3 July 2025
Living with Attention Deficit Disorder (ADD) can feel like trying to complete a puzzle with pieces that don’t quite fit. You have the motivation, the energy, and the ideas, but following through? That’s where things can get tricky. Setting goals is already challenging for most people, but when you add in the struggles of distractibility, impulsivity, and inconsistency, it can feel downright impossible.
But here's the truth: you can absolutely set and achieve realistic goals—even with ADD. It just takes the right approach, a little patience, and a lot of self-compassion. In this article, we’ll dive deep into how to set goals that align with your abilities, work with your brain (not against it), and help you build the success you deserve.
- Set a clear and specific goal
- Break it down into steps
- Follow through with focus and discipline
- Achieve success
Sounds simple, right? But for someone with ADD, this process can feel like trying to juggle flaming torches while riding a unicycle. Why?
So, if traditional goal-setting doesn’t work, what does?
For example, instead of saying, “I will write the perfect business plan,” say, “I will write a rough draft of my business plan and improve it later.”
This simple shift takes the pressure off and makes it easier to start.
For example, if your goal is to exercise more, set a simple rule: do any physical activity for 15 minutes a day. Some days, it might be a walk, other days, a dance party in your living room. The key is progress, not perfection.
- Use sticky notes with key reminders.
- Set phone alarms labeled with motivational messages.
- Create a vision board with images of what success looks like.
Out of sight, out of mind—so keep your goals front and center.
- Make goals fun – Can you gamify your progress? Give yourself rewards? Add an element of competition?
- Use immediate rewards – Instead of waiting for the end goal, celebrate small wins (even if it's just a high-five or a piece of chocolate).
Your brain loves instant gratification, so use that to your advantage.
- A low-stakes accountability buddy who supports you but doesn’t shame you.
- Public commitments—like sharing progress online (but only if it motivates, not stresses you).
- Tracking apps that give gentle nudges without feeling overwhelming.
The key? Support, not shame.
A reset day is a judgment-free day to refocus. No guilt, no shame—just an opportunity to start fresh. This keeps setbacks from turning into full-on failures.
Instead of thinking you’ve "failed" when a system stops working, think of it like changing the batteries in a remote—it’s just part of the process.
If something isn’t working, tweak it. If a goal no longer excites you, adjust it. Success isn’t about sticking to one rigid path—it’s about finding what works for you in this moment.
So, whether you’re aiming to build a career, improve your health, or just stick to a daily routine, remember:
- Your brain works differently, and that’s okay.
- You don’t have to follow traditional goal-setting rules.
- Adjustment and flexibility are key.
The most important thing? Keep moving forward. Even if it’s messy, inconsistent, or nonlinear—progress is progress. And that’s how real growth happens.
all images in this post were generated using AI tools
Category:
Attention Deficit DisorderAuthor:
Nina Reilly