Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS
Many adults with ADHD find that even simple goals can feel overwhelming, leading to frustration or a sense of always falling behind. According to NHS England, executive dysfunction and inconsistent motivation can make planning and follow-through much harder without the right support. These challenges are part of how ADHD affects the brain, not a reflection of effort or ability.
Why goal setting is difficult with ADHD
Executive functioning differences play a major role in how adults with ADHD approach long-term tasks. The NICE NG87 guideline outlines how difficulties with planning, prioritisation and task initiation can make goals feel too big or unclear. Guidance from NELFT NHS Foundation Trust notes that overwhelm can block progress, especially when tasks are open-ended or require multiple steps. Patient insights from NHS Scotland show that breaking tasks into smaller parts and setting simple deadlines can make goals far more achievable.
Practical ways to set goals that truly work
Support organisations like Mind UK suggest using reminders, checklists and external structure to keep goals manageable. NICE recommends CBT-based strategies and behavioural activation to help adults build routines, improve motivation and manage emotional barriers. Evidence from Healthwatch England also shows that well-supported planning can improve confidence and follow-through.
Key Takeaway
Setting realistic goals with ADHD is about designing systems that work with your brain, not against it. With small steps, structure and supportive strategies, many adults find they can move toward their goals with far more confidence and consistency.
Avery Lombardi, MSc
Author
Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.
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.
