Start small (no really small)

Big, exciting goals are fun to think about, but they can also feel like staring up at a skyscraper when you're standing at the bottom. For ADHD brains, breaking things down into ridiculously small, bite-sized tasks is the magic sauce that keeps overwhelm at bay.  Think of it like this: You wouldn’t eat an entire cake in one bite, right? (Okay, maybe some of us would try. No judgment. But you get the idea. At least in my experience. 

Take my website, for example. Initially, my to-do list said, “Get website done.” Simple, right? Nope. Haha. Turns out, creating a website involves about a bajillion steps, like making graphics, creating individual pages, ensuring links work, picking colors that don’t clash (hi, decision paralysis), and then second-guessing it all. Instead of “done in a day,” this became a two-week marathon of micro-tasks. And that’s okay!

If you’re tackling a cluttered house, don’t write “declutter the whole house” on your to-do list (unless you want to scare yourself off immediately). Start with one room. Better yet, start with one drawer. Momentum is magical—it builds as you go.

And if your goal is to start working out? Begin with five minutes. That’s it. Five. Minutes. If it feels good, maybe you’ll keep going, but even if you stop there, it’s still progress.

The key here: smaller steps = smaller freakouts. ADHD brains tend to panic less when the task looks manageable, and before you know it, you’re actually making progress.

Use timers/alarms and deadlines (even for small tasks)

Alarms and timers are my ADHD besties. I’m basically out here treating them like magical little lifelines. Let me tell you—these tools are game-changers when your brain feels like a browser with 47 tabs open, half of them playing music.

Alarms help me remember everything, from clocking in at work to posting my blog content at a reasonable hour. Without alarms, my brain decides to remind me about important stuff at, like, 10 p.m. (Not helpful, brain.) I am starting to use timers for breaks because otherwise, I’ll hyperfocus myself into oblivion.

Then there’s the Pomodoro Technique. Ever heard of it? Collins (2020) describes it as working in short bursts with breaks in between—kind of like tricking your brain into staying on task without getting bored. You work for 25 minutes, take a 5-minute break, and repeat. It’s perfect for ADHD because it prevents burnout while also giving you a chance to reset when your attention starts to wander.

Pro tip: Set deadlines, even for tiny tasks. Deadlines add just enough urgency to keep your ADHD brain from procrastinating until next year. Plus, there’s something so satisfying about checking things off a list—even if it’s just “fold two pairs of socks.”

Be flexible (expect the unexpected

Let’s be real: Life with ADHD rarely goes according to plan. That’s just part of the deal, so it’s crucial to build flexibility into your goals. Instead of rigid, unbreakable plans that make you feel like a failure if things go sideways, try creating goals that leave room for you to adjust.

For example, if you miss a deadline, don’t spiral into self-criticism. Instead, take a step back, breathe, and reevaluate. Was your original deadline realistic? Do you need more time? Adjust the timeline and keep going. It’s not about being perfect—it’s about progress, not perfection.

And hey, if your to-do list gets longer instead of shorter, don’t sweat it. Celebrate what you did accomplish, even if it’s just one item. Flexibility means pivoting when life throws you curveballs, not throwing in the towel.

Celebrate the little wins

Listen, ADHD makes it easy to focus on what you didn’t do, but let’s flip the script here. Celebrate every little win, no matter how small. Did you send that email you’ve been procrastinating on? High five! Folded your laundry without getting distracted? Cue the applause!

Recognizing these small victories keeps your motivation alive and reminds you that progress, no matter how tiny, is still progress. You’re building momentum, one baby step at a time.

Accountability can be your best friend

Having someone to check in with—whether it’s a friend, family member, or even a therapist—can be a game-changer for ADHD people. Accountability partners help keep you on track, especially on those days when your motivation decides to take a nap.

For me, just knowing someone’s rooting for me makes a huge difference. I know they're my people for one. It’s not about pressure—it’s about support. Sometimes, sharing your goals with someone else makes them feel more real, and that extra layer of accountability might just be the little nudge you need to follow through.

Don't be afraid to adjust or pivot

Let me tell you something I’ve learned the hard way: Sometimes, the goals you set aren’t the goals you actually want. And that’s okay! ADHD brains love novelty, so it’s no surprise we might outgrow certain goals or realize halfway through that they don’t align with what we actually care about.

Pivoting isn’t failure—it’s wisdom. It’s recognizing that you’re allowed to change course if something isn’t working for you. In 2024, I had to pivot big-time when my original plans didn’t vibe with where I wanted to go. And you know what? That’s how I ended up here, writing this post and chasing new dreams.

give yourself grace (seriously, don't skip this step)

This is the most important one: be kind to yourself. Goals are meant to guide you, not punish you. When things don't go as planned, or you don't finish a goal, it's not a reflection of your abilities or your worth. If I'm being honest with you guys I struggle with this the most. But I've put in practice, over probably a couple years of work, to notice those thoughts, and redirect them to a more positive mindset. Thank you affirmations!

You've got ADHD, our brains just work differently and that comes with a unique set of challenges. 

It's okay to fall short, as long as you keep going.

Conclusion

Setting goals when you have ADHD doesn't have to feel impossible. By breaking things down, using alarms/timers, staying flexible, and celebrating the small wins, you can create realistic goals that work for you. And if something doesn't go as planned? That's just life. The important thing is to keep moving forward, adjusting, and-- above all-- be kind to yourself. 

What goals are you setting for yourself this year? How do you break them down to make them more manageable? Share in the comments or over on Instagram @shiftingthruchaos

I'd love to hear from you and how you are navigating goal-setting with ADHD?

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