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ADHD & Neurodivergence

ADHD-Friendly Goal Setting

Set a goal that fits an ADHD brain — small enough to start, interesting enough to finish, forgiving enough to restart.

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1

What goal do you want to set? Say it in plain language.*

2

Why does this goal actually matter to you (not why it "should")?*

3

Is this goal interesting enough to hold your attention for a week, or does it need to be smaller or gamified?*

4

What is the smallest version that still feels like a real win?*

5

What is your "restart rule" — the rule that lets you restart without shame after a missed day?*

6

What external structure (timer, body double, visible tracker, accountability text) will carry this when motivation dips?*

7

How will you celebrate completing it — in a way that actually feels rewarding to your brain?*

Educational Guide

Standard goal-setting (long-term, abstract, rigid) is hostile to the ADHD brain, which runs on interest, novelty, and urgency. This worksheet adapts goal-setting for neurodivergence. It gamifies the process, builds in a 'shame-free restart rule,' and ensures the goal provides enough immediate dopamine to sustain action.

Built for the Client Experience

  • Sent via magic-link directly to client's email or SMS
  • Requires no client app installation or portal login
  • Responses stream instantly back to your coach dashboard