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Setting Goals that Stick: An Executive Function/ADHD Coach’s Guide, by Becca Kiernan

Setting goals can be exciting, but sticking to them often feels like an uphill battle—especially for those navigating executive function challenges or ADHD. With the right strategies, though, you can stay focused, motivated, and on track all year long. Whether it’s breaking big dreams into actionable steps, visualizing your progress, or linking achievements to rewards, these expert tips on ADHD goal setting will help you turn your ambitions into reality. Embrace imperfection, celebrate your wins, and make 2025 the year you achieve your goals!

Learn how to set goals that stick & discover actionable strategies to stay motivated with this guide tailored for ADHD challenges.

Switching the calendar over to January 2025 might have sparked feelings of ambition, a desire for change, and the motivation to aim high. However, by February, those same feelings can turn into frustration, overwhelm, and a sense of failure if the right strategies and supports aren’t in place. Stick with these strategies for ADHD goal setting to stay focused and moving forward this year! 

Break it Down

Big goals and dreams are exciting, but can quickly feel overwhelming. Breaking them into smaller, actionable steps that you can track will set you up for success. Brainstorm and visualize: “What is the first step I can take towards meeting my goal?” “After I take that first step, what is next?” If you need support in breaking your goals down, try plugging your goals into AI to help you outline the steps.

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Make Progress Visual

Making your progress visual is my top tip for staying motivated. Using tools like vision boards, calendars, and technology reminders can keep your dreams and goals in the forefront of your mind. Track your progress on each actionable step you outlined above and check them off as you go. By checking off each step as you accomplish it, your brain will receive a much needed dopamine boost. This will keep you energized and focused on achieving your goals.

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Set Up Rewards

Our brains are hardwired to seek out positive outcomes and rewards. Linking rewards to your progress helps sustain motivation. After completing a step or series of steps, treat yourself to something enjoyable. This could be as simple as taking a break to watch your favorite show, savoring a special snack, or treating yourself to a small gift. Often, we lose motivation due to not seeing progress or receiving positive reinforcement on the actionable steps we take.  Linking your progress to tangible rewards when ADHD goal setting helps reinforce positive behavior and keeps your brain excited about what’s next. 

Embrace Imperfection

Mistakes and setbacks are all part of being human. When you set goals, accept that there will be challenges along the way. These do not make you a failure, they make you human. Pushing past these difficulties will just make you stronger. Focus on progress over perfection!

Learn how to set goals that stick & discover actionable strategies to stay motivated with this guide tailored for ADHD challenges.

2025 will be your best year yet! Break your big dreams down into smaller, more actionable steps, make your progress visual, set up rewards, and embrace imperfection in the process. If you need more support and accountability, I’m here to support you. Together, we can make your dreams come true!

ADHD Goal Setting

Becca Kiernan is an Executive Function Coach with a Master’s degree from West Virginia University in Elementary Education, specializing in Special Education. She is a VA-licensed teacher for Elementary (K-6) and Special Education (K-12) with a decade of experience. Becca has taught reading and study/organizational skills in special education settings within public schools, and three years as an Executive Function Coach. Becca started her executive function coaching business in 2022 and uses a neurodivergent-affirming, strengths-based approach to coaching.

Her passion for working with the neurodivergent community was sparked by growing up with two cousins with Down Syndrome. Their influence showed her the transformative power of compassionate teaching.  Her dedication to making a difference is reflected in her coaching practice, rooted in neuroscience and tailored to her students’ unique needs.

In her free time, Becca enjoys biking, hiking local trails, and listening to live music with her family, which includes her two children in second grade and preschool. In 2023, her husband survived a ruptured brain aneurysm. His recovery deepened her understanding of the brain and enriched her coaching perspective. Becca’s journey continues to inspire her work, helping others achieve their goals and thrive.

Find Becca on Instagram, Facebook, or her website

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