For adults with ADHD, setting goals is often the easy part. With a knack for creativity and out-of-the box thinking, they often have ideas aplenty. And in the beginning, especially, the excitement borne of novelty makes the sudden decision to learn to play the accordion or finally get into an exercise routine feel easy enough.
The next day, though, when it’s time to follow through…that’s when things get sticky.
The problem isn’t a lack of effort or desire, though; it’s the absence of a system designed to bridge the gaps created by ADHD’s challenges, such as staying focused, following through, and organizing priorities.
That’s where the SMART goal framework comes in. Unlike vague aspirations that quickly lose steam, SMART goals focus on clarity and structure. By ensuring that your goals are Specific, Measurable, Achievable, Relevant, and Time-bound, this method transforms overwhelming ambitions into actionable plans. It’s a process that helps you focus your energy on what matters most, making progress feel even more possible.
In this post, we’ll show you how to use the SMART framework to turn scattered thoughts into focused actions. With this approach, goal-setting becomes less about struggling to stay afloat and more about confidently moving forward.
What are SMART goals?
SMART goals are a powerful tool to transform your ambitions into achievable outcomes. The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Each element plays a vital role in creating a structured, ADHD-friendly plan that turns overwhelming dreams into clear, actionable steps. Here’s a detailed breakdown of each component:
🎯Specific
A common pitfall for people with adult ADHD is setting goals that are too broad or undefined, which makes it hard to know where to start. “I want to be healthier” is an example of a vague wish — it’s well-intentioned but lacks clarity.
Pro tip: Break goals down into a concrete, actionable target. For instance, “I will exercise for 30 minutes three times a week” gives you a clear plan to follow. This specificity reduces decision fatigue and helps you focus on a single, manageable action.
📏 Measurable
Without a way to track your progress, it’s easy to lose momentum or feel like you’re getting nowhere. ADHD brains thrive on visible milestones and tangible results that provide a sense of achievement.
Pro tip: Add clear metrics to your goal. Instead of saying, “I want to read more,” try “I’ll record how many pages I read each day, aiming to increase by at least five pages by the end of the week.” This allows you to track progress, celebrate wins, and stay motivated!
🏆 Achievable
While aiming high can be exciting, overly ambitious goals often lead to burnout or discouragement, especially when adult ADHD is part of the equation. It’s important to set goals that stretch you just enough without overwhelming you.
Pro tip: Consider your current resources and limitations. If you’re new to exercise, don’t commit to running a marathon next month. Instead, start with a goal like “I’ll walk for 15 minutes every morning.” This builds confidence and creates a foundation for future growth.
👌 Relevant
Goals are most effective when they resonate with your personal priorities and what genuinely matters to you. For someone with ADHD, pursuing goals that don’t feel meaningful can lead to boredom and procrastination.
Pro tip: Reflect on why the goal matters. For example, if you want to save money, think about how it ties to your values: “I’ll save $50 each week to afford a weekend trip that helps me recharge.” When goals align with your core motivations, staying committed becomes much easier!
⏳ Time-bound
For ADHD brains, deadlines can be both a blessing and a curse. Without a timeline, it’s easy to procrastinate. However, too much pressure can trigger anxiety or avoidance. The key is to create a balanced sense of urgency.
Pro tip: Add a realistic deadline to your goal. Instead of saying, “I’ll clean the house,” try “I’ll clean the living room by 5 p.m. today.” Breaking larger deadlines into smaller, manageable checkpoints can also help you stay on track without feeling overwhelmed.
Why SMART goals can be great for ADHD brains
Managing goals can be uniquely challenging for adults with ADHD due to difficulties with executive function, time management, and task initiation. SMART goals provide a framework that directly addresses these hurdles. Here’s why they work so well:
- 🏗️ Structure simplifies complex planning: SMART goals turn big, overwhelming ideas into clear, actionable steps, making it easier to plan, prioritize, and organize without the stress caused by executive dysfunction.
- 🥅 Clear goals eliminate overthinking: Measurable outcomes reduce ambiguity, providing a straightforward path to success. With defined metrics, you can focus on progress rather than being bogged down by indecision.
- ⏱️ Deadlines counteract time blindness: Time-bound goals introduce realistic timelines that help you stay on track, prevent procrastination, and maintain focus without adding unnecessary pressure.
- 🪜 Concrete steps ease task initiation: Specific goals offer clear starting points, making it simpler to transition from intention to action — an essential aid for overcoming ADHD-related difficulties with starting tasks.
- 🤏 Smaller milestones make big goals achievable: Breaking down larger objectives into manageable steps reduces overwhelm and fosters a sense of accomplishment, helping you maintain momentum toward your ultimate goal.
Making SMART goals work better with ADHD
While SMART goals provide structure, tailoring them to ADHD-specific needs can enhance their effectiveness. Here are strategies to optimize SMART goals for greater success:
- Embrace flexibility within your plan. Allow for adjustments and revisions as you work through your goals, keeping the process adaptable to your needs while maintaining focus on the end result.
- Plan for extra time to handle the unexpected. Incorporate buffer periods into deadlines to account for delays or shifts in attention, reducing pressure and improving your chances of completion.
- Motivate yourself with built-in rewards. Celebrate progress by rewarding yourself for achieving milestones, reinforcing positive habits and maintaining enthusiasm.
- Leverage support through accountability partners. Work with a trusted friend, ADHD coach, or group to stay focused and motivated. Regular check-ins or body doubling sessions can help sustain your efforts.
- Use visual tools to track progress. You can use charts, calendars, or lists to create a clear visual representation of your progress, helping you stay organized and motivated.
- Incorporate sensory cues to engage your brain. Enhance your goal-tracking system with sensory elements like colorful markers, stickers, or tactile tools to make the process more engaging and enjoyable.
The challenges of using SMART Goals when you have ADHD
While SMART goals offer a clear framework for achieving objectives, they may not be the best framework for all individuals with ADHD. Here are a few potential drawbacks for this framework, and how they might manifest:
- The rigid structure can feel restrictive. A SMART goal thrives on specificity and structure, but for ADHD brains that crave flexibility and novelty, this rigidity can feel stifling. The linear, step-by-step approach can make the process feel more like a chore than a motivator, dampening enthusiasm and creativity.
- Overthinking the setup instead of taking action. ADHD’s tendency to hyperfocus can backfire when crafting SMART goals. Instead of moving forward, you might get stuck tweaking the “perfect” wording or debating whether your goal is specific or measurable enough. This perfectionism in planning can delay the actual steps needed to achieve your goals.
- Time constraints can clash with time blindness. One of the most common ADHD challenges is time blindness — losing track of how long things take or struggling to estimate durations accurately. SMART goals rely on time-bound deadlines which can feel overwhelming or unrealistic, leading to missed targets or unnecessary stress.
- Inconsistent energy levels disrupt progress. ADHD energy levels can fluctuate wildly. One day, you’re brimming with motivation; the next, even small tasks feel insurmountable. SMART goals often assume a consistent pace and effort, which doesn’t align with these ups and downs, making the goals feel unattainable at times.
- Perfectionism and all-or-nothing thinking can take over. A SMART goal emphasizes precision and measurable outcomes, which can exacerbate perfectionism. For someone with ADHD, this might spiral into an all-or-nothing mindset. If the goal isn’t met exactly as planned, it’s seen as a failure. This rigidity can undermine the progress that’s actually been made.
Your ADHD-friendly SMART goal template
Creating your first SMART goal can be tricky when ADHD is in the mix, but don’t worry — we’ve got you covered! Here’s a simple, flexible template and tailored SMART goal examples to help you set goals ADHD style.
📝 Step 1: Use the formula
Here’s a straightforward formula with examples of how to revise a general goal to SMART format:
- Specific: What exactly do you want to accomplish?
- General goal: I want to start reading more.
- SMART goal example: “I want to read for 15 minutes every day.”
- Measurable: How will you track your progress?
- General goal: I want to get stronger.
- SMART goal example: “Every Monday for the next 8 weeks, I’ll record my maximum number of push-ups and aim to improve that number by at least 2 reps each week.”
- Achievable: Is this realistic for where you are right now?
- General goal: I want to read a whole book every week.
- SMART goal example: “It’s manageable to read for 15 minutes, even on a busy day.”
- Relevant: Why is this goal important to you?
- General goal: I want to spend less time on my phone.
- SMART goal example: “I want to build a reading habit to help me relax and learn new things.”
- Time-bound: What’s your timeline?
- General goal: I want to build better habits.
- SMART goal example: “I’ll stick to this plan for the next 30 days and then re-evaluate.”
🚧 Step 2: Troubleshoot common obstacles
Sometimes, even the best plans hit snags. Here’s how to troubleshoot:
- Feeling overwhelmed? Break the goal into smaller, bite-sized steps. Instead of “read for 15 minutes,” start with “find a book I’m excited about.”
- Struggling with time blindness? Pair the goal with an existing routine (e.g., “I’ll read after breakfast”).
- Low-energy days making it hard? Have a backup plan. On tougher days, swap reading for listening to an audiobook—it still counts!
- Hyperfocus derailing balance? Set a timer to count down from 15 minutes to zero, and place it far enough away that you need to stop reading and get up to turn it off.
💡Step 3: Make it your own
Guess what? You don’t have to follow the SMART framework perfectly! Here’s how to adapt it to suit your ADHD brain:
- Tweak the rules: Adjust timelines, focus on progress over precision, or skip steps that don’t feel helpful.
- Make it fun: Use colorful sticky notes, doodles, or stickers to personalize your goal-tracking system.
- Be kind to yourself: It’s okay if your goals change. Treat each attempt as a learning experience, not a failure.
From ADHD struggles to SMART success
With ADHD, the key to success lies in embracing flexibility, celebrating small wins, and remembering that tools like SMART goals are here to help, not constrain you.
Don’t feel pressured to follow every step of the framework to the letter. Instead, tweak it, play with it, and make it work for you. Whether that means focusing on just one or two elements at first, adding a bit of creativity, or prioritizing what feels most relevant, the important thing is to start.
So, why wait? Pick one goal today — something simple, meaningful, and achievable. Adapt it using what you’ve learned, and take that first small step. Progress is progress, no matter how small.
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