Your ADHD Brain Deserves a New Year Reset That Works!

Hello, fellow ADHD brain here! Let’s talk about something we all know too well: the thrill of making EPIC plans followed by the inevitable brain betrayal of “Nope, I am NOT the same person I was when I made that list,” even if it was only 10 minutes ago. Sound familiar?

Here’s the truth: We CAN create ADHD-friendly New Year’s intentions that work with our brains instead of against them. No more shame spirals. No more guilt. And definitely no more frustration for “failing” yet again to meet unrealistic goals. With the right strategies, we can make this year different—and ND OutLoud is here to support you every step of the way, freeing you from the burden of past disappointments and instilling hope for a brighter future.

Let’s explore actionable tips for setting meaningful intentions, implementing micro-changes, and turning this year into one filled with success, dopamine, and sustainable growth. Ready? Let’s go!

Tip 1: Set Intentions Instead of Resolutions

The first game-changer is swapping out the word “resolution” for “intention.” Resolutions often feel rigid and binary—succeed or fail—whereas intentions are rooted in growth and flexibility. When you set an intention, you’re making a pact with yourself to pursue positive change through small, achievable steps.

At ND OutLoud, we teach our clients to build habits incrementally. Here’s an example: instead of resolving to wake up early, plan your day perfectly, and conquer an impossible to-do list, start with a brain dump each morning. Clear the mental clutter by jotting everything down. Once that feels natural, add a daily intention of three must-do tasks. From there, you can experiment with waking up 15 minutes earlier. It’s all about stacking small wins that build into bigchanges.

Tip 2: KISS Your Intentions

Keep It Super Simple—and practical. ADHD brains thrive when goals are broken into digestible pieces. Focus on the benefits of waiting on the other side of discomfort rather than the discomfort itself.

Years ago, I ditched the classic “exercise and eat healthy” resolutions and instead committed to making my bed every morning and washing the dishes every night. These micro-changes alleviated stress and built momentum for bigger habits. Simplicity and consistency are powerful tools for ADHD brains, and at ND OutLoud, we help you craft intentions that feel achievable from the get-go.

Tip 3: Dream for Real Life, Not Perfection

ADHD brains love to dream big, but let’s be real—sometimes our aspirations are so ambitious that they set us up for shame spirals. The antidote? Dream for your reality.

Instead of chasing massive changes, celebrate small victories. For example, instead of vowing to “write a book this year,” commit to 10 minutes of writing twice weekly. Victory laps, not failure loops. At ND OutLoud, we understand ADHD realities and guide you to create goals rooted in possibility, not perfection. This means setting goals that are challenging but achievable within your current circumstances, rather than setting yourself up for disappointment by aiming for unrealistic outcomes.

Tip 4: Define Your Why

Knowing your why creates intrinsic motivation, which is especially important for ADHD brains. Write down why you’re pursuing a particular intention and revisit it daily.

For example, if you intend to establish a better sleep routine, your why might be “to have more energy to play with my kids.” When the inevitable discomfort of change arises, your why becomes a reminder of what’s at stake and keeps you pushing forward. At ND OutLoud, we help you uncover and connect with your deeper motivations, turning challenges into opportunities for growth.

Tip 5: Embrace Your ADHD

ADHD isn’t a weakness—it’s a different operating system. Learning to work with your brain instead of fighting against it is transformational. At ND OutLoud, we celebrate neurodiversity and empower you to harness your unique strengths.

By recognizing patterns in how your ADHD shows up, you can anticipate obstacles and create personalized solutions. For example, if you know decision fatigue hits you hard, pre-plan your intentions the night before to eliminate morning stress. Embracing your ADHD quirks is the first step toward thriving.

Tip 6: Track Your Wins

One of the biggest ADHD traps is focusing on what you didn’t accomplish rather than celebrating what you did. Flip the script by tracking your wins—no matter how small.

At ND OutLoud, we teach our clients to keep a “success journal” or use visual trackers. Did you complete one task on your to-do list? Victory. Did you pause and breathe before reacting? Huge win. Celebrate these moments because they are the building blocks of long-term success, empowering you with the knowledge that every small step counts and encouraging you to keep moving forward.

Tip 7: Lean on Community and Accountability

You don’t have to go it alone. Community and accountability are game-changers for ADHD brains, and ND OutLoud offers both.

Whether you need:

• Body Doubling: Hop on a Zoom call with our team or community for quiet, focused work sessions.

• Daily Check-ins: Work with an ND OutLoud coach to regularly set and revisit your intentions.

• Goal-Setting Buddies: Share your intentions with a coach or peer for accountability and encouragement.

Community creates connection, and connection creates momentum. At ND OutLoud, we’re not just a service—we’re your cheerleaders, collaborators, and biggest supporters, providing you with a sense of belonging and reassurance that you're not alone in your journey.

This New Year, Partner with ND OutLoud

Setting ADHD-friendly New Year’s intentions doesn’t have to be a solo journey. At ND OutLoud, we specialize in helping neurodivergent individuals create sustainable routines, conquer executive dysfunction, and celebrate their unique strengths.

From personalized coaching to body-doubling sessions and accountability programs, we provide the tools and support you need to make 2025 a year of growth, joy, and success. Let’s work together to turn your intentions into achievable realities.

You’re not alone in this. You’ve got an ADHD brain, a heart full of resilience, and a community ready to cheer you on. Let’s do this—one micro-change at a time.

Happy New Year from all of us at ND OutLoud!