⓇ Method comes into play.
Traditional goal-setting often overlooks the importance of social support, mental health, and self-compassion, but the SHiFTⓇ Method is rooted in these things, and that’s why it works.
By addressing the fundamentals of what contribute to a wholesome, healthy life, (Social, Health, i am deserving, Financial, and Time) goal setting with The SHiFTⓇ Method in mind constructs goals that are centered around creating lasting change.
So what gives? How exactly does it create change that sticks?
Well, let’s let the science speak for us on this one. According to renowned neuroscientist Richard J. Davidson, Founder and Director of the Center for Healthy Minds at the University of Wisconsin-Madison, research suggests that a sense of purpose in life provides immeasurable benefits – benefits that are brought on by actual rewiring of the brain (thank you, neuroplasticity).
This rewiring of the brain is large in part due to a reduction in stress.
When you set goals that are value-based and derive from purpose (which is exactly what The SHiFTⓇ Method does), you naturally reduce stress levels associated with the process in achieving those goals. Not only are they more meaningful to you, but they are built to support intrinsic motivation – the motivation that comes from doing things that fulfill you on a soul level, rather than for an externally driven reward.
More simply put – you’re setting goals that are in alignment with who you are and the life you want to create for yourself.
Now let’s jump into how you can draft up these goals.
Your Goal Setting Guide For ADHD Using The SHiFTⓇ Method
As we discussed above, the SHiFTⓇ Method is uniquely suited to those with ADHD (and everyone else!) by breaking down goals into components that build from the root of your values and the things that encompass a well-lived, wholesome, and healthy life.
This ADHD-friendly guide will help you set realistic and achievable goals (that you will STICK to!) by assessing each component of The SHiFTⓇ Method.
First and foremost, let’s start with 3 key basics to keep in mind before creating your goals.
1.Think Clarity and Simplicity – focus on a few key goals.
Rather than setting a long list of resolutions, choose 3-5 clear, specific goals that are meaningful to you. Prioritize the ones that will have the most impact on your well-being or personal growth.
Be Specific: Instead of vague goals like “exercise more” or “be more organized,” break them down into specific, measurable actions. For example, “walk 20 minutes a day” or “declutter one room each week.”
2. Make Your Goals Fun and Interesting
ADHD brains tend to be more motivated by things that spark curiosity or excitement. Frame your goals in a way that makes them enjoyable.
For example: create a reward or point system you love, or make a vision board.
Find out what makes you feel at ease when you’re completing tasks, and be sure to implement those things.
3. Celebrate Small Wins
This one is key!
Recognize and appreciate each step forward, no matter how small. Whether it’s crossing off a task, hitting a mini-milestone, or simply sticking to your plan, take a moment to feel good about your progress.
Treat yourself to something enjoyable—a favorite snack, a relaxing break, or a small reward. These little celebrations reinforce positive habits, boost your confidence, and remind you that every small step counts toward achieving something bigger. The more you celebrate, the more motivated you’ll feel to keep going!
And now to implementing The SHiFTⓇ Method into building your goals for the new year:
S = Social – enlist support!
Build a support system!
Having support can help keep you on track, and those with ADHD greatly benefit from a little extra boost of external motivation and accountability.
Whether it’s a friend, family member, or a coach, find someone who can help you stay accountable and offer encouragement. Let them know what you’re working on, and check in regularly to fill them in on your progress. Sometimes having a buddy to share the journey with can make all the difference.
If you’re not able to have the physical presence of someone for support, you can turn to social media or other support groups; leverage online communities for positive reinforcement and shared progress.
H = Health – build your goals with health in mind.
Your physical and mental health should always be a priority.
It’s simple – when we feel better, we do better. A healthy mind and body are essential for staying motivated and focused. By incorporating self-care into your goal setting and prioritizing small healthy habits, you give yourself a boost of the endorphins that make it easier to complete other tasks.
Try setting small “non-negotiable” goals for each morning and night that will help you stay grounded while you tackle other goals. An example might be to drink 8oz of water as soon as you wake in the morning.
It’s also important to incorporate movement into your day as well as moments of “unplugging” to keep your nervous system regulated.
And don’t forget! Perfect does not exist. Allow, and even embrace, your imperfections as you move through your day. Traditional goal-setting is often rigid and doesn’t account for changes in circumstances or personal evolution. Life doesn’t always follow a clear, linear path, and goals that seemed appropriate at the start may no longer resonate or feel relevant later on.
If you’re overly committed to a predefined goal without reassessing it regularly, you might push yourself toward something that doesn’t actually align with your deeper values or desires.
Ensure that your goals are coming from a place of intrinsic value and self-worth – leaving room to change them as needed without feeling as though you’re letting yourself down.
Acknowledge the slip-ups and refocus without guilt.
i = i Am Deserving – affirm often!
Encourage self-compassion and mindfulness to counteract ADHD-related stress.
People with ADHD (and let’s be honest, most all of us) often struggle with self-doubt and feelings of inadequacy. This pillar focuses on affirming that you are deserving of success and well-being – and you are!
Reframe negative thoughts about your abilities and goals. When you think about what you want to set out to accomplish in the new year, remind yourself that no goal is too big, and everything can be broken down into small steps forward that you are more than capable of. Focus on your self-talk, and ensure that you’re speaking to yourself in the same way you would speak to a loved one.
Practice this daily, and even consider creating a daily affirmation journal to log your progress. This could look like jotting down a short encouraging affirmation in the morning, followed by 3 things you’re proud of at the end of each day.
When you sit down to write out your goals, consider your soul-based values. These values are inherent to your true nature and who you are as a person. Under each goal you jot down, write out an explanation about how this aligns with you and what makes you feel whole and deserving.
Does it lead to feelings of abundance?
Does the thought of accomplishing it make you feel excited and proud?
These are the questions to ask yourself, ensuring you stay in alignment with what truly matters to you, and what will ultimately keep you on track.
F = Financial – think minimalistic.
If financial goals are on your radar this year, that’s fantastic! But think small, and break them down into realistic and achievable steps, or set milestones.
Practicing minimalism when setting financial goals helps you focus on what’s truly essential, eliminating unnecessary expenses.
This helps make meaningful progress toward your long-term financial stability without feeling bogged down by cluttered priorities.
Not to mention – having less stuff contributes to your organizational goals; that’s a win-win.
You don’t need to spend money to set goals either – skip the fancy planners and journals. Use what works for you or upcycle something from home that you already have. Use a timer on your phone, or use free versions of apps – keeping things simple is the way to go.
Just remember that a little goes a long way, and even small changes can make a big difference financially.
T = Time – manage your time effectively.
Time management is often a big challenge for those with ADHD.
The key is to set realistic deadlines and break large tasks into smaller chunks.
Large goals can feel overwhelming and lead to procrastination. Instead, break them down into bite-sized steps. If you have a big goal such as writing a book, break it into micro-tasks, like “write 100 words a day” and schedule specific times to work on it.
Implement strategies like time-blocking, Pomodoro, or setting reminders to help with focus.
Also be sure to allow for adjustments in your plan without judgment—ADHD brains thrive with structure but need room for flexibility.
Following along with the aspects of SHiFTⓇ in mind will help you refine your goals in a way that feel meaningful to you.
And just remember – if something isn’t working, it’s okay to change your approach. Goals should evolve based on your progress and changing needs.
A Helping Hand: Level-Up Your New Year Goal Setting With ADHD Coaching
Do you have goals specific to enhancing your organization this year?
If taking on these tasks feels too daunting, Livable Spaces is here to help you reach those goals with ADHD coaching tailored just for you.
We’ll guide you through by breaking down big tasks into easy, manageable steps, creating routines that feel natural, and setting up systems that actually work in line with how your brain functions.
Whether you’re looking to declutter your space, stay on top of your schedule, or just feel more organized, Livable Spaces offers the support and tools to make it all feel possible. With a little bit of our help (and compassionate support), you’ll be able to set yourself up for a more focused, stress-free year ahead!
Don’t hesitate to reach out – we are always in your corner.
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