ADHD Goal Setting Made Simple
The 3-Step System You’ll Actually Stick To
Ever feel like goal setting is impossible?
You know what I’m talking about: you sit down to plan your goals, but 15 minutes later, your brain is spinning with too many ideas. You don’t know where to start, so you don’t start at all.
The more this happens, the worse it gets. Deadlines slip, tasks pile up, and suddenly, you’re stuck in a cycle of procrastination and overwhelm.
What if there was a way to make goal setting simple? What if you could focus, follow through, and actually finish what you start?
Let’s see how to make that happen.
Step 1: Start Small – Pick Just 3 Big Goals to Focus On
One of the biggest mistakes we make is trying to tackle too much at once. ADHD brains crave novelty, so we pile on endless projects and goals. The result? Overwhelm and burnout. Instead, choose just three big goals to focus on at a time. These are your North Star priorities—the things that will truly move the needle.
For example, let’s say your three big goals for the quarter are:
Launch your new website.
Grow your social media following by 20%.
Improve your work-life balance.
By narrowing your focus, you’ll feel less scattered and more confident about your progress.
Action Step (5 minutes):
Take a moment to write down three big goals you’d like to achieve in the next three months. Keep them specific—think “create a homepage for my website,” not “fix everything online.”
Step 2: Break Each Big Goal Into 3 Measurable KPIs
Big goals are exciting, but they can also feel overwhelming without structure. This is where KPIs (Key Performance Indicators) come in. Think of KPIs as signposts that tell you you’re on the right track. Each big goal should be broken into three measurable milestones that you can work toward.
For example, if your goal is to grow your social media following by 20%, your KPIs might look like this:
Post 3 pieces of content each week.
Collaborate with 2 influencers in your niche.
Grow your Instagram followers by 500.
Breaking goals into measurable steps not only gives you clarity but also ensures you’re making consistent progress.
Action Step (5 minutes):
Choose one of your big goals, then brainstorm three KPIs that will help you measure success. Write them somewhere visible—on a sticky note, whiteboard, or even your phone.
Step 3: Turn KPIs Into Bite-Sized, Executable Tasks
Big goals and KPIs are great, but they’re still too abstract without actionable steps. ADHD brains thrive on small, clear tasks that can be completed quickly. Break each KPI into specific, bite-sized tasks you can do in one sitting.
For example, if your KPI is to post 3 pieces of content per week, your tasks could be:
Monday: Brainstorm 3 post ideas.
Tuesday: Write captions for each post.
Wednesday: Design graphics using Canva.
This approach turns overwhelming goals into manageable to-dos that fit your ADHD energy.
Action Step (5 minutes):
Pick one KPI from your list and write down three small tasks you’ll tackle this week. Bonus: schedule them in your calendar so you don’t forget!
Take Brain Breaks – Recharge Your ADHD Brain to Stay Productive
ADHD brains aren’t built for long stretches of work. Without breaks, you risk overstimulation, burnout, and that all-too-familiar “frazzled” feeling. Taking regular brain breaks keeps your energy balanced and your mind sharp.
Try the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. During your break, do something that helps you recharge—stretch, grab a snack, or even dance to your favorite song. After four cycles, take a longer 20-minute break.
Action Step (5 minutes):
Download a free timer app like Focus Booster or Forest to schedule your work sprints and breaks. Give it a test run today!
Reward Progress, Not Perfection
ADHD brains love rewards—they’re dopamine goldmines! But waiting until you’ve completed a big goal to celebrate is a recipe for procrastination. Instead, reward yourself for small wins along the way.
For example, if you hit all your KPIs this week, treat yourself to something fun: a coffee date, an hour of guilt-free gaming, or even a quiet afternoon nap. Rewards keep you motivated and make the process enjoyable.
Action Step (5 minutes):
Decide on one small reward for hitting your goals this week. Write it down next to your goals so you have something to look forward to!
Goal setting doesn’t have to feel like an uphill battle. By narrowing your focus, breaking goals into measurable steps, and giving yourself room to recharge, you’ll create a system that works with your ADHD, not against it. Remember, it’s not about perfection—it’s about progress. You’ve got this!
If you have questions or want help tweaking these steps, reply to this email—I’d love to hear from you!
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