Tips For Making ADHD-Friendly Resolutions

• Reframe Resolutions as Intentions – typical resolutions, especially for those of us who have tried and failed a number of times, often feel rigid, pressure-filled, and anxiety-inducing. By reframing them as intentions, as in – areas you want to grow in, instead of specific benchmark accomplishments.  
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• Make Them Small and Accomplishable – A goal like “Get organized” is too vague. Start with smaller steps like “organize the closet.”  Go even smaller if need be to get started, “Organize my shoes.”
• Focus On Building Systems – building a sustainable system, even if it needs to change later, will help you for longer than if you focus on a single outcome.
• Add Fun – Remember that ADHD brains love things like novelty, games, rewards, challenges. Use that to your advantage. Getting an accountability buddy can also add some fun to your new resolution.
• Look Into Your Values – Resolutions will stick better when they are tied directly to the values that matter most to you.  Ask yourself why your resolutions matter. If you value connection, you might set a resolution like, “Schedule a friend date once a week.”
• Use Visual Cues – ADHD brains are notoriously known for being out-of-sight-out-of-mind types. To keep your resolutions fresh in your mind, use vision board, sticky notes, journals, trackers, etc. 
• Embrace Flexibility – If your resolution isn’t working for you, be flexible – can you change it a little to make it work? Is it not the right time to make this change?  
• Celebrate Progress – note every single small win on your journey.  Success builds momentur, dopamine feeds more dopamine, celebrating your effort reinforces the resolutions you are trying to keep.