It’s the last week of January, and if you’re reading this with a twinge of guilt about those ambitious New Year’s resolutions you made 26 days ago, you’re not alone. For my clients with ADHD, this is often when I hear some version of: “I failed again. It’s not even February. I don’t know why I even bother trying.”
The Problem with “New Year, New You”
Our North American cultural obsession with January 1st as a magical reset button creates unrealistic expectations for everyone, but especially for those of us with ADHD. The typical resolution framework relies on sustained motivation, consistent routines, and delayed gratification—which happen to be the exact executive functions that ADHD affects most.
Let’s try a Different Approach
Instead of beating yourself up and throwing in the towel, consider this: this is the perfect time to do a neuro-inclusive goals refresh. Here’s how:
Think about systems, not outcomes. Rather than “I will exercise five times a week,” start with “I will keep my workout clothes, shoes and gym bag next to my bed.” When you reduce the friction between you and the goal you’re setting for yourself, your ADHD brain finds it easier to move forward, and you reduce the likelihood of being distracted.
Plot Twist! That resolution that got you so jazzed on January 1st but now feels like an anchor around your neck??? Let’s Elsa that goal, and let it go! Interest-based nervous systems need goals that spark genuine curiosity and engagement. If it’s not working, lean into the plot twist and give yourself permission to change direction.
Make it visible. Out of sight truly is out of mind for ADHD brains. Use visual reminders, body doubling, or accountability partners. Whatever system you choose, it needs to exist in your actual environment, not just your memory. It’s a good idea to diversify your reminders from your phone. It can be easy to lose track of a to-do list nestled among the games and social media feeds on the phone.
Make it interesting. The ADHD brain craves novelty. Instead of planning the same workout or routine all the time, rotate between options. Variety isn’t a sign of flakiness—it’s strategic self-knowledge.
Your Late-January Permission Slip
If you’re in leadership or building a career, you might feel extra pressure to have it all together, to be the person who crushes their goals. But sustainable success doesn’t come from forcing yourself into neurotypical molds. It comes from designing systems that work with your brain, not against it.
So here’s your permission: You can start fresh right now. Not because you failed, but because you’ve gathered data about what doesn’t work for you. That’s not failure—that’s iteration.
The best time to start building ADHD-friendly goals wasn’t January 1st. It’s today, with compassion, curiosity, and a willingness to do things differently.
What’s one small, friction-free system you could put in place this week? Not a resolution—just one tiny adjustment that works with your brain, not against it.
More great articles on avoiding January Burnout:
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