The start of a new year often feels like a blank slate, full of possibilities and the promise of positive change. Many of us set resolutions to improve our health, relationships, or careers, hoping this year will be the one where we achieve our goals. But for those with ADHD, the practice of making and sticking to resolutions can feel like a frustrating cycle of enthusiasm followed by disappointment.

ADHD affects the brain’s executive functioning, which includes skills like planning, organisation, and self-discipline. These challenges can make traditional resolutions—like “find a new job” or “get promoted”—feel overwhelming. However, by adopting strategies that work with your ADHD rather than against it, you can set meaningful career goals and actually make progress.

In this blog, we’ll explore why resolutions can be uniquely difficult for people with ADHD, how to set realistic career goals, and strategies for staying on track in the new year.

Why Resolutions Are Hard for People with ADHD

Resolutions are notoriously tricky for most people, but ADHD adds extra layers of complexity. Many resolutions fail because they are too vague, too ambitious, or require sustained motivation that wanes over time. For someone with ADHD, these challenges can feel amplified.

One major issue is overwhelm. When you set a big goal, such as finding a new job, it’s easy to feel paralysed by the sheer number of steps involved. Without a clear plan, the goal remains a daunting idea rather than an actionable project.

Another difficulty is maintaining focus. ADHD brains often struggle to stick with long-term goals, especially when the initial excitement fades. This can lead to frustration and self-doubt, creating a cycle of abandoned resolutions.

Finally, there’s the issue of all-or-nothing thinking. Many people with ADHD feel like they’ve failed if they don’t achieve perfection. Missing one step or falling behind can make it tempting to abandon the goal altogether.

Reframing Resolutions: A New Approach

Instead of traditional resolutions, consider setting intentions or flexible goals that allow room for adjustment. The key is to break away from the all-or-nothing mindset and focus on small, manageable steps that lead to meaningful progress.

For example, instead of deciding, “I will get promoted this year,” focus on the steps that might lead to that outcome. You could aim to improve one skill, take on a new project, or have a career development conversation with your manager.

Similarly, if your goal is to find a new job, focus on smaller tasks like updating your CV, networking with professionals in your field, or applying for one or two roles each week. These smaller actions are easier to manage and can build momentum over time.

Setting Career Goals That Work

When setting career goals for the new year, it’s important to tailor them to your ADHD brain. Here’s how to approach it:

Start by focusing on goals that genuinely excite you. ADHD brains are driven by interest and passion, so choose objectives that align with your strengths and values. If you’re excited about your goal, you’re more likely to stay motivated.

Next, make your goals specific and actionable. Instead of saying, “I want to get better at networking,” decide on concrete action, like attending one networking event or reaching out to three new contacts on LinkedIn.

Break larger goals into smaller, bite-sized tasks. This reduces overwhelm and makes it easier to take the first step. For instance, if you’re aiming to improve your public speaking skills, start by watching a TED Talk, then practise a short presentation for a friend before signing up for a workshop.

It’s also helpful to create external accountability. Share your goals with a friend, mentor, or coach who can check in with you and provide encouragement. Knowing that someone else is rooting for you can make a big difference.

Examples of Career Goals For ADHD’ers

Improve Task Completion: Use the “2-Minute Rule” – if a task will take less than two minutes, do it immediately to avoid procrastination.

Reduce Distractions: Set up a designated, distraction-free workspace for focused work, and use tools like “Do Not Disturb” mode during key tasks.

Streamline Email Management: Set specific times to check and respond to emails (e.g., once in the morning, once in the afternoon) to prevent constant interruptions.

Set Daily Priorities: Each morning, list the top three tasks to complete by the end of the day, ensuring focus on the most important items first.

Implement Time Blocks for Projects: Break larger projects into 1-2 hour blocks, with a 10-minute break in between to avoid overwhelm and improve focus.

Track Progress Weekly: Every Friday afternoon, review your week’s progress and adjust next week’s goals to stay on track. Put half an hour in your diary every Friday to do this.

Reduce Multitasking: Focus on completing one task at a time, using a timer to stay on track and avoid shifting between tasks.

Improve Meeting Focus: Before attending meetings, set a clear goal (e.g., take 5 key action items or ask 3 questions) to help stay engaged and purposeful.

Increase Consistency with Reminders: Set hourly reminders on your phone or computer to check in with your progress on tasks and stay on track throughout the day.

Set Clear End-of-Day Routines: Dedicate the last 10 minutes of the workday to reviewing your to-do list for tomorrow and clearing your workspace, creating a clean start for the next day.

Staying on Track When Motivation Wanes

Even with the best intentions, motivation can fluctuate. This is especially true for people with ADHD, who may find it hard to sustain focus on a goal over time.

One way to stay on track is to reconnect with your “why.” Remind yourself why the goal matters to you and how achieving it will improve your life or career. For example, if your goal is to develop a new skill, think about how it could open doors to exciting opportunities or make your current job more fulfilling.

Another strategy is to change your environment. Sometimes, a simple shift in your workspace or routine can reignite your motivation. For example, if you’re struggling to focus on job applications, try working from a café or setting up a dedicated job-search corner in your home.

It’s also important to celebrate small wins along the way. ADHD brains respond well to positive reinforcement, so reward yourself for completing even the smallest steps. Whether it’s applying for one job or updating your LinkedIn profile, acknowledge your progress and treat yourself to something enjoyable.

Finally, practise self-compassion. Goals don’t always go as planned, and that’s okay. If you hit a roadblock or fall behind, give yourself permission to adjust your approach. Flexibility is key to staying motivated and avoiding burnout.

Navigating Career Goals in a Job Search

If your goal this year is to find a new job, there are additional strategies that can help you succeed. Start by identifying roles that align with your strengths. Many people with ADHD excel in creative, fast-paced, or problem-solving environments, so look for positions that play to these abilities.

When preparing for interviews, practise with a friend or coach to build confidence. Interviews can feel overwhelming, but practising common questions in advance can help you feel more prepared and less anxious.

It’s also worth exploring job platforms that prioritise inclusivity. Some websites connect neurodivergent individuals with employers who value diversity, making it easier to find workplaces that appreciate your unique strengths.

Remember that rejection is a normal part of the job search process. While it can feel discouraging, each rejection is an opportunity to learn and refine your approach. Focus on what you can improve for the next application or interview.

Closing Thoughts

For people with ADHD, setting and sticking to resolutions can be a challenge, but it’s far from impossible. By reframing your approach to goal-setting, you can create career objectives that work for you, not against you.

This year, instead of striving for perfection or rigid resolutions, focus on progress and passion. Break big goals into small steps, celebrate your wins, and give yourself the grace to adapt when needed.

Whether you’re aiming to land a new job, advance in your current role, or explore a new field, remember that every small step counts. Embrace the journey, and know that meaningful progress is achievable, one step at a time.

 

Read More Here 👇🏼

From Homelessness to the United Nations: A Neuro-Inclusion Advocate’s Journey

Kit Harington’s ADHD Diagnosis and its Impact on Neurodiversity in the Workplace

ADHD in Women: Unveiling the Unique Symptoms, Delayed Diagnosis, and Gender Disparities

ADHD at Work: How I Learned to Make It Work for Me

 

About Enna Global

At Enna, we specialise in helping inclusive employers unlock the potential of neurodivergent talent through tailored recruitment services, expert neurodiversity training, and innovative workplace solutions. Founded in London by CEO Emily Banks in 2019, our mission is to create truly inclusive workplaces where neurodivergent employees can thrive, bringing unparalleled creativity, focus, and innovation to organisations. Whether you’re looking to recruit exceptional neurodivergent candidates, enhance your team’s understanding with neurodivergence workshops, or advertise job opportunities that attract diverse talent, we’re here to support you. Explore our resources, success stories, and services to take your first step toward transforming your workplace and embracing the power of neurodivergence. We’re so happy you’re here! 😉