What will
YOUR story
be in 2013?
It happens every year…just about everyone making those ubiquitous New Year’s Resolutions, which, more often than not, do not come to pass. What is the deal with these promises, and why are they so difficult to keep?
For many of us, the New Year means a clean slate, a
fresh start. It is an opportunity to take stock of our lives and think of ways
to change what isn’t working, and to build upon what already is. Nobody is
perfect, and no matter how well things are going, there is ALWAYS room for
improvement.
Most of us start the New Year with good intentions, but as
the year progresses, we often lose focus on our goals. If you
have ADHD, the chance of losing focus increases dramatically. The possibilities
for doing better are endless, but change is often an overwhelming concept. Try eliminating the word “resolution” from your vocabulary.
To a person with ADHD, a list of “resolutions” implies failure before it begins.
Why? If you have ADHD, you might have difficulty deciding which ones to
work on first, or might have trouble sustaining interest on multiple projects. Consider having “goals” instead.
Having multiple “goals” can still
seem like an impossible task. The key to success is to pare
down your list and create reasonable, smaller goals. These strategies might
feel counter-intuitive for an over-active ADHD brain that is easily bored by small,
uninteresting tasks. However, attempting to concentrate on several large goals,
and trying to accomplish everything at once, is hard to sustain when you are easily
distracted. This is why many ADHDers often feel like making New Year’s Resolutions
is an exercise in futility.
Here are a few very simple strategies to help you stick it
out and achieve those goals.
· Write Down Your Goals
Put your
goals down on paper, which helps to focus your energy on the end result. Consider
keeping a journal to track your progress.
· Set
Realistic Goals
If your goal isn’t one that is attainable, you are
sure to become frustrated. Pick goals that you really want to accomplish, and
are motivated to achieve.
· Prioritize
Choose the most important goal and
work only on THAT goal until you feel that you can manage more. Break down
larger goals into smaller, more easily managed tasks.
· Establish
a Plan
Write down an outline of the steps you will take
will help you to accomplish your goals.
· Work With
a Coach
Being held accountable to a coach provides that
extra motivation, support, and focus. If you can’t work with a coach, find a
friend or family member to help support your efforts.
· Review
Progress
Schedule specified times to review the progress you
have made in pursuit of your goals. If you find that you are not progressing at
the desired pace, step back and sort out what obstacles are preventing you from
accomplishing the steps necessary to achieve your goals.
· Reward
Small Steps Toward Your Goals
Don’t try to accomplish your goals too quickly.
Take as much time as you need. Each step you take toward your goal is a
success. Do something nice for yourself as you achieve each step in order to
keep yourself motivated.
· Visualize
Success or Failure
Visualize
accomplishing each step as you move closer towards your goal. Think positively.
Visualize your success in reaching your goal and all the good feelings that
come along with it. If that doesn’t work, visualize the pain you will feel if
you don’t accomplish your goal.
· Don’t Be
Too Hard On Yourself
Working
on goals is a life-long process. Small steps backwards are not failures…merely
bumps along the way. They are expected and are okay. Just refocus yourself on
getting back on track.
So this year, focus on a FEW goals you’d like to
achieve by the end of 2013, and the smaller steps you can take to achieve them.
It can be an ADHD-related goal like being more organized, or something
life-changing like finding a relationship. Instead of focusing on the larger,
possibly daunting, goal, set smaller, achievable goals you can manage each and
every day. Most importantly, enjoy the feeling of having accomplished a goal,
no matter how small!
