Free Health Updates
Skip to main content
Table of Contents
< All Topics
Print

How can I set achievable goals with ADHD? 

Posted
Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you have ADHD, setting goals often feels easy, but following through can feel impossible. According to NICE guidance (NG87), this happens because ADHD affects the brain systems responsible for planning, prioritising, and sustaining motivation over time. It’s not about lack of discipline; it is about how your brain regulates attention, energy, and reward. 

Discover if you have ADHD

Why long-term goals feel out of reach 

Adults with ADHD often experience executive dysfunction, difficulties planning, organising, and remembering steps towards a goal. A 2025 review describes executive functions as the “mental manager” for goal-directed behaviour, noting that when these systems are disrupted, even simple ambitions can feel overwhelming. 

On a biological level, differences in dopamine and noradrenaline signalling make it harder to sustain motivation for delayed rewards. A 2023 study found that people with stronger ADHD prefer immediate payoffs, explaining why staying focused on long-term aims can be so challenging. 

What NICE and NHS say helps 

NICE and the NHS recommend a multimodal approach: 

  • Medication to stabilise attention and arousal, improving consistency. 
  • Structured psychological interventions (such as CBT or coaching) focused on organisation, time-management, and realistic goal setting (NICE rationale). 
  • Environmental support, routines, planners, reminders, and visual prompts to keep goals visible and achievable. 

The University Hospitals Birmingham ADHD Toolkit suggests focusing on one task at a time, using interim deadlines and scheduled breaks to maintain engagement and avoid burnout. 

Building habits that last 

Research highlights that progress grows from structure, not pressure. A 2025 clinical trial showed that CBT tailored for ADHD improved organisation, emotional control, and follow-through skills that directly support goal attainment. Exercise can also boost attention and motivation: the START trial (2025) found that a 12-week physical activity programme improved self-regulation and quality of life. 

Private services like ADHD Certify offer structured assessments and medication reviews aligned with NICE standards, while Theara Change develops behavioural coaching programmes that focus on emotional regulation and practical goal-setting. 

The takeaway 

Goal-setting with ADHD is not about aiming lower; it is about designing goals that fit how your brain works. Start small, structured support, and celebrate each step forward. As NICE reminds us, sustainable progress comes from working with your ADHD, not against it. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy. 

Categories