The end of the year is a time to pause, look back, and gear up for what’s ahead. For those of us with ADHD, this season of transition can feel overwhelming, especially with the pressure of New Year’s resolutions and goal-setting. But instead of diving headfirst into unrealistic expectations, let’s take a more ADHD-friendly approach: Reflect, Reset, and Recharge.
Here’s how you can close out this year with clarity and step into the new year with confidence.
ADHD Reflect: A Year in Review
Reflection isn’t just about reliving the past—it’s about learning from it. For people with ADHD, this process can help remind us of what worked, what didn’t, and what we want to carry forward.
Questions to Guide Your Reflection:
- What are my proudest accomplishments this year?
- What challenges taught me the biggest lessons?
- What brought me joy, and how can I invite more of it into the new year?
How to Reflect ADHD-Friendly:
- Use visuals: Create a mind map or vision board summarizing your year.
- Journal in short bursts: Set a timer for 10 minutes and jot down key memories.
- Share with others: Reflect out loud with a trusted friend or family member to process your thoughts.
ADHD Reset: Clear the Slate
Before diving into new goals, it’s essential to reset your mental and physical space. ADHD brains thrive in environments that feel fresh and organized, so take time to declutter, simplify, and prioritize.
Tips to Reset:
- Declutter in Zones: Break tasks into small, manageable chunks—like one drawer or one shelf at a time.
- Digital Cleanup: Unsubscribe from emails, organize your calendar, and delete apps you no longer use.
- Brain Dump: Write down everything swirling in your head—tasks, ideas, worries—and sort them into categories later.
Resetting isn’t about perfection; it’s about clearing enough space—mentally and physically—to feel ready for the year ahead.
Recharge: Refill Your Cup
The holidays can be draining, especially if you’ve spent most of December running on adrenaline. Before setting goals for the new year, take time to recharge your energy and motivation.
Ways to Recharge:
- Rest: Allow yourself downtime without guilt. Watch a movie, nap, or simply relax.
- Engage in Joyful Activities: Whether it’s painting, hiking, or gaming, lean into hobbies that spark happiness.
- Reconnect with Your “Why”: Spend time thinking about what motivates you and what you want to feel in the year ahead.
Recharging doesn’t mean doing nothing—it means doing what fills you up.
Setting ADHD-Friendly Goals
Once you’ve reflected, reset, and recharged, you’re ready to think about the year ahead. Traditional goal-setting methods often fall short for those of us with ADHD. That’s why it’s important to work with your brain instead of against it.
To help you get started, we’ve created a FREE ADHD-Friendly Goal-Setting Guide. This guide is packed with practical tips and tools designed specifically for ADHD brains, helping you set goals that are realistic, actionable, and motivating.
📥 Download the FREE ADHD-Friendly Goal-Setting Guide and take the first step toward a successful, intentional year!
Remember: You Don’t Have to Do It All
The key to thriving with ADHD is to embrace flexibility and celebrate progress, no matter how small. By taking time to reflect, reset, and recharge, you’re laying the foundation for a year that aligns with your strengths and values.
How are you preparing for the new year? Share your thoughts in the comments or join the conversation online. Let’s start the next chapter together—one small step at a time. 🎉✨
If you are looking for personalized help to jumpstart your goals. Book a complimentary call with the RMC team.
