Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting

What I recommend to my ADHD clients is, if you want to use exercise as medicine to improve your ADHD symptoms, you should work your way up to some form of aerobic activity that lasts between thirty and sixty minutes, and that puts your HRave between Zone 3 and Zone 4 (75 percent to 85 percent of HRmax).

I believe that to formulate a meaningful vision of your Future Self, you need to understand your “why.”

Once you have your boat fitted with sail, rudder, fittings and rigging, keep in mind it is not like all the other, non-ADHD boats on the water. Your boat will likely take more work to keep going.

Meditation

Explicitly connecting tasks to higher-level goals can help motivate action. It creates a link to something we are, hopefully, passionate about. And passion is one of the things that can engage our interest-driven ADHD brains.

Intermediate goals help us align our actions with our biggest goals. By focusing on tasks related to intermediate goals, which have been clearly connected to our superordinate goals, we can be confident we are moving in the right direction.

Progress requires work, regardless of whether you have ADHD. Remind yourself that if you are experiencing frustration, it is likely you need to stop and figure out a different way to apply your effort.

Keep score. Make your planning habit a competition with yourself.

To get the benefits of this type of simple planning, you must do it consistently. As in, Every. Single. Day.

Step 2: Identify Where Your Time is Spoken For