January isn't the only time to reflect and plan, but since goal-setting is on many minds right now, let's explore how to make it work for your unique brain.
For many women with ADHD, traditional goal-setting can feel like trying to build a house without a blueprint. Our time blindness makes it hard to envision future steps, perfectionism convinces us we need elaborate systems, and executive function challenges can make the whole process feel overwhelming before we even begin.
But here's the truth: You don't need complex planning systems or lengthy lists. Instead, consider the "3-1-Now" approach: Choose three areas of focus for the year, one specific goal within each area, and one action you can take now. This framework works with your ADHD brain rather than against it.
For example, rather than "get organized" (too vague) or "organize every closet by January 31st" (too overwhelming), you might choose "create easier mornings" as an area of focus. Your specific goal could be "set up a functional entryway system," and your immediate action might be "clear one small corner for keys and bags."
Time blindness often makes future planning feel abstract, so try this: Picture yourself at the end of a regular Tuesday, not an idealized future. What small change would make that day feel better? That's often a more reliable starting point than grand yearly plans.
Remember, your ADHD brain excels at noticing patterns and solving problems creatively. Use this to your advantage by asking, "What already works well for me?" Then build your goals around these natural strengths rather than fighting against them.
Most importantly, you can pause, adjust, or completely change direction any time – not just in January. Your goals should support your life, not become another source of stress.
What small change could make your regular Tuesday better? That might be the perfect place to start.
