Let’s face it: the traditional “I’ll change my whole life starting January 1st” approach doesn’t always work for the ADHD brain. Resolutions often feel like a shiny new toy—exciting at first but quickly forgotten under a pile of other, equally shiny toys. So, instead of jumping on the resolution bandwagon, try something a little more ADHD-friendly. Here are some alternative strategies to kick off your year in a way that works for you—and maybe even makes it fun.
1. Your Year Can Start Anytime
Who says January 1st is the only time to start fresh? Pick a date that feels right for you—March 15th, your birthday, or even the next full moon. This takes the pressure off and lets you create your own timeline. Flexibility is key for an ADHD brain, and starting when you’re ready can make all the difference.
2. Focus on Systems, Not Goals
Instead of aiming for “get organized” or “exercise more,” think about designing systems that make those goals achievable. Create a system for managing clutter, like a 10-minute “cleanup sprint” every evening. Or try setting up a “power hour” where you tackle a list of tasks. Systems create consistency—even when your brain feels a bit chaotic.
3. Adopt a Theme for the Year
Themes are like the mood music of your life. Instead of rigid goals, choose a guiding word or phrase, such as “balance,” “growth,” or my personal favorite, “eh, good enough.” Themes allow for flexibility while still giving you a north star to follow.
4. Micro-Resolutions: One Step at a Time
Why tackle the whole mountain when you can take it one step at a time? Set small, weekly goals, like drinking one extra glass of water a day or trying out a 5-minute meditation app. These micro-resolutions build momentum and let you celebrate small wins along the way.
5. Start a “Wins Journal”
Celebrate your victories—big or small—with a “wins journal.” Write down things like, “Paid the bills on time,” or “Remembered to feed the plants.” Reflecting on your wins reminds you of your progress and keeps you motivated, even on tough days.
6. Create an ADHD-Friendly Vision Board
If you’re a visual thinker, a vision board might be for you. Gather some magazines, glue, and scissors—or go digital with apps like Canva. Fill your board with images that inspire you, whether it’s a serene beach or a perfectly organized desk. The process is as fun as the end result.
7. Pick a Reset Ritual
Life with ADHD often feels like hitting the reset button—a lot. Why not make it intentional? Develop a ritual to get back on track, like a quick desk declutter or a 10-minute walk outside. These rituals give you a sense of control and make starting fresh feel less daunting.
8. Incorporate Play and Exploration
Let your inner child call the shots. Try a new hobby every month, explore different workspaces, or take up an “adventure challenge” like visiting every coffee shop in your neighborhood. The ADHD brain loves novelty, so use that to your advantage.
9. Mindfulness as a Foundation
Mindfulness might sound like a buzzword, but it’s a game-changer. Try simple techniques like box breathing, mindful eating, or jotting down three things you’re grateful for. These practices ground you and set a positive tone for everything else.
10. Find an Accountability Buddy
Teamwork makes the dream work—and accountability buddies make it even better. Whether it’s a coach, a friend, or a group, having someone to check in with can keep you on track. Plus, you’re less likely to ghost your goals when someone else is rooting for you.
11. Design “Menu Options” for the Year
Commitment can feel overwhelming, so why not give yourself a menu of options instead? Create a list of things you’d like to try, like visiting new travel destinations, reading specific books, or experimenting with fitness routines. Pick and choose what feels right as the year unfolds.
12. Prioritize Self-Compassion
Start the year by being kind to yourself. Accept that you’ll have good days and bad days, and that’s okay. Celebrate your strengths and acknowledge your challenges without judgment. Self-compassion isn’t just a warm, fuzzy idea; it’s the foundation for lasting change.
13. Set “Energy Goals” Instead of Productivity Goals
Instead of measuring your year by how much you accomplish, focus on how you feel. Track your energy levels and prioritize activities that recharge you. Whether it’s a mid-afternoon nap or a weekend hike, managing your energy makes everything else easier.
14. Experiment with Tech Tools
Technology can be your best friend. Experiment with ADHD-friendly apps for time management, reminders, or journaling. You might find that a simple tool like a digital timer or a habit-tracking app becomes your secret weapon.
Remember, the goal isn’t perfection—it’s progress. Pick a few of these ideas and give them a try. If one doesn’t work, move on to the next. The beauty of ADHD is that your brain thrives on exploration and adaptability, so embrace the journey and make this year uniquely yours.
References
- https://www.additudemag.com/new-years-resolutions-adhd-brains-game-plan/
- https://chadd.org/adhd-weekly/skip-the-resolutions-pick-a-new-years-theme/
- https://www.addept.org/living-with-adult-add-adhd/new-years-resolution-adult-adhd
- https://edgefoundation.org/retooling-the-new-years-resolution-for-adhd/
- https://www.fastbraiin.com/blogs/blog/adhd-new-years-resolutions-2