Goals and Adult ADHD

12 Nov

Day to day life from the minute we wake up, until we go to sleep at night is extremely goal centric even if we don’t always recognise it. A lot of these are what Angela Duckworth refers to as a “means to an end” low level goals[i], e.g., I want to leave the house by 7.30 am. We seek to accomplish this type of goal as it is a precursor to something else, we want e.g., to arrive at work by 8 am.

When you self-identify goals for key areas of your life and set a plan for achieving them, you engage not only your agency and focus but also your intentionality. By knowing precisely what you want and who you want to become, you also know where you need to concentrate your efforts. You become direction oriented. Direction is important as without it, any direction will do. In simple terms, Intention + commitment = Direction.

How Adult ADHD Can Impact Goal Setting and Achievement

The core characteristics of ADHD (i.e., Inattention, Impulsivity and Hyperactivity), can all impact the ability to set, follow through with plans and complete goals e.g., lack of focus can make goal identification difficult whilst inattention might make staying focused on the plan and/or an individual step in the plan difficult.

The same is true for impulsivity and hyperactivity. Where impulsivity is operating for example, the individual might get distracted by something more intriguing and thus move away from the identified task. In the case of hyperactivity, the desire to move about might derail follow through of the plan and thus completion of the identified goal.

Some Benefits to Having Goals

With all the difficulties adults with ADHD can face with self-identified goals, why set them? Because, goals not only provide direction, they also create or provide purpose and meaning. Having goals:

allows for better control over your life and saves you time – knowing what you need to do to achieve what you want to achieve will give you more time for other things;
allows you to be more productive – as you already know what needs to be done, you won’t be wasting time trying to figure this out. You can just go ahead with what you need to do;
reduces anxiety and stress levels – as you know the direction you are headed in you are comfortable with what you need to do to achieve what you want to achieve; and
allows you to maintain your vision (keep on track) – you have your roadmap of where you are going and what you need to achieve within the timeframes you have set.

When achieved, goals provide you with increased self-confidence and a sense of satisfaction. You can see the results of your efforts. Ultimately goals help you make the most of your life! People, who set goals tend to be happier, better adjusted and simply, more excited about their lives.

Identify Your High-Level Goals

How do we get started on setting goals?

There are numerous areas and aspects of our lives where we can become goal oriented. The idea is to spend some time brainstorming key areas you might want to focus on e.g., organisation, finances, interests/hobbies, friendships, career and so forth. It might be that initially you simply focus on the areas where you seek change.

Once you have identified your high-level goals, you need to drill down into specifics.

Adopt the Right Framework for You

Clarity around goals is important for everyone but especially people with Adult ADHD. Process is key. Adopting the SMART acronym can be exceptionally helpful. That is, each goal needs to be Specific, Measurable, Achievable, Realistic and Time-bound.

Specific – Define your goal in specific and not vague language i.e., use active phrases like “will”. Don’t use “might” or, “would like to”. In being specific, you need to be clear around what you want to achieve and how you will go about achieving each goal and the timeframe they are to be achieved in. If a goal is vague or ambiguous, it can lead to procrastination.

Measurable – Your goal needs to be something that you can measure so that you can monitor your progress. Employ numbers in your goal, where applicable, for this purpose. For example:

your high-level goal could be weight loss. Your specific goal could be to lose 10 kilos within 6 months by walking daily for 30 minutes. Here you have stated your goal, you have specified how you are going to achieve it and when you are going to achieve it by plus, it is measurable as you can monitor your weight loss.
If you want to improve your focus, you might decide to use the Pomodoro Technique[i] to complete 4 focused work sessions of 25 minutes per day for the next week.
If you want to mindfully mediate you might specify that you will do this for 10 min M-F at 7.30 am for the next month using a guided meditation app.
If you want to improve your sleep routine, you might decide that you will go to bed at 9.30 pm and wake up at 6 am, M-F for the next six weeks, using a sleep tracker to monitor progress.

What you are trying to do, is be able to answer Yes or No to the question, “Did I accomplish my goal?”[ii]

Achievable – Set goals that are relevant to you, realistic and achievable. If they aren’t, you will only set yourself up for failure. For example, if you hate math but set a goal of becoming an accountant, that might be unrealistic.

When you inadvertently set a goal that is too high, you may not appreciate the obstacles in the way or understand how much skill you need to develop to achieve a particular level of performance. Having unrealistically high expectations increases the likelihood of failure which will decrease enthusiasm and cause stress and anxiety.

This does not mean that the goal shouldn’t be challenging. It means, there is a need to balance difficulty with what you can realistically achieve.

Initially you might want to set goals that are well within your capabilities so as to increase your confidence and thus make you more inclined to take on more challenging goals.[iii]

Relevant - You need to be clear on your Why! Why are you seeking to achieve this goal? Why does your goal matter to you? Being clear on your Why, can help with motivation. Set goals over which you have as much control as possible and that align with your core values.
Time-bound – To avoid drift and procrastination which can derail into apathy and non-completion, set a time limit for completion. Setting short-term deadlines can help combat time blindness and create a positive sense of urgency. Recognise that flexibility may be required subject to circumstances.

Create a Goals Toolbox

Once you have identified your high-level goals, selected the goals you want to work on and created a plan for their achievement, house your goals and plan for each goal in a central repository. This might be:

A Goals Journal

Manually write out each goal and the steps required for completion. Break each part of the goal down into small steps or micro-tasks. Each completed baby step or micro-task will provide a sense of accomplishment and achievement.

When we write our goals out like this, we crystalise the goal and the plan giving it more force. The act of writing it down also makes it more tangible. An example framework might be:

Corkboard

This is a tangible creative exercise. You might want to divide the corkboard into specific goal areas and place visual representations of your goals in these spaces. For example, words, quotes, symbols, images.

Being able to see this daily may:

Boost motivation.
Enhance focus.
Help clarify if this is still a goal you want to achieve.
Make the goal more tangible.

Digital Space

As per above. Check this regularly. Update visuals and set personalised reminders as needed.[iv] See for example,:

Goalscape.com: Goal Management Software – For Teams & Individuals (business oriented)
EnVision app
Pinterest

Visual aids like a journal, corkboard or digital platform engage the ADHD brain differently, creating stronger and longer lasting connections. They tend to be direct, engaging and often hard to ignore.

Employ Visual Reminders of Your Goals

Visual reminders also tend to resonate more than just an electronic notification. For example:

Object cues – these can be an effective reminder of a goal e.g., if one of your goals is to improve daily hydration, keep a water bottle on your desk as a reminder to sip regularly.
Countdown Timers – if the task/goal has a specific timeframe for completion, using a countdown timer that has progress bars or colour changes, for example, is harder to ignore or dismiss than a phone notification.
White Boards/Magnetic Boards/Sticky Notes – these can be helpful as a reminder of tasks or a weekly schedule as they keep the goal/task in plain sight.
Colour Coded Systems – these can naturally garner attention and make organisation easier. Try associating a goal or set of tasks with a particular colour. Figure out what works for you. However, to avoid confusion, don’t use more than 4-7 colours.

Make Visual Aids Work for You

Recognise that you might at some point become bored with the system that once worked so well for you. This doesn’t mean the system or tools weren’t correct. It simply means that although the system and/or tools worked for a certain period (and may work again at a subsequent time) they don’t currently and thus you may need to find a new system and/or tool or rework them.

To make visual aids work for you, try switching them to new spots to keep them noticeable. Consider changing up the colours, words, symbols and images you are using every few weeks to keep them current and feeling fresh.

Avoid overwhelm by decluttering your space and using only the important reminders[v]. By creating an environment that supports focus which translates into productivity, you significantly reduce barriers to getting started on goal fulfillment.

Visualise Your Goals

Visualisation[vi] has been used to great effect in multiple disciplines, such as sports psychology, healthcare (e.g., stroke victims) and the music industry.

When we visualise, we create vivid and detailed imagery. It is neuroplasticity in action as we forge new neural connections and reorganise existing neural pathways. Regular practice can strengthen the neural pathways associated with memory, attention and executive function. When we visualise, the brain treats visualisation much like actual practice. The brain is trained to focus longer which harnesses attention and reduces distractibility. Retention of information and recall thus significantly improve.

Many individuals with ADHD have strong visual – spatial skills which can be leveraged to enhance planning, organisation and task completion.

Visualising goals can help with focus and shift energy to goal attainment/achievement. This is particularly helpful when seeking to improve or develop skills e.g., paying better attention in conversations. Set the intention and then commit to the goal of changing your listening behaviour. For example, “I don’t want to be repeatedly reminded of the things people tell me.” Consequently, visualise yourself paying more attention in conversations. How would this look? Would it improve your relationships; the quality of your life; how you think about yourself?

When visualisation is combined with actual engagement, a person can achieve the same skill level in half the time. Visualisation boosts skill development.

Identify Helpful Techniques for Visualisation

Techniques that can be helpful with visualisation include:

Adopt a visualisation routine by setting aside time each day to practice visualising the goals you are seeking to achieve and the relevant steps you are currently seeking to undertake towards their completion.
The ability to do this may be challenging given the Adult ADHD itself. However, creating a structured schedule and setting reminders using visual aids like colour coded schedules/planners or a calendar (with symbols) or engaging an accountability partner can help with this challenge.[vii]
Begin in a calm state of mind and in a calm space. Deep breathe and focus.
Commence visualising by engaging your senses, your posture and the sound of your voice.
Imagine every detail. Envisage each step of the goal (without actual performance). This mental rehearsal of successfully completing each step improves actual performance and confidence.
Long-term, visualise your future self, looking back at what you have accomplished with satisfaction and pride.[viii]
Integrate visualisation practices with other strategies for ADHD e.g., exercise, mindfulness practices, structured routines and so forth. Taking an holistic approach can enhance ADHD symptom management and thus improve the quality of one’s life.

How Do you Know Visualisation is Working?

You can regularly assess the effectiveness of your visualisation strategy by using tracking apps or a journal to monitor improvements in areas like focus, productivity, stress-reduction and general well-being.[ix]

Build Motivation

Motivation “is characterised as the willingness or desire to be engaged and commit effort to completing a task.”[x]

Motivation is a byproduct of action and is indicated by the choice to engage with effort and persistence in a particular activity. This can be difficult for Adults with ADHD. Adults with ADHD are often attuned to immediate rewards and thus gravitate towards short-term alternatives to their desired goal. Motivation thus needs to be engaged to increase gravitation towards the desired goal/objective.

To do this:

Create a Rewards and/or Penalty Program

If the goal is to pay your bills, build in a reward for doing so. If the bills aren’t paid as per the goal, the penalty will need to be something that you would rather avoid, “such as vacuuming one room per bill that goes unpaid.”[xi] How does a rewards and/or penalty program work?

Create a menu of rewards and penalties – first identify what you naturally gravitate towards.

Make the Reward or Penalty Relevant to the Goal – The reward could be something you currently enjoy or do or would like to do. For penalties they may be things you don’t enjoy or things you should be doing to benefit yourself but aren’t e.g., eating healthily, hydrating more, doing household chores, creating and following a budget. So, for example, you want a budget and you also enjoy reading, so you might adopt the following approach: “If I create and follow my budget for the next month, I can buy myself that new book that I want.”

Deliver the Reward or Penalty as Contemporaneously as Possible with the goal/task outcome. Don’t delay.

Build in Accountability – Adults with ADHD might have difficulty following through with a reward and/or penalty program. This is where third parties like coaches, friends or partners can be helpful. Identifying who you could ask and when you need to ask for help with accountability is an important coping skill.[xii]

Although having a Rewards and/or Penalty Program incentive is helpful to most Adults with ADHD, it might not resonate with you and thus not work for you or you might need to review what you deem are the right motivators for you. It might be that you decide that penalties only will be what works for you. Or you might need to rejig the weight each reward or penalty carries. It might be that you just need to change the actual motivator and not eliminate the program altogether. However, to figure this out, you could try both rewards and penalties and then determine the best fit for yourself.[xiii]

Implement a Body Doubling Program

A Body Doubling Program involves having another person present (either virtually or in person) while you work on a task. This might involve working alongside a friend or, if the goal/task/step is work related, it might be a work colleague. In the alternative, there are apps that you can engage that simulate the presence of others quietly working.

Cultivate a Growth Mindset

Mindsets are powerful beliefs. When we cultivate a growth mindset we believe that our basic qualities can be cultivated via effort. Those with a growth mindset, are concerned with learning and improving their abilities via application and experience. They stretch themselves and employ grit and determination when experiencing a challenge.[xiv]They view challenges as opportunities to learn and grow. They don’t fold at the first hurdle.

Structure Your Procrastination

Procrastination can be a struggle for a lot of people bust especially people diagnosed with ADHD.

When it comes to following through with time sensitive objectives, structured procrastination may be helpful i.e., you could set up activities to do that will allow you to put off other less desirable activities.

If you have set up a list of weekly objectives but find yourself procrastinating around one of them you could try switching your focus to another objective on your list and work on that instead. So, for example, if you have set an objective to read as well as an objective to clean the kitchen, and you don’t feel like reading at the moment switch your focus and attention to cleaning the kitchen. Your procrastination thus becomes productive.

Conclusion

Inattention, Impulsivity and Hyperactivity can impact Adult ADHD making goal setting and follow through difficult.

If you have Adult ADHD and have been struggling with goal fulfilment then the ideas in this article around setting the intention, committing to the intention and thus gaining clarity around the direction you are trying to take your life, might be helpful.

The strategies in this blog post are not exhaustive. However, strategies around writing down the goals and creating the plan for fulfilment, keeping the goals visually present, using visual aids, visualisation practice, creating a reward and penalty program as well as implementing structured procrastination, for example, are all designed to assist with goal fulfilment and thus take you in the direction you actually want to go.
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References

[i] Pomodoro Technique requires using a timer to break down your work into 25-minute intervals, separated by 5 minutes of break time. After four pomodoros, you could take a longer 15- to 30-minute break. The benefits include increased focus, productivity and reduced procrastination and fatigue.
[ii] Levrini, A. PhD (2023). Succeeding with Adult ADHD. APA Life Tools pg 35
[iii] Ibid pg 39.
[iv] Upskillist.com – 5 Visualisation Techniques for Goal Setting
[v] ADHD and Memory: The 5 Visual Aids that Work Better.
[vi] This may be difficult where Aphantasia operates i.e., Inability to visualise in the mind’s eye i.e., inability to form mental images
[vii] ADHD Visualisation. Harnessing the Power of Mental Imagery for Better Focus and Productivity.
[viii] Upskillist.com.
[ix] ADHD Visualisation
[x] Levrini, A. PhD (2023) pg 51
[xi] Ibid pg 52
[xii] Ibid pg 54
[xiii] Ibid pg 54
[xiv] Dweck, C. S. (2006) Mindset. Constable & Robinson.
[i] Duckworth, A, (2017) GRIT. Vermillion London pg 74.

Carla Lombard