Why New Year’s Resolutions Don’t Work for ADHDers—and What to Do Instead
Every December, the world pressures us to plan grand New Year’s resolutions. We often succumb to the pressure and set resolutions requiring us to wake up on January 1st as completely different people. Then, like clockwork, in the first days or weeks of the new year, many of us—especially those with ADHD—find ourselves off track, frustrated, and beating ourselves up, while hanging out under a cloud of shame and guilt. If this cycle sounds familiar, you’re not alone.
Here’s the truth: traditional resolutions fail for almost everyone, but they especially don’t work for individuals with ADHD. Our brains are wired differently, and sticking to rigid goals without flexibility or immediate rewards is a recipe for burnout. But there’s a better way to inspire change and make progress on the things that matter most. So, I hope you decide to ditch the New Year Resolutions and switch it up if you have things you’d like to work on in the coming year!
Why Resolutions Fail for ADHDers
1. They're Too Vague
“Lose weight,” “save more money,” or “get organized” are common resolutions, but they lack clear direction. ADHD brains thrive on specific, actionable tasks, not abstract concepts.
2. No Immediate Reward
Resolutions often focus on long-term results, but we ADHDers need dopamine now. Without small wins along the way, staying motivated becomes nearly impossible.
3. All-or-Nothing Thinking
Missing one gym session or overspending one week can trigger feelings of failure. ADHDers are prone to perfectionism, which makes slipping up feel like the end of the world instead of just a blip in the process.
4. Time Blindness
ADHD makes it hard to connect with future outcomes. We know the “end goal” is months away, but it’s challenging to stay consistent when it feels so far away. .
5. Boring as Hell
Let’s face it—most resolutions involve repetitive, unexciting tasks like meal prepping or budgeting. If it’s boring, our ADHD brains will resist it.
What to Do Instead:
Here’s how to create goals that actually work for our beautifully chaotic ADHD brains:
1. Start Small—Like, Tiny
Our ADHD brains love a quick win. Instead of setting a massive goal like “Make $10k more in my business,” focus on something small and actionable:
Send five follow-up emails to potential clients this week.
Add a new pricing package to your website.
Small steps build momentum, and every win boosts dopamine.
2. Focus on the Process, Not the Outcome
Instead of saying, “I want to lose 20 pounds,” focus on actions that lead to the result, like:
Walk for 15 minutes every day.
Try one new recipe each week.
For ADHDers, making the process enjoyable and easy to start is key.
3. Use Immediate Rewards
Gamify your progress by giving yourself a dopamine boost when you complete a task:
Finish a project? Treat yourself to your favourite latte.
Hit a weekly goal? Watch an episode of your favourite show guilt-free, or give yourself an evening off to do whatever you want!
Rewards don’t have to be extravagant—just something that makes you feel good in the moment.
4. Create Visual Cues
ADHDers need reminders, and visual cues are gold. Try:
A big whiteboard with your daily priorities.
Sticky notes on your desk with short, clear action steps.
A habit tracker app that’s bright and fun to use.
Seeing your progress keeps you engaged and motivated.
5. Embrace Flexibility and Kindness
Life is unpredictable, especially if you’re an entrepreneur. Build wiggle room into your goals, so you’re not derailed by one bad day.
Did you miss a workout? No big deal—go tomorrow.
Missed your revenue goal this month? Adjust your plan and try again.
Progress isn’t linear, and that’s okay.
6. Make It Fun
If something feels like a chore, your ADHD brain will find 1,000 reasons to avoid it. So make it fun:
Hate budgeting? Use colourful spreadsheets or apps with gamified features.
Struggling with exercise? Dance to your favourite playlist instead of hitting the treadmill.
The more enjoyable the process, the more likely you will stick with it.
7. Get Accountability
Our ADHD brains often need external motivation to stay consistent. Find a buddy, coach, or support group to check in with regularly.
Share your goals with a friend and update each other daily or weekly.
Hire a coach to help you set priorities and stay on track.
Knowing someone is rooting for you (or keeping an eye on your progress) can make all the difference.
8. Break It Down Into Small Timeframes
Forget year-long goals—they’re too overwhelming. Break your goals into weekly, monthly and quarterly chunks:
What will you achieve in the next 7, 30 or 90 days?
What’s one daily or weekly action that will move you closer to that goal?
Shorter timeframes help combat time blindness and keep things manageable. They also help us stay motivated if we’ve missed a goal or smashed it out of the park!
9. Celebrate Progress
ADHDers often focus on what’s left to do instead of what’s been accomplished. Flip the script by celebrating your wins, no matter how small:
Landed one new client? Celebrate with a fancy coffee or dinner out and put a sticky note on your screen saver or office wall with their name on it as a reminder of your win!
Organized your workspace? Snap a picture and share your accomplishment.
Acknowledging progress keeps you motivated and reminds you that you’re moving forward.
10. Reflect and Adjust Regularly
Traditional resolutions fail because they’re static. ADHD-friendly goals require flexibility and regular check-ins. Every month or quarter, ask yourself:
What’s working?
What’s not working?
What needs to change?
Adjust your plan as needed—pivoting isn’t failure; it’s a smart strategy because we get bored easily, even when things are working for us.
Example:
Traditional Resolution: “Grow my business this year.” There are so many things wrong with this, so let’s switch it up and make it, ADHD-Friendly Plan:
First, think about what growth means to you. What way of tracking resonates the most and is the most immediate? If you are a service-based business owner like I am, tracking client growth can be a great option, so let’s go with that! 📈
How many clients would you like to add to your business each quarter?
Then, think about how you can attract these new clients.
Break it down into different actions. Think about what frequency for each action would help get you to your goal. Here are a few things that I find work for me:
Add content to my website: Weekly blog post
Follow up with potential clients: Weekly review of my CRM (which is currently a Google sheet that is filled in automatically each time a potential client books a free consultation with me using Zapier).
Social Media: Post 3+ times/week
Monthly: Connect for at least 1 in-person/virtual coffee networking chat
Reward yourself if you knock off your daily/weekly to-do list. I recommend having a list of rewards on your notes app or making it easily accessible. A weekly/daily reminder to reward yourself can also help.
Celebrate progress at the end of the quarter—whether you hit the goal or not because even if you didn’t hit your goal, you took action towards it!
Take a few minutes at the end of each month or quarter to evaluate what’s working and what needs to be improved!
ADHD-friendly goal setting is all about finding strategies that work for you and not being afraid to tweak things constantly. Focus on small wins, flexibility, and making the process fun.
Remember, it’s not about perfection—it’s about progress (a reminder I need daily). With the right tools and mindset, you can achieve incredible things this year, no matter where you start.
What’s one small step you can take today to get closer to your goals? Let’s make it happen.
