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Rise & Shine into 2023: ADHD Motivation with Perspective

As we kick off a new year, ADHD is certainly an issue that deserves more attention (pun intended). The turning of the calendar can serve as a symbolic fresh start, inspiring hope and teaching us that those with ADHD aren’t just awesome in spite of that, but we can take pride in that, instead.

To achieve ADHD-friendly goals it is important to work on motivation. By breaking goals down into smaller tasks and focus on achievable objectives that won't overwhelm you, you can rise and shine in 2023 & stay motivated all year.

It is also essential to evaluate successes and determine the steps needed for further progress so that you can stay motivated throughout the year. With some strategically planned support systems in place, goal setting and staying motivated no longer needs to be a source of frustration for those with ADHD.

Our mission this new year is to engage people with ADHD so they can raise up their knowledge, resources, compassion, and perspective. Read on to learn how to ignite your goals in 2023 with ADHD.

1. Define your goals for the year ahead - what do you want to achieve, both personally and professionally?

As we enter the new year, it is important to take the time to define our goals. Many with ADHD struggle with motivation management and can often find that they are working incredibly hard but not seeing the results they desire. Reflection and setting clear goals as you enter this new year can work to keep you motivated and help to track your progress.

When setting these goals, think of both your professional (i.e. career advancement) and personal (i.e. improved relationships or self-care) aspirations and make sure they are SMART goals.

SMART goals are Specific, Measurable, Achievable, Relevant, Timely.

The power of goal setting can help promote focus, organization, and productivity in tackling both everyday tasks and more ambitious pursuits throughout the upcoming year!

2. Make a plan of action to help you reach those goals - what steps will you take, and when will you take them?

Making a plan of action is an important step in reaching any goals you may have. For someone with ADHD, this plan of action is even more key. If you have ADHD, setting goals and making a plan of action to achieve them can be an excellent way to stay focused and motivated. Breaking down your goal into smaller steps is the best place to start.

Each of these steps should contain specific, achievable activities that will move you closer towards success (see why you want to have SMART goals). Once you have identified the steps, it is essential to create a timeline for completing each step - most commonly by assigning realistic due dates.

The secret sauce to these steps is to remember to give yourself grace.

If adhering to this timeline becomes challenging or your goals change, it is essential to allow yourself the opportunity to adjust. That does not mean give up. Instead, remain authentic, compassionate and patient with yourself as you strive for progress - every little victory brings you one step closer (I am full of puns today)!

3. Set up a system to help you stay on track - this could include using a planner, setting reminders, or hiring a coach

Having ADHD can be emotionally, mentally and physically exhausting. It's hard to stay on track and manage different tasks. If you struggle with adhd, setting up a system to complete your action steps can be a lifesaver.

Using a planner to schedule tasks in advance, setting reminders so you won't forget, or hiring a coach for additional guidance and accountability are all strategies that can help you develop healthy habits and stay focused on your goals.

A customized system tailored to your needs and progress can reduce stress, increase order in your life, and lead to greater productivity. Even if adhd brings chaos into your life (as it often does!), having systems that you can rely on can provide structure, security and peace of mind.

Be kind to yourself and take the time to set up a system that works best for you!

Motivational Goal Setting Journal
Download PDF • 362KB

4. Get rid of any distractions that might prevent you from reaching your goals

No matter how motivated and determined you are to reach your goals, distractions can easily get in the way. If you have Attention Deficit Hyperactivity Disorder (ADHD), clutter and disorganization may cause major difficulties in managing our day to day lives.

While decluttering your space, unsubscribing from emails, and disconnecting from social media might sound daunting at first, doing this can often help create a calmer and less overwhelming environment for yourself.

Doing so will not only give us more space to focus on our tasks but also reduce the number of external stimuli that might overwhelm us and lead to procrastination. Taking control over the environment we work in will enable us to be kinder towards ourselves, free up time for activities we enjoy, and help prevent burnout.

5. Find an accountability partner to help keep you motivated

For those with ADHD, finding a reliable accountability partner can be key to staying on task and staying motivated. An accountability partner could be a friend, family member, or colleague; the most important thing is that they are reliable and will push you when you need pushing. They should have your best interests in mind and provide meaningful encouragement.

This individual should have knowledge about your goals and dreams in order to support you and help make progress towards them.

Regular check-ins with your accountability partner can help improve focus and keep you going when things start to slip.

With consistent effort along with someone who cares about you, ADHD will no longer prevent you from achieving success!


The New Year is a chance for everyone to reset and make progress on their personal goals. If you have ADHD, it can be tough to manage goals. But with the right strategies in place, it is definitely possible to achieve your dreams. Follow the tips above and see how they work for you.

And if you need help staying accountable or keeping on track, reach out to us. We offer free consultations so that we can hear about your goals and devise a plan to help you make them happen. You got this!

With the right management plan in place, there’s no telling how far you can go as you work towards conquering your 2023 resolutions.


Wishing all of our readers an adhd-friendly start to the new year!


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