What will YOUR story be in 2019?
It happens every year…just about everyone making those ubiquitous New Year’s resolutions, which, more often than not, do not come to pass. What is the deal with these promises, and why are they so difficult to keep?
For many of us, the New Year means a clean slate, a fresh start. It is an opportunity to take stock of our lives, think of ways to change what isn’t working, and to build upon what already is. Nobody is perfect, and no matter how well things are going, there is ALWAYS room for improvement.
Most of us start the New Year with good intentions, but as the year progresses, we often lose focus with our resolutions. If you have ADHD, the chance of losing focus increases dramatically. The possibilities for doing better are endless, but change is often an overwhelming concept. Try eliminating the word “resolution” from your vocabulary. To a person with ADHD, “resolution” often implies failure before it begins. Why? A "resolution" is a the BIG ONE. If you have ADHD, you may always have difficulty following through with tasks...or may struggle to sustain interest on projects. Consider having "goals" which may not seem as daunting.
Having multiple “goals” can still seem like an impossible task. The key to success is to pare down your list and create reasonable, smaller goals. These strategies might feel counter-intuitive for an over-active ADHD brain that is easily bored by small, uninteresting tasks. However, attempting to concentrate on several large goals, and trying to accomplish everything at once, can be challenging when you are easily distracted. This is why many ADHDers often feel like making New Year’s resolutions is an exercise in futility.
Here are a few very simple strategies to help you stick it out and achieve those goals.
Write Down Your Goals
Put your goals down on paper, which helps to focus your energy on the end result. Consider keeping a journal to track your progress.
Set Realistic Goals
If your goal isn’t one that is attainable, you are sure to become frustrated. Choose realistic goals that you really want to accomplish and are motivated to achieve.
Prioritize
Choose the most important goal and work only on THAT goal until it is completed. Break down larger goals into smaller, more easily managed tasks.
Establish a Plan
Write down an outline of the steps you will take will help you to accomplish your goals.
Work With a Coach
Being held accountable to a coach provides that extra motivation, support, and focus. If you can’t work with a coach, find a friend or family member to help support your efforts.
Review Progress
Schedule specified times to review the progress you have made in pursuit of your goals. If you find that you are not progressing at the desired pace, step back and sort out what obstacles are preventing you from accomplishing the steps necessary to achieve your goals.
Reward Small Steps Toward Your Goals
Don’t try to accomplish your goals too quickly. Take as much time as you need. Each step you take toward your goal is a success. Do something nice for yourself as you achieve each step in order to keep yourself motivated.
Visualize Success or Failure
Visualize accomplishing each step as you move closer towards your goal. Think positively. Visualize your success in reaching your goal and all the good feelings that come along with it. If that doesn’t work, visualize the pain you will feel if you don’t accomplish your goal.
Don’t Be Too Hard On Yourself
Working on goals is a life-long process. Small steps backwards are not failures…merely bumps along the way. They are expected and are okay. Just refocus yourself on getting back on track.
So this year, focus on a FEW goals you’d like to achieve by the end of 2019 and the smaller steps you can take to achieve them. It can be an ADHD-related goal like being more organized, or something life-changing like finding a relationship.
Instead of focusing on a larger daunting, goal, set smaller achievable goals you can manage each and every day. Most importantly, enjoy the feeling of having accomplished a goal, no matter how small!