As we step into the New Year, I'm already tired of the Instagram posts and articles pushing SMART goals down our throats... I think you can see where I'm going with this! Traditional goal-setting approaches can sometimes do more harm than good (Swann et al., 2022), especially for us ADHDers. Let's dig into the neuroscience to understand why - and more importantly, how we can set ourselves up for success in 2025.
The ADHD Goal-Setting Paradox
Our ADHD brains default to all-or-nothing thinking (Pan et al., 2023), tied directly to our challenges with cognitive flexibility (Luo et al., 2023) – one of our executive functions. This black-and-white thinking trips us up in two major ways:
First, We Set Unrealistic Goals
Our visionary thinking and appetite for “dopamine rushes” push us toward grand, overly ambitious plans. While these feel great and may “spike” dopamine in the moment, they usually set us up for a hard fall.
Then Comes the Execution Problem.
While we thrive in big-picture thinking, the daily grind needed to reach these goals often feels mind-numbingly dull, leading straight to procrastination and motivation crashes (Capps et al., 2023).
This creates our classic cycle– bouncing between intense enthusiasm for new goals and that extreme disappointment when we can't immediately achieve them. It's a pattern that keeps reinforcing those negative thoughts about ourselves.
The Neuroscience Behind The Experience– The Habenula & Dopamine
So, what's happening in our brains that creates these conditions for cycles of motivation and disappointment? There's a tiny structure in the brain called the habenula, that acts like a motivation emergency brake. The moment it detects any hint of potential failure, it yanks that brake hard, bringing our momentum to a complete stop (Boulos et al., 2017). While this might help in some scenarios, it's especially tricky for us ADHDers who already struggle with keeping motivation steady.
To understand why the habenula hits ADHD brains harder, we need to talk about dopamine. (I know, I know - if you're tired of hearing about dopamine, bear with me!) While most people think of it as the pleasure chemical, dopamine is really more about motivation and possibilities. It's what fires up when we're chasing potential rewards or hit unexpected wins, reinforcing behaviors and driving us to repeat what worked (For an incredible book on dopamine, check out the Molecule of More)
For us ADHDers, dopamine works differently (Badgaiyan et al., 2015; Blum et al., 2008):
- We can't count on steady access to it
- Our baseline levels often run lower
- It releases irregularly
- Our receptor sensitivity differs from neurotypical brains
When you put this together with our hair-trigger habenula, you get a perfect storm:
- Our habenula stays on high alert for any hint of failure
- We're already running on unpredictable dopamine
- Our frustration tolerance runs lower, making us quick to spot potential failures
- Once failure seems even slightly possible, the habenula goes into overdrive and kills our drive
Why Traditional Goals Don't Work for Us
Now that we understand this dance between the habenula, dopamine, and our goal-setting tendencies, it's clear why SMART goals (Specific, Measurable, Attainable, Relevant, Time-Bound) often backfire. Their rigid structure actually works against us by:
- Feeding into our all-or-nothing thinking
- Making it harder to spot and celebrate partial wins
- Triggering our habenula's emergency brake when we don't hit exact targets
- Fighting against the structured flexibility our ADHD brains need
What We Can Do Instead
1. Experiment, Don't Expect: lts impossible to know EXACTLY what you’ll need when starting a goal so build exploration into your approach. Frame goals as experiments rather than pass/fail tests. Instead of "I will exercise every day," try "I'll experiment with different types of exercise to see what I enjoy most.”
2. Use Neural Revolution’s Gradient Goals System: Break your main goal into multiple tiers of success. This lets you dream big and pursue that big bad ass goal while giving yourself permission to achieve something more manageable:
- Best Case Scenario Goal: Work out 5 times this week
- Intermediate Best Case Goal: Work out 3 times this week
- Minimum Best Case Goal: Work out 1 time this week
3. Visualize Process, Not Just Outcome: Don't just imagine the end result - visualize yourself taking each step. Research shows that mentally rehearsing the process activates the same brain areas as doing the actual activity. If visualization is difficult, use images or videos to support your working memory!
Remember: This is general information, not medical advice. Always consult a qualified healthcare professional for concerns about ADHD.
Need some ADHD friendly support for goal-setting & achievement? Check out FOCUS Forward action & accountability group coaching!
References
Blum, K., Chen, A. L., Braverman, E. R., Comings, D. E., Chen, T. J., Arcuri, V., Blum, S. H., Downs, B. W., Waite, R. L., Notaro, A., Lubar, J., Williams, L., Prihoda, T. J., Palomo, T., & Oscar-Berman, M. (2008). Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatric disease and treatment, 4(5), 893–918. https://doi.org/10.2147/ndt.s2627
Boulos, L.-J., Darcq, E., & Kieffer, B. L. (2017). Translating the Habenula—From Rodents to Humans. Biological Psychiatry, 81(4), 296–305. https://doi.org/10.1016/j.biopsych.2016.06.003
Capps, R. E., Shea, M. L., & Evans, S. W. (2023). Retrospective Report of Academic Motivation Among College Students With Elevated ADHD Symptoms. Journal of Attention Disorders, 27(11), 1284–1295. https://doi.org/10.1177/10870547231172799
Luo, L., Chen, L., Wang, Y., Li, Q., He, N., Li, Y., You, W., Wang, Y., Long, F., Guo, L., Luo, K., Sweeney, J. A., Gong, Q., & Li, F. (2023). Patterns of brain dynamic functional connectivity are linked with attention-deficit/hyperactivity disorder-related behavioral and cognitive dimensions. Psychological Medicine, 53(14), 6666–6677. https://doi.org/10.1017/S0033291723000089
Pan, M.-R., Zhang, S.-Y., Chen, C.-L., Qiu, S.-W., Liu, L., Li, H.-M., Zhao, M.-J., Dong, M., Si, F.-F., Wang, Y.-F., & Qian, Q.-J. (2023). Bidirectional associations between maladaptive cognitions and emotional symptoms, and their mediating role on the quality of life in adults with ADHD: A mediation model. Frontiers in Psychiatry, 14, 1200522. https://doi.org/10.3389/fpsyt.2023.1200522
Swann, C., Jackman, P. C., Lawrence, A., Hawkins, R. M., Goddard, S. G., Williamson, O., Schweickle, M. J., Vella, S. A., Rosenbaum, S., & Ekkekakis, P. (2022). The (over)use of SMART goals for physical activity promotion: A narrative review and critique. Health Psychology Review, 1–16. https://doi.org/10.1080/17437199.2021.2023608