88% of Resolutions Fail: Here's the ADHD-Friendly Approach to Break the Cycle

ADHD-friendly strategies to set meaningful goals and live intentionally in the new year.

By embracing approaches that respect our unique brain wiring, we can navigate the new year with a sense of agency and purpose.

As a entrepreneur with ADHD, I've always found the beginning of a new year to be both exciting and a bit daunting. Like many of us, I used to jump on the bandwagon of New Year's resolutions, armed with a planner and a shiny new  sense of determination. Yet, year after year, I saw those resolutions fizzle before the ink on the calendar was fully dry. It wasn't that I lacked ambition or the will to change; it was simply that the traditional methods of setting goals didn't align with the workings of my ADHD brain.

Well, it turns out I am not the only one who had this experience. 88% of people fizzle out on their New Year's resolutions within two short weeks, so I had an epiphany. Perhaps it wasn't the resolutions themselves, but the rigidity that came with them. As someone with ADHD, I'd often find myself enticed by the novelty of new projects, only to lose steam once the initial excitement wore off.  If all that is left after the novelty is gone is rigidity and rules, I’m done.  This led me on a quest to discover ADHD-friendly alternatives to the age-old ritual of New Year's resolutions.

Enter the concept of "theming" your year. Unlike specific resolutions that often feel like commandments, a yearly theme provides a broad but meaningful direction. It allows for flexibility, which is a crucial element for those of us who thrive on variety and spontaneity. For instance, I remember deciding on "strength" as my theme one year. It wasn't just about physical strength, though joining a gym and taking longer hikes with my dogs were part of it. It was also about mental and emotional strength. I worked on dealing with past traumas, adopting practices that help me manage rejection sensitivity better, and building stronger interpersonal relationships by setting boundaries.

What I appreciate most about theming is its adaptability. When I suggest this approach to a client, I recommend choosing three areas of their life to apply the theme. This keeps the focus broad but still structured enough to make a meaningful impact. For example, focusing on health, money, and relationships allowed me to see how my theme of "strength" could permeate various aspects of my life. I also encourage adjusting these areas every quarter if necessary to keep things fresh and exciting, a crucial factor for those of us who need constant stimulation.

But theming isn’t the only strategy. Another method that has gained traction is the concept of "nudging." Nudging involves gentle reminders to encourage desired behaviors without the pressure of strict goals. For someone who gets lost in hyperfocus, like one of my clients, simple nudges like reminders to drink water or take a walk can make a world of difference. These nudges serve as gentle interruptions, bringing us back to the physical world and reducing the risk of burnout (and dehydration) that hyperfocus can bring.

One of my clients also struggles with maintaining this balance. She loves the productivity that came from hyperfocus but often found herself physically drained from neglecting basic needs. By setting up reminders on her phone to prompt her to drink water or move her body, she managed to maintain her productivity without sacrificing her health. It wasn’t about rigid schedules or arbitrary benchmarks; it was about creating a supportive environment that worked with her ADHD, not against it.

Reflecting on the past year, I realized that living intentionally doesn’t have to mean adhering to traditional methods of goal setting that have never worked for me. Instead, it's about finding strategies that resonate with my ADHD traits and align with my personal values. Whether it’s choosing a yearly theme or setting up nudges, what matters most is that we are steering our lives in a direction that feels meaningful and manageable.For me, theming my year and incorporating nudges has been really helpful. It’s a reminder that progress doesn’t have to be linear or conform to conventional standards. By listening to our ADHD brains and adapting our strategies accordingly, we can create a more sustainable and fulfilling path forward. 

Here we are in early 2025.  It is essential to remember that the passage of time is inevitable. This year will pass whether we live it intentionally or not. By embracing approaches that respect our unique brain wiring, we can navigate the new year with a sense of agency and purpose. Whether it’s through theming, nudging, or any other ADHD-friendly strategy, the goal is to live a life that feels authentic and aligned.

So, here's to a year filled with resilience, growth, and the flexibility to adapt as we go. Let’s continue to support each other in our journeys and make 2025 a year of intentional living and meaningful achievements. Happy New Year, and may your days be filled with the joyful pursuit of what truly matters to you.

If you'd like to hear the full episode on the ADHD-ish Podcast, you can do that here.