ADHD-Friendly New Year’s Resolutions: How to Set Intentions You Can Actually Stick To

New Year’s resolutions can feel exciting… until reality hits. ADHD brains are great at dreaming big, but staying consistent with those goals? That’s often where the frustration, shame, and overwhelm sneak in.

But here’s the truth: you can set goals that work with your ADHD brain, not against it.

With a few ADHD-friendly shifts, you can create sustainable habits that feel doable, supportive, and aligned with the life you want.

Below, we walk through simple strategies to help you build momentum, stay motivated, and craft intentions that actually stick this year.

Why Traditional Resolutions Don’t Work for ADHD Brains

Most resolutions rely on:

• consistent routines

• long-term planning

• delayed gratification

• willpower

Those are all areas where ADHD brains struggle. It's not because we’re lazy or unmotivated, but because of how our executive function system operates.

Research shows ADHD brains respond better to:

• immediate wins

• emotionally meaningful goals

• flexible structure

• accountability

• dopamine-boosting momentum

So let’s build your goals around that.

1. Set Intentions Instead of Resolutions

Traditional resolutions feel rigid and all-or-nothing.

Intentions focus on direction, not perfection. They create space for micro-changes; tiny actions that build into habits.

Example intention:

“I want to create smoother mornings.”

Micro-steps might include:

• doing a nightly brain dump

• choosing three “must-do” tasks each day

• waking up 10 minutes earlier next week, then 15 minutes the week after

This approach honors how ADHD brains work best: small steps, repeated often.

2. Keep It Super Simple (KISS)

ADHD goals fall apart when they’re vague or huge.

Instead of “eat better” or “get organized,” try:

• make the bed each morning

• wash dishes before bed

• fill your water bottle once before leaving the house

Simple = sustainable.

These tiny wins shift you out of the “failure loop” and into victory laps: small, repeatable successes that build momentum.

3. Dream for Real Life, Not Perfection

ADHD brains LOVE big, dramatic goals… until the dopamine wears off.

The result?

• shame

• avoidance

• negative self-talk

Instead, set goals grounded in your real life, energy, and circumstances.

Ask yourself:

• What feels doable consistently on my worst days?

• What is “good enough” progress?

• What will reduce stress the quickest?

Realistic goals reduce overwhelm and increase long-term follow-through.

4. Know Your “Why”

Meaning matters, especially with ADHD.

When a goal connects to something emotionally significant, you’re more likely to follow through.

Try writing your why at the top of a notebook or in your phone:

• “I’m doing this so mornings feel calmer.”

• “I want more energy for my family.”

• “I want less chaos in my day.”

Revisit it daily for a small dopamine boost and a quick motivation reset.

5. Embrace Your ADHD

ADHD isn’t a character flaw. It’s a different operating system.

When you understand your symptoms — inconsistent focus, time blindness, emotional intensity — you can work with them.

Acceptance helps you:

• adjust expectations

• reduce shame

• use your strengths

• create structure that supports your brain

ADHD looks different for everyone, so experiment until you find what works for you.

6. Track the Steps You Do Take (Not Just What You Miss)

ADHD brains often forget accomplishments and zoom straight to failures.

Combat that with:

• a “done list”

• daily wins in your notes app

• a jar where you drop sticky notes of small victories

• a weekly check-in with yourself or a coach

Celebrating progress boosts dopamine and keeps you moving forward.

7. Build in Support + Accountability

You don’t need to do this alone, and ADHD brains often thrive with support.

Try:

• accountability check-ins with someone who gets ADHD

• body-doubling sessions (Agave has these daily)

• a weekly goal-setting chat with an Agave ADHD coach

• coworking with a friend or partner

• shared trackers or reminder systems

Support reduces friction and helps your brain switch from “I should…” to “Okay, let’s do this.”

A More ADHD-Friendly New Year

Your ADHD brain isn’t the problem — the problem is trying to use strategies that weren’t built for your brain.

This year, give yourself the grace to be human, the structure that works for your brain, the small steps that build habits, the support that makes everything feel more doable, and the wins that create real momentum over time.

You don’t need massive change to create a meaningful year. You just need the right tools and a compassionate plan.

And if you want help crafting ADHD-friendly routines or sticking to your intentions, Agave coaches are here to support you every step of the way.