If you’re a seasoned professional with ADHD or someone seeking to optimize your productivity while managing attention challenges, you’ve likely encountered the SMART goals framework. The framework is celebrated for its effectiveness in setting clear, actionable objectives that lead to tangible results. However, for those with ADHD, some adaptations may be necessary to make the most of this approach.
SMART stands for S-Specific, M-Measurable, A-Achievable, R-Relevant, and T-Time-bound. Setting ADHD-friendly goals means making them simple and specific, so they’re easier to follow. Let’s go through the steps of setting SMART goals for the ADHD brain.
Specific: Be Clear, Not Vague
Setting SMART goals means starting with a clear, specific target. For people with ADHD, narrowing down goals like this helps keep focus on one thing at a time.
For example, let’s look at a common goal: “I want to be healthier.” It’s a great goal, but it’s too broad—especially for those with ADHD, who can feel lost with big, open-ended tasks. Breaking it down into smaller, specific steps makes it easier to follow and stick with.
Let’s break this down into three smaller, more specific goals:
- I want to lose weight by eating fewer calories every day
- I want to increase my endurance by running more
- I want to improve my nutrition by eating more vegetables
See the difference? These goals give you a clear target to aim for, which can be particularly helpful for ADHD minds that thrive on clarity and structure.
ADHD Adaptation: Consider using visual aids or mind maps to represent your specific goals. This can help make the goals more tangible and easier to focus on.
Measurable: Track Your Progress
We may have more explicit goals, but if we start now, how do we know if we are making any progress? To monitor our progress, we need to add some numbers. Not only will they tell us how much we have achieved, but they will also tell us if we need to make any adjustments. Remember, you can’t improve what you can’t track.
ADHD Adaptation: For those with ADHD, tracking progress can be challenging. Consider using apps or wearable devices that automatically track your progress. This reduces the cognitive load of manual tracking and provides instant feedback, which can be motivating for ADHD individuals.
Achievable: Set Realistic Expectations
Each of the goals we have set so far is commendable, but let’s be honest, they are a bit ambitious, especially for those managing ADHD symptoms. If we try to do all of this at once, it’s more likely that we will end up feeling overwhelmed and frustrated.
Let’s set our sights closer to the ground and make these SMART goals more achievable:
These may seem like a slight downgrade from what we could have achieved but never forget: progress is progress, no matter how small – it all counts as a step forward.
ADHD Adaptation: Break down goals into even smaller, more manageable tasks. For example, “I will prepare vegetable snacks for the week every Sunday.” This approach caters to the ADHD brain’s need for immediate rewards and reduces the risk of becoming overwhelmed.
Relevant: Stay Focused
Let’s stop for a moment and check if our goals are still aligned with the primary objective. If they are not, now is the time to rethink them. In the beginning, we decided we wanted to “get healthier.” Perhaps overhauling our diet and pushing our endurance isn’t the most practical approach, especially for those with ADHD who might struggle with multiple simultaneous changes.
In fact, cutting calories drastically will probably sap energy, making it harder to stay committed to our running routine. Based on this, it’s better to focus on goals directly supporting our health so we’re making steady progress without overloading ourselves.
ADHD Adaptation: Regularly revisit your goals to ensure they remain relevant and engaging. ADHD individuals may lose interest quickly if goals don’t feel meaningful or exciting. Don’t be afraid to adjust your goals to maintain motivation.
Time-bound: Set a Deadline
When we talk about making a goal time-bound, we’re setting a deadline. This is a crucial part of the process because it prevents procrastination. I know how intimidating these time stops can be, but here, we are in control.
Just like before, manage your expectations by not putting too much pressure. We want to set realistic timelines that challenge us without being overwhelming. Let’s update our two goals.
ADHD Adaptation: While deadlines are important, they can be stressful for individuals with ADHD. Consider using a “time range” instead of a fixed deadline. For example, “I will achieve this goal between Week 4 and Week 6.” This provides flexibility while still maintaining a sense of urgency.
Final Thoughts
There you have it. Two clear, achievable goals—that’s the beauty of SMART goals, especially adapted for ADHD. This framework turns big dreams into manageable steps.
For those with ADHD, the SMART framework goals offer structure and clarity, but remember to stay flexible. Adjustments are normal and part of the process.
Whether you’re aiming to advance at work, improve fitness, or learn something new, SMART goals make things attainable. Start small, celebrate each win, and be kind to yourself along the way. With the right approach, your goals are well within reach.
