Why does setting goals matter?
Goals give us a sense of direction and help us to focus on what is really important. They can motivate us and lead to personal satisfaction. You may have heard about S.M.A.R.T. goals. SMART is an acronym that stands for Specific, Measure-able, Achievable, Realistic and Timely. The idea is that if you follow these guidelines to reach your goals, you will be smart!
Why is setting and reaching goals challenging when you have ADHD?
People with ADHD struggle with executive functioning, or the brain’s management system. Executive functioning has been defined as the cognitive abilities needed to reach a goal. This can be seen in daily life by the struggle to:
Plan
Prioritize
Organize
Estimate time
Pay attention to detail
Control emotional reactions.
For some, goals create a sense of stress and pressure. Not succeeding in certain areas in the past can reinforce a sense of failure, making individuals feel hesitant to try again.
SMART goals, while valuable, highlight many of the challenges that come with ADHD. Here’s Why:
Specific: It can be difficult to narrow down our focus as we have trouble “selecting” the most relevant information. Each task feels as if it has equal importance, making it difficult to prioritize. Too broad of a focus leads to overwhelm!
Measurable: This speaks to the difficulty many have in being able to break down a task incrementally, estimate a time frame, decide the order to do tasks in, and how to pace a project. The timing circuitry of the brain plays a role here.
Achievable: A person may not know how to approach a task in a way that builds in success. There may be a struggle with planning as well as not being able to look ahead enough to consider the resources and the materials needed. These reasons can prevent reaching a goal in time.
Realistic: There may be a lack of clarity on what task to do or the reason why. It is important to know why the goal matters or holds value for you. It can be easy to get sidetracked by the goals and priorities of others.
Timely: Struggles with time management, or time blindness, can cause people with ADHD to miss a deadline. Difficulties with shifting focus and managing distractions can pull us away from the task at hand. We are not always aware of where we lose time, therefore we may not cross the finish line.
Be Smart and Set Goals the ADHD Friendly Way!
Can individuals with ADHD make and reach goals? The answer is a resounding yes! The single most important tool that supports achieving goals is partnership.
The Power of Partnership
Partnership makes a huge difference for those with front of the brain cognitive challenges. A body double can support you in breaking down the steps to a task so that you can actually get started. A partner can help you do a task or help you to pace. It is like having a second brain. A person sitting in the same room can go a long way in keeping you on task. This person can be a family member, a productivity partner or a friend. You want to make sure that the person you choose is positive and supportive of you.
Partnership works because we have to be intentional in scheduling a time to meet, it keeps us from getting distracted, it’s social and it prevents meltdowns because instead of becoming frustrated, we understand what to do.
Other Strategies
Ask it: Who can I ask for help?
Write it: Write down when you will do a task and put it in your phone and planner.
Time it: Set a timer when you start a task, so that it has a beginning and an end. You will gain a sense of time awareness.
Ready it: Have tools and resources in place before you start a task, so when the time comes you are ready to get into action.
Map it: Mind mapping is an excellent tool to help you brainstorm a task, all on one piece of paper. After you map a project, it will be easy to create a step-by-step list with time-frames that you can add to your planner.
Bring in the new year by setting goals in a way that resonates with you. With the right supports in place, people with ADHD can be among the most successful!
Ready to meet a partner who will help you achieve your goals? Schedule a free consultation today!