Do you have ADHD? Consider this when setting your goals.
It’s January! For many of us, that means it’s time to wipe the slate clean and set new goals for the coming year. Maybe you want to finish the goals from last year. Either way, goal setting can be a tricky process. Yes, it’s fun to dream of all the things you want to accomplish! That’s actually a great first step. But when you get down to the action steps that you’ll take to reach your goals, it’s important to consider where the challenges will arise.
Especially if you have ADHD.
Now, I’m not implying that you should lower your expectations or temper your enthusiasm just because your brain works differently. Just ask Richard Branson, Justin Timberlake or Katherine Ellison, a Pulitzer Prize winning author, if people with ADHD are just as brilliant and successful as others without it. The answer would be a resounding yes!
One of the challenges with goal setting for people with ADHD is in knowing where the potential pitfalls are and what exactly is causing them, according to Ari Tuckman, PsyD, MBA. In his book, More Attention, Less Deficit, Success Strategies for Adults with ADHD, he suggests that people ask themselves whether the goal they are trying to reach will be impacted by either a neurological dysfunction or a skills deficit.
Is it my brain or my skill set?
Let’s say you’re a college student and your goal is to get at least a B- in all four of your classes this semester. That means you’ll need to attend your classes, do the homework, and pass the tests. Because you have four classes, you’ll also need to stay on top of your assignments, keep track of all the deadlines and devote the appropriate amount of time to each class (not to mention have some fun).
Your ability to complete some of these tasks may be affected by the way your brain is wired. For instance, you may struggle with procrastination or motivation because of the way your brain processes dopamine. This is a neurological issue, one that you can’t necessarily fix. Therefore, you’ll need to develop strategies to work around this issue. Some neurological issues, like being able to focus your attention can also be improved with medication.
Maybe it’s not a neurological dysfunction that trips you up. You may just lack the skills needed in order to achieve this goal. By that, I mean skills outside of the new content you’re learning in class. For instance, you may need to learn some new time management skills. After all, you had lots of support in high school from your parents, your teachers and the structures that were set up for you. In college, there is much less structure. It’s up to you to build it for yourself. That’s a skill you can learn. You can work with a coach or mentor to learn how to develop your own time management system.
Why is it important to make these distinctions?
Knowing what you can and can’t control can foster self acceptance, as well as focus your energy in the right direction. If you know what your weaknesses or limitations are, you can develop strategies to circumvent those glitches in your brain and quit beating yourself up for something you can’t control. If it’s a skill you need to acquire, you can seek someone to teach you. Most likely, you are impacted by both neurological issues and skills deficits.
Here’s a suggestion (and a shameless plug for coaching). When you decide to get some help, consider working with a coach as opposed to subscribing to a one size fits all program or course. A coach will work with you to develop skills in a way that is tailored to your specific strengths and needs. A coach won’t tell you what to do. Instead, he or she will partner with you to generate your own unique systems and strategies for getting where you want to go.
So, aim high. Set goals that energize and inspire you. Then take some time to explore what kinds of tools, skills and strategies you’ll need to reach those goals. Most importantly, believe in the power of you.
Suzanne Leon is a Certified Professional Coach who works with people affected by ADHD/ADD. Visit her website to learn more about the services she provides.
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