Remember those authentic goals we talked about last time? The ones that energize rather than drain you, that feel like you rather than someone else's "should"? Now it's time for the fun part: creating ADHD-friendly systems and structure that will help you reach those goals, while working with your interest-based nervous system rather than against it.
Just like we discovered that the most sustainable goals aren't about becoming someone else's version of successful, the most effective systems aren't about forcing yourself into neurotypical productivity boxes. The following exercises are designed to help you learn more about your neurospicy brain and create systems it will enjoy.
(Don’t feel pressured to try them all - choose the ones that you feel will be most helpful!)
🗺️ Step 1: Map Your Natural Patterns
Before we start building systems, we need to understand your brain's default settings – the natural rhythms and patterns that make your interest-based nervous system unique. Remember the Energy Audit we did for your goals last time? We're going to take that concept even deeper. Grab a notebook (or open your notes app, or record a voice memo – whatever feels natural) and let's do some pattern mapping.
Energy Mapping Exercise
Track your energy and focus for 3 days. For each of those three days, try to record your energy levels at least three times - morning, afternoon, and evening. You can use the colors below, or come up with your own tracking method with stickers, symbols, etc.
- 🟢 High energy/focus
- 🟡 Decent energy/focus
- 🔴 Low energy/focus
Tips for Successful Energy Mapping:
- Keep your tracker where you'll actually see it (phone wallpaper, bathroom mirror, or right next to your coffee maker)
- Decide in advance when you'll fill it out (after meals can be a good anchor point for habit stacking!)
- Set friendly reminders in your phone with encouraging messages ("Hey Commander, time to log your energy levels! 🚀")
- Make it fun - use stickers, favorite pens, or turn it into a mini art project
- Keep it simple - if tracking every hour feels overwhelming, start with morning/afternoon/evening
- Use voice memos if writing feels like too much
- Take photos of your environment/workspace at different energy levels (visual reminders can help you spot patterns)
- Note any medication timing and effects if applicable
Don't judge the patterns – just notice them. Maybe you're a night owl who hits your stride at 8 PM (perfect for that mission control workspace setup!), or perhaps you have random bursts of energy throughout the day that would be perfect for Just Dance sessions.
Quick Task Analysis
Look at the last three tasks you successfully completed without much struggle. For each one, note:
- Time of day
- Your energy level (using the same system you used in the Energy Mapping exercise, if applicable)
- Environment (Where were you? What environmental factors are present - noise, lighting, temperature, other people, etc)
- Motivation type (deadline, interest, external accountability, etc.)
- Any other factors that made it work
Now look at your authentic goals from last time. How can you align your action steps with these natural patterns? For example, if you notice you have high energy in the evening, but you've been trying to tackle important tasks first thing in the morning because that's what "productive people" do – it's time for a change.
Create Your Success Conditions List
Based on your patterns and the authentic goals we identified last time, list your personal success conditions. Here's an example for someone working on the mission control workspace goal:
My Success Conditions:
- I focus best with space-themed ambient music playing
- I need to move every 30 minutes (perfect time for a quick Just Dance break!)
- I'm more likely to follow through when I've shared my "mission logs" with someone
- I remember spatial layouts better when I sketch them by hand
- I get more done when I treat tasks like "mission objectives"
- My creative energy peaks after 9 PM (perfect for workspace customization sessions)
🎮 Step 2: Design Your Success Framework
Now you’re prepared for the really good part: building your system. One of the biggest keys to success with any system or framework is making them as easy and automatic as possible. This is especially true for ADHD brains. These exercises will help you craft simple, custom systems to match each of your goals.
Create Your Energy-Matching System
For each goal, create three versions: easy, medium, and hard. Using the example goals from our last blog, this might look like:
- Ultra Easy Mode (for bad brain days)
- For the Just Dance Movement Goal, Ultra Easy = One song, any movement counts, in PJ’s.
- For the Mission Control Workspace, Ultra Easy = Toss trash, gather loose papers in a pile, put away writing utensils
- For the Late-Night Creative Schedule, Ultra Easy = 1-hour time block after 9PM to complete three simple tasks
- Regular Mode (for normal days)
- Movement = 3 songs, trying to beat your previous score
- Workspace = Optimizing monitor arrangement, setting space sound effects for notifications, writing your task list in "mission objective" format
- Creative schedule = 2 hour creative block after 9PM for deep-focus creative work, but don’t worry about putting everything away after, taking as many breaks as you like
- Butt-kicking Mode (for those high-energy days)
- Movement = 5 min stretch before and after, full playlist of songs, in workout gear, trying to get the best possible score.
- Workspace = Full ambient lighting setup, custom icon design session, design mission-specific desk layouts (coding configuration, writing setup, project planning mode)
- Creative schedule = 3 hour creative block after 9PM for deep-focus creative work. Plan your work session for 10 min beforehand - identify and prioritize tasks, set timers, and no more than three 10-minute breaks
The magic here? You can switch between modes without feeling like you've failed. Because you haven't – you're just playing the game at a different difficulty level.
Set Up Your Environment for Success
Create stations or zones that make your brain go "Oh right, this is where we do that thing!" Using the Just Dance movement goal as an example, that might look like setting up a "Dance Launch Pad" - a designated clear space with:
- Gaming console/device always plugged in and ready
- Controller charged and in plain sight
- Non-slip socks or dance shoes nearby
- Water bottle station within reach
- Small fan for cooling down
Ideally, you’d create this type of station for your goal and leave it in place so that you don’t have to worry about setup and cleanup before and after. If your space is too small for that, an alternative would be to put together a quick setup kit. In a designated bin, basket, or box, keep anything you’d need to quickly get started (like your water bottle, gaming controller, workout clothes, etc). Then you could keep that bin or box near the gaming console.
🧠 Step 3: Make It Dopamine-Friendly
Our ADHD brains are basically dopamine-seeking missiles. They need frequent rewards to remain engaged, but the rewards that work for us are often different than those that might work for neurotypical folks, and we can tire of them quickly. Instead of fighting this, we're going to use it to our advantage. Here are a few ways to hack your brain's reward system in a way that actually works.
Interest-Based Rewards (Not Just Random Treats)
Generic rewards, like "treat yourself to coffee,” are less likely to work for ADHD brains. Connect rewards directly to the goal - or, even better, make the reward a natural extension of the activity itself.
- For the Mission Control setup: Unlock new space-themed customizations as you complete each phase
- For Just Dance goals: Create a playlist that you ONLY listen to during dance sessions
- For creative night schedules: Save your favorite creative apps or projects exclusively for these sessions
Progressive Achievement System
Just like video games keep you hooked with a mix of quick wins and long-term goals, your reward system should operate on multiple timescales. This layered approach keeps your interest-based nervous system engaged while building toward bigger achievements. The key is making each level feel meaningful while maintaining momentum toward larger goals.
- Micro-Wins: Quick dopamine hits (checking off tasks with space sound effects)
- Level-Ups: Medium rewards (new workspace additions after completing weekly goals)
- Achievement Unlocks: Major milestones (full workspace upgrade after maintaining schedule for a month)
Novel Experience Rotation
Our ADHD brains crave novelty, but that doesn't mean we need to completely overhaul our systems every time they start feeling stale. Instead, build planned variety into your system from the start. Think of it like rotating your favorite playlist – the songs stay the same, but the order keeps it fresh and exciting.
- Rotate between different reward types
- Change up your environment regularly
- Update your system's theme or aesthetic monthly
- Create "mystery rewards" that you forget about and rediscover
Social Dopamine Boosters
The ADHD brain is particularly responsive to social motivation – that's why we can suddenly focus when someone else is counting on us. By intentionally building social elements into your system, you're not just adding accountability; you're creating natural opportunities for the kind of recognition and shared excitement that fuels motivation.
- Share progress photos in ADHD-friendly communities
- Create accountability partnerships with fellow space enthusiasts
- Stream your Just Dance sessions for friends
- Host "mission debriefing" sessions to celebrate wins
Remember, the best reward system is the one you'll actually use. If tracking in a bullet journal feels like homework, try a wall chart. If stickers seem silly, use checkboxes. The goal is to make it feel good, not add another chore to your list.
Your mission continues... 🚀
Just like we learned to make our goals more like playlists than podcasts, your systems can be flexible too. They're meant to be remixed, shuffled, and updated as you level up in your personal mission of becoming more authentically you.
A few last words of caution: remember, simplicity is key here. It’s SO tempting to spend hours designing hyper-detailed, complex systems that account for every scenario and second of your day (trust me, I know). But you end up exhausting yourself or burning out on the idea by the time you’re finished (if you even get that far) and never actually end up using the system.
Another common pitfall: over-estimating yourself. I’m absolutely not saying you aren’t capable of greatness. I just know from experience how easy it is to get caught up in the excitement of “New Me Syndrome” and set a goal like “exercise an hour every day,” because you feel like you can do that in the moment - then two days in, after a rough night of sleep, you skip it, feel ashamed, and drop the whole thing altogether. Instead, try implementing one small piece of the system at a time.
Mission Control out! 🎮✨
