Happy January!
Did you make any New Year’s resolutions this year—or are you cynical about resolutions to begin with? Achieving any goal requires more than a dream: it requires sound judgment, planning, perseverance, and motivation. A challenging list for most people.
And especially for people with autism or ADHD, both of which affect executive function.
Executive (Dys)function
“Executive function” is the ability to handle task organization, self-control, flexibility, and related skills. People with autism, ADHD, and similar neurodivergent conditions often find executive-function tasks particularly hard to learn. Many such people navigate everyday life well, but rarely get far with long-term goals. They tend to:
- Make goals lists that they never act on;
- Be unable to decide where to start; or
- Create elaborate schedules, then give up when things don’t go exactly as planned.
Someone with this mindset may recognize the concept of SMART goals (Specific, Measurable, Achievable, Relevant, and Time-dependent); however, they have difficulty truly grasping all the SMART elements.
The following tips have helped many people with executive-function challenges.
Goal Hacks for Neurodivergent People
Remember you don’t have to go it alone. Find support partners who understand how your brain works. They can review your goals for SMARTness; provide accountability; and even work with you on shared goals.
Consider asking:
- Your therapist and/or life coach
- Teachers or guidance counselors
- Family members/friends who encourage you to use your skills and embrace new challenges
- National/state organizations for people with your diagnosis
- Local peer support groups
- Virtual support groups (many assistive apps have “community” sections)
Break your goals into small, regular tasks.
- Pick a clearly defined goal (e.g., “run a marathon six months from now”).
- Choose 1–3 activities that will move you closer to that goal (e.g., “jog a mile four times a week for the next two weeks”).
- Schedule regular time slots for each activity (e.g., “Monday, Wednesday, Thursday, and Saturday at 6:30 a.m.”).
- Set dates for reviewing your progress (e.g., at the end of the second week).
- With each review, adjust activities for continued progress. (E.g.: “Jog a mile” becomes “jog two miles,” then “jog four miles,” and so on.)
Use individualized tools/assistive technology to help you organize and stay on track. Consider what best suits you and your situation:
- What calendar/list formats does your brain best relate to: e.g., written words, color-coding, pictures and symbols?
- Do you find visual timers helpful or distracting?
- Are you a natural “techie” or a pen-and-paper devotee?
Note: Even if you don’t consider yourself an “apps person,” take a look at our App Search Tool: you might find something you never knew you needed. (You can also search our blog archives for personal-experience stories of using various apps.)
Watch those “too much too fast” tendencies. You’ll be tempted to schedule everything you hope you can do. Don’t. Be realistic about what you can do right now (and get a second opinion to make sure).
To further guard against overstretching yourself:
- Avoid starting new projects during other major life adjustments. If you’re moving to another state, starting a new job, or dealing with sudden illness in the family, your current goal should be completing the transition with minimum stress. Don’t worry about “wasted time”: you’re building resilience to work on future goals.
- Focus on just one or two major goals at any time. (You may need coaching to narrow down your choices. One suggestion: starting with healthy physical habits will increase stamina for working on future goals.)
- Practice “habit stacking” by connecting new habits to old ones. For example, if you make your own breakfast every morning, you could assemble a healthy lunch at the same time.
- Take a day off each week from working on your goals. Even when things are going great, you need time to recharge.
Celebrate little successes along the way—it’s great motivation to continue.
Finally: Have fun! Think of your dreams as treasures, and pursuing them as an exercise in personal joy.