Meeting Your Goals When You Have ADHD

Attention-Deficit/Hyperactivity Disorder, commonly known as ADHD, is a neurodevelopmental disorder that affects both children and adults. While it’s primarily associated with children, it’s estimated that around 4.4 percent of adults in Australia also have ADHD.

Dealing with ADHD can be challenging, especially when it comes to meeting your goals. However, it’s not impossible. In this article, we’ll explore some tips and techniques to help you meet your goals when you have ADHD.

Understand Your ADHD

One of the first steps to meeting your goals when you have ADHD is to understand the disorder itself. ADHD is a chronic condition that affects the way you process information, focus, and organize tasks. People with ADHD may also have difficulties with time management and impulse control.

For many people with ADHD, the disorder can lead to frustration, low self-esteem, and a feeling of being overwhelmed. However, it’s important to remember that ADHD can be managed, and you can still achieve your goals with the right strategies and support.

Set Realistic Goals

One of the keys to success with ADHD is to set realistic goals. When setting goals for yourself, it’s important to break them down into small, achievable steps. This will not only make it easier to track your progress, but also make it less overwhelming.

For example, if your goal is to clean your entire house in one day, this can seem daunting, especially for those with ADHD who struggle with time management. Instead, break this goal down into smaller, manageable tasks like cleaning one room at a time, and taking breaks in between each room. This will help you stay focused and motivated while achieving your goal one step at a time.

Use a Planner

People with ADHD often struggle with time management, which can make it difficult to stay on track when trying to meet goals. Using a planner can be an effective way to help you manage your time and keep track of important dates and deadlines.

When using a planner, it’s important to keep it simple and organized. Use color-coding and symbols to help differentiate between different tasks and appointments, and prioritize your to-do list by importance. This will help you stay focused and ensure you’re using your time effectively.

Develop Routines

For many people with ADHD, routines can be a powerful tool for managing symptoms and staying on track. Developing a daily routine can help you stay organized and focused, and make it easier to accomplish your goals.

When creating a routine, it’s essential to be realistic and flexible. People with ADHD may struggle with transitions, so gradually integrating changes into your routine will help you adjust more easily. Additionally, building in rewards and breaks throughout your routine can help you stay motivated and on-task.

Seek Support

Finally, seeking support can be a crucial component of meeting your goals when you have ADHD. This can come in many forms, including therapy, medication, and support groups.

Therapists can help you learn coping strategies and develop effective communication skills. Cognitive-behavioral therapy, specifically, can be particularly helpful for those with ADHD by teaching skills for managing negative thoughts and behaviors. Medication can also be an effective treatment option for some people with ADHD, and should be discussed with a doctor.

Additionally, support groups can provide an opportunity for people with ADHD to connect with others who understand their struggles and share effective strategies for managing symptoms.


While meeting your goals when you have ADHD can be challenging, it’s not impossible. By understanding your ADHD, setting realistic goals, using a planner, developing routines, and seeking support, you can increase your chances of success. Remember, progress takes time and patience, but with the right strategies and support, you can achieve your goals and live a fulfilling life.


FAQ 1: What is ADHD and how does it affect goal setting?

ADHD is a neurological disorder that can lead to symptoms such as impulsivity, difficulty focusing, and lack of organization. These symptoms can make it challenging to stay on track with goal setting and achieving tasks. However, with the right strategies and support, individuals with ADHD can learn how to manage their symptoms and achieve their goals.

FAQ 2: What are some tips for setting and achieving goals with ADHD?

Some tips for setting and achieving goals with ADHD include breaking down larger goals into smaller, more manageable tasks, using visual cues and reminders for deadlines, creating a structured schedule, and seeking support from a coach or therapist specialized in ADHD. It is also important to prioritize and focus on one task at a time to avoid becoming overwhelmed.

FAQ 3: How can mindfulness practices help with achieving goals when you have ADHD?

Mindfulness practices, such as meditation and deep breathing, can be beneficial for individuals with ADHD as they can help improve focus and decrease impulsivity. Additionally, practicing mindfulness can help regulate emotions and reduce stress, making it easier to stay on track with goal setting and achieving tasks. Incorporating these practices into a daily routine can create a foundation for success in managing ADHD symptoms and achieving goals.


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