Setting GOALS with ADHD: Why Traditional Goals Don’t Work (and What Does)

If goal setting actually worked the way it’s “supposed to,” a lot of us would be living very different lives by now.

In this episode, I’m talking about why traditional goal setting falls apart for ADHD brains—and why that doesn’t mean you are broken or unmotivated. We dig into the pressure of big goals, the crash that happens when plans don’t go perfectly, and the frustration of feeling like you’re always behind.

Instead of obsessing over outcomes, I share a more realistic approach: focusing on the process. We talk about breaking big goals into truly doable micro-steps, creating plans that can flex with your energy and your day, and learning to notice progress even when it doesn’t look impressive on paper.

This episode is a reminder that small wins matter, consistency doesn’t have to be perfect, and you’re allowed to build a life—and goals—that actually work with your brain.

If goal setting has ever made you feel discouraged, this one’s for you.

Key Takeaways

1. Focus on the process, not the outcome.
2. Break goals into small micro pieces.
3. Embrace micro tasks for daily progress.
4. Prioritize process over perfection.
5. Create small anchors for tough days.
6. Avoid all-or-nothing thinking.
7. Understand why traditional goal setting fails ADHD brains.
8. Reframe focus from big goals to small wins.
9. Identify daily habits of the person you want to become.
10. Adopt flexible plans that allow for restarts.