ADHD Resolutions: Tips for Increasing Motivation

Many people start the new year strong with resolutions, only to give up within a few months. One group of people who find it particularly difficult to keep up with resolutions is those with ADHD. Because of their focus challenges, a tendency to be more motivated by urgent deadlines, and time blindness, these people can find keeping resolutions more frustrating than inspiring.

The ADHD brain thrives on a balance of novelty and routine. Coming up with a way to balance these needs in your life can help you become more successful in the long run. Your ADHD goals are not going to be a cookie-cutter experience with everyone else. Accept that you may need to make changes over time to find the best fit for you.

Tools for Success

As the research on ADHD grows, so do the tools and recommendations. Technology and software can be excellent resources for helping you stay on track with your goals.

Visual Schedule

Display a daily agenda prominently, incorporating images or colors for greater engagement.

Reminders

Utilize a smartwatch, application, or alarm to signal activity transitions.

Timers

There are visual timers, or you can use the timers on phones and computers to help you stay on task for short bursts of time.

Suggestions for Enhancing Motivation

• Establish Specific Goals Identify short-term, attainable objectives.
• Add Rewards Provide incentives for reaching milestones, such as additional leisure time or a minor prize.
• Work Together Promote participation in a club or team projects with peers.
• Game-ify it There are a variety of apps and tools that can help make reaching your goals work like a game. This can enhance the novelty of sticking to a routine.

Asking for Support in Making ADHD Resolutions

The best way to stay on track with any goal is to have support. Keeping other people involved in our goals can be both motivating and provide enhanced bonding. Let’s look at a few examples.

• If your goal is exercise, you could join a group, a class, or use a trainer.
• If your goal is to read more, be on the lookout for book clubs, online or in person.
• Perhaps your goal is to clean the house more consistently. If you are motivated by deadlines, you could plan to have visitors come regularly. This usually is an excellent motivator for cleaning the house.

Therapists in Mission Viejo, California and various coaches (life, business, spiritual) can provide ideas, support, and encouragement as you work toward your goals.

A word of caution about asking for support. You should not be asking for a person to constantly nag and remind you to make progress on your goals. Be cognizant of any strain that comes into a relationship with family, peers, or a significant other as a result of them trying to make you achieve your goals.

Next Steps for ADHD Resolutions in Mission Viejo

• Positive reinforcement keeps you on track for your goals. Acknowledge efforts and achievements to foster confidence.
• Stay ready to modify the schedule if necessary. It is okay to make adjustments when things are not working.
• Be mindful of perfectionism. Mistakes and setbacks are a normal part of making and keeping goals. Don’t let your first slipup or failure determine the outcome.

Goals can be a means to an end, but only if they are a value in your life. Focus on goals that improve the quality of your life rather than impress society. When ADHD resolutions are difficult, give us a call at Mission Viejo Christian Counseling in California. The Christian counselors in Mission Viejo are trained to help you keep your goals.