Goals

What's the deal with

Goals

and ADHD?

A goal is, in essence, the end result of an activity or plan. Goals serve as targets for us to aim for, providing structure and direction to our efforts. In order to set and persist in working toward a goal, the brain uses several executive functions, or mental skills, including planning, working memory, mental flexibility, emotional regulation, time management, and more. ADHD often disrupts these executive functions, making goal setting and persistence particularly challenging.

"A majority find it hard to keep their focus on important goals, especially goals that reach far into the future. Instead, immediate things often take over and steal their attention and energy. To counteract this, it is important for adults with ADHD to periodically stop and take stock of the big picture." Lidia Zylowska, MD, The Mindfulness Prescription for Adult ADHD

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What it looks like:

Goal-related challenges in ADHD can manifest in various ways:

Difficulty setting realistic and achievable goals
Struggling to choose a goal among several options
Struggling to transform abstract ideas into concrete, actionable goals
Tendency to set overly ambitious goals, leading to frustration and disappointment
Struggling to break down long-term goals into manageable steps
Losing sight of goals due to distractions or competing interests
Quickly losing interest in or changing goals and objectives
Inconsistent progress towards goals
Difficulty maintaining motivation for long-term goals
Procrastination on goal-related tasks
Feeling overwhelmed when thinking about future plans
Difficulty translating intentions into consistent action
Struggles with following through on plans to achieve goals

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The science:

The challenges with goal setting and achievement in ADHD are closely linked differences in the brain, including:

Brain Activity:
1. The prefrontal cortex is a key part of the brain responsible for the skills required to set and consistently work toward goals. This part of the brain is often underactive in individuals with ADHD.
2. The striatum - the brain’s reward center - may be less sensitive in ADHD. This can make it difficult to stay motivated for goals that don't provide immediate gratification.
Brain Chemicals: Dopamine is a neurotransmitter or brain chemical which plays a key role in motivation, reward processing, and future-oriented thinking. ADHD brains often have a dopamine deficiency, making it harder to stay motivated for long-term goals and resist immediate distractions.
Brain connectivity: People with ADHD may have differences in how certain areas of their brains communicate, making it difficult to focus and ignore distractions, to plan and prioritize, to organize information needed to work towards goals, and to remember goals.
Emotional dysregulation: Emotions may be more intense, last longer, or change more rapidly in people with ADHD. This makes it difficult to persist in goal-directed behavior when faced with obstacles or setbacks.

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References:

https://magazine.medlineplus.gov/article/understanding-adhd-what-you-need-to-know

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7485505/

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What you can do:

Use the SMART framework: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
Break goals into smaller, actionable steps: This makes the process less overwhelming and provides more frequent sense of achievement.
Implement visual goal tracking: Use vision boards, goal-tracking apps, or physical charts to make progress more tangible.
Set both short-term and long-term goals: This helps maintain motivation through quick wins while working towards bigger objectives.
Use the "implementation intention" technique: Create specific if-then plans for goal-related actions (e.g., "If it's 7 pm, then I'll work on my project for 30 minutes").
Leverage your interests: Connect your goals to your passions or areas of hyperfocus when possible.
Create accountability systems: Share your goals with a friend, family member, or coach who can check in on your progress regularly.
Use rewards strategically: Set up small rewards for achieving milestones to boost motivation.
Practice visualization: Regularly visualize yourself achieving your goals to reinforce motivation and focus.
Implement regular review and adjustment: Set aside time weekly or monthly to review your goals and adjust as needed.
Use external reminders: Set alarms, use sticky notes, or leverage digital tools to keep your goals front and center.
Develop a growth mindset: View setbacks as learning opportunities rather than failures.

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Go deeper:

Setting Goals, ADHD-Style

Setting and achieving financial goals with ADHD

https://www.additudemag.com/intention-deficit-disorder-adhd/

https://www.additudemag.com/achieving-personal-goals-adhd/

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Emotional Regulation

Perceiving & Managing Time

Attention Dysregulation

Sleep

ADHD coaching

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