As we step into a new year, the pull to set big, ambitious goals is hard to resist. Everywhere we look, there are messages about transformative change: new diets, exercise routines, productivity hacks, and programs promising to change your life. For those of us navigating ADHD or parenting children with ADHD, these messages often come with an added layer of pressure—and risk.

Why Resolutions Can Feel Tricky with ADHD

For many ADHDers, the concept of temporal displacement can make long-term goals feel abstract and disconnected from the present. The idea of a reward or consequence months down the road doesn’t always register in the moment. That’s why sticking to a new plan often feels so hard—we’re working toward something we can’t quite feel yet.

Add to this the all-or-nothing tendencies many of us have, and the overwhelm can spiral quickly. We dive headfirst into a gym membership deal, sign up for a rigorous workout plan, or purchase a life-changing program. The problem? Going from zero to full throttle often leads to burnout, injury, or just plain giving up.

ADHD brains thrive on novelty and intensity, but our nervous systems are often sensitive and easily overstimulated. Too much, too soon can push us past our capacity, leaving us feeling defeated instead of empowered.

Why “Low and Slow” Works

When it comes to creating sustainable change, I’m a huge advocate for the 70-80% rule. This is especially true for workouts which is a common January goal, but it applies to any goal or habit you’re looking to build:

  • For exercise: Instead of maxing out, lift 70% of the weight you can for 70% of the reps. Stop before you’ve pushed yourself to the limit. This approach reduces the risk of injury and fatigue, allowing your body and nervous system to adapt more gently.
  • For life changes: Apply the same principle to other areas. Want to start journaling every morning? Begin with three days a week instead of seven. Thinking about a new diet? Try incorporating one new habit instead of overhauling everything at once.

The idea of going “low and slow” might feel counterintuitive for ADHD brains that crave intensity, but it’s often the best way to avoid overwhelm and stay consistent. Small, manageable steps add up over time and help build the momentum you need to stick with your goals.

Focusing on Present Goals

Instead of fixating on far-off results, try shifting your focus to what you can do today. Think about small actions that feel meaningful and achievable right now:

  • Check in with your body and mind: How are you feeling today? What’s your capacity?
  • Set a micro-goal: What’s one thing you can do today that aligns with your bigger vision? Maybe it’s drinking a glass of water before coffee, doing five minutes of stretching, or sitting down to write for 10 minutes.
  • Celebrate small wins: Each step forward is progress. ADHD brains respond well to rewards, so make sure to acknowledge and celebrate your efforts, no matter how small they seem.

Parenting ADHD Kids in the New Year

If you’re parenting a child with ADHD, this “low and slow” approach can be a game-changer. Instead of creating strict schedules or lofty expectations, focus on building habits that feel supportive and realistic for your family:

  • Start small: If mornings are chaotic, work on one piece at a time, like setting out clothes the night before or having a go-to breakfast option.
  • Be flexible: Recognize that some days will go smoother than others. Adaptability is key.
  • Model self-compassion: Show your child that it’s okay to take breaks, make mistakes, and try again.

Final Thoughts

As we move into 2025, let’s approach our goals with kindness and patience. Instead of chasing perfection, let’s focus on progress. Can we look at our long-term aspirations and ask ourselves: What small steps can I take today? How can I ease into these changes without overwhelming myself?

Whether it’s starting a new workout routine, parenting with more intention, or building better habits, remember that slow and steady doesn’t just win the race—it makes the journey more sustainable and enjoyable.

Looking for Support?

If you’re a parent navigating the challenges of raising a child with ADHD, I’ve created a community designed just for you. This parenting ADHD community includes my comprehensive ADHD parenting course, but it doesn’t stop there. You’ll also get access to weekly goal-setting, challenges, and live calls—all designed to help you move through the content slowly, intentionally, and with the support of others.

Click here to learn more: Chaos to Calm ADHD Parenting Community