In Defense of New Year’s Resolutions

Setting Achievable ADHD Goals for Success

For ADHD brains, who often thrive on novelty and the rush of new challenges, there’s something inherently motivating about envisioning change and the potential of what could be with a New Year's resolution. But there is a dark side to resolutions as well. Read on to explore how to harness that energy, transforming resolutions from sources of frustration into achievable goals that set us up for success.

As the calendar flips to a new year, the enthusiasm for New Year’s resolutions fills the air.

Yet, these well-intentioned commitments often get a bad rap. With more and more talk about resolutions just being examples of fleeting promises destined for failure the initial excitement wears thin.

And it’s true- when we toss out a resolution without thoughtful consideration or a solid plan, it can quickly morph into a setup for shame and self-judgment—especially when you have an ADHD brain.

The allure of a fresh start fades, leading us to abandon those goals before we even realize it.

Despite this pattern, the tradition of setting resolutions endures.

Why?!?! Are we all just masochistically creating new and exciting opportunities to criticize ourselves?

No (at least not always).

There’s actually something special about starting anew. The concept of resolutions resonates deeply, particularly for an ADHD brain. So, let’s look at what’s so darn appealing and dive into how we can use the appeal of a New Year’s resolution for good (not self-punishing evil) this year!

Why Resolutions Appeal to ADHD Brains

A recent survey estimated that about 40% of adults around the globe set New Year's resolutions. (1)  

But, in my experience-  you know who sets resolutions with the most fervor and excitement?!?   The thousands of beautiful people in our practice and the millions of other ADHD brains just like them.  

Year after year, intentions are set, and resolutions are committed, even though almost none of us hold a resolution throughout 365 days.  

So what keeps us coming back for more?!?

The Pull of Novelty

Novelty plays a crucial role in motivating an ADHD brain to set New Year’s resolutions, as it taps into a core desire for stimulating experiences and fresh challenges. The ADHD brain often craves newness and excitement, seeking out activities that break up monotony and provide a jolt of energy. (2)

When a new year arrives, it symbolizes a blank slate filled with possibilities, enticing an ADHD brain to explore imaginative goals that promise change and adventure. The opportunity to embark on new journeys—be it adopting healthier habits, learning a new skill, or embracing creative pursuits—can ignite enthusiasm and drive. 

This attraction to novelty not only fuels the initial interest in resolutions but also provides a sense of purpose, making the prospect of achieving these goals feel invigorating rather than daunting.

The Rush of Challenge

New challenges are inherently appealing to ADHD brains because they thrive on an optimal stimulation level that keeps their minds engaged and focused. (3)

When faced with a new resolution, the element of challenge introduces a sense of excitement and purpose, transforming a goal into an engaging adventure. For an ADHD brain, engaging in that challenge can serve as a powerful internal motivator—this notion of competition, even if it’s self-directed, sparks a desire to achieve.

In fact, challenge (ie: competition) is one of the five key motivating factors for those with ADHD, alongside novelty, urgency, interest, and connection. Embracing challenges not only fuels their drive for accomplishment but also provides a dopamine boost that reinforces their engagement.

Reflection on a Deadline

It’s not just that resolutions themselves are appealing to ADHD brains.  It’s also that the structure of a New Year’s Resolution can provide an optimal opportunity for ADHD.

Why?  Well- one of the key motivating factors for ADHD brains is time pressure.  And few things create more time pressure than a deadline!  (4) So the countdown clock provides a wonderfully motivating factor that cues the ADHD brain to do something it doesn’t often do on its own- reflect.  

Which is the final aspect of the ADHD resolution trifecta- the time-bound nature of New Year’s provides an optimal opportunity for reflection—a crucial executive function that an ADHD brain often struggles to prioritize.

Resolution Reality Check: When Goals Go Awry

While New Year’s resolutions can be a thrilling playground for new ideas and fresh starts, there’s a reason they get a bad rap- right?!?

Sure!  Of course.    Sometimes, in the whirlwind of the excitement of the new year, an ADHD brain (all brains, really, but ADHD brains especially) has the tendency to fall into a couple of traps that turn resolutions from happy opportunities for motivation to terrifying occasions for self-flagellation.  

So, let’s see what pitfalls exist so we can design our strategies to avoid them whenever possible.

Overambition Overload

Drunk on New Year’s toasts and the excitement of novelty, sometimes we find ourselves plotting grand goals that sound great in theory but are a little, well, overambitious. These lofty resolutions, lacking a clear plan, can lead to a "what was I thinking?" moment when the initial excitement wears off and reality sets in.

Motivation Moratorium 

Another all-too-familiar pitfall is the motivation dip. You start strong, fueled by the novelty of it all, but as the days roll on and the goal loses its shiny newness, sustaining that enthusiasm can be tricky. It’s like the resolution version of the unwatered plant—thriving at first but soon wilting without care and attention.

Sinking into Self-Scorn

And, of course, the most feared pitfall of all, we can’t forget the self-critique trap! For a brain that sees the big picture but has a hard time tearing its attention away from each detail within that picture that’s out of place, It’s easy to dwell on what didn’t happen rather than celebrating the steps we take toward improvement.  Making resolutions yet another opportunity to see all of our failures.

8 Tips for Capitalizing on the Power of Resolutions with an ADHD Brain

So, you know the pitfalls but you’re ready to tackle those New Year’s resolutions with the fervor of a thousand fireworks? 

Great!

Let’s harness that ADHD energy and transform those well-intentioned goals into achievable successes. Here are eight playful yet practical tips to help you capitalize on the power of resolutions while keeping it real and fun:

1. Start Small and Sassy

Instead of aiming to run a marathon, how about committing to a brisk walk around the block? Set bite-sized, sassy goals that feel less like a chore and more like a mini-adventure. Remember, it’s all about celebrating those little victories!

2. Add Some Sparkle

Keep things lively by infusing your resolutions with novelty throughout the week/month/year. Try new recipes, switch up your workout routine, or learn a dance that brings you joy. The more fun and fresh, the better your chances to stick with it. In fact, your resolution could be to find 12 new ways of exercising or try out one new healthy recipe each week. Injecting novelty into the resolution itself can keep it challenging and exciting for longer.

3. Visualize Your Goals

Create a colorful vision board or fun chart that showcases your resolutions. Visual reminders can be incredibly motivating and cater to the visual strengths many with ADHD possess. Plus, who doesn’t love to decorate their space with a splash of inspiration?

4. Employ the Buddy System

Grab a friend or family member to join you on your resolution journey. Having an accountability partner not only adds a layer of motivation but also turns the process into a shared adventure filled with laughter and support.

5. Celebrate the Wins (Big and Small):

Each time you make progress, give yourself a little pat on the back or a reward—be it a favorite activity, a mental high five, or just some well-deserved downtime. Acknowledging even the smallest successes creates a positive feedback loop that keeps you going.

6. Make It Time-Bound:

Use deadlines to your advantage! Set mini-deadlines to keep your goals on track. This sense of urgency can work wonders to motivate you and prevent tasks from languishing on the to-do list.

7. Stay Flexible

Life is full of surprises, and so are ADHD brains! If you find a resolution isn’t working for you, don’t hesitate to tweak it or switch gears entirely. Flexibility can turn a frustrating obstacle into an opportunity for growth.

8. Reflect and Revise

Grab a journal and take some time to reflect on your progress. What’s working? What’s not? This exercise not only helps you fine-tune your resolutions but also builds essential self-awareness. And who knows, it could spark new ideas for the next adventure! But of course- don’t expect your brain to think to do this naturally! Set some alarms, visual cues, and accountability to help make this reflection happen.

So go ahead- grab a tip or two and dive into the tantalizing possibilities of New Year's Resolutions. Even if you only hold them true for a month or two- that’s 1-2 months of change you didn’t have otherwise! So let go of that critic, embrace your resilience, and make sure of all that novelty-loving energy your brain is so hungry for!

Happy New Year!🎉 What are your favorite resolution tips? What resolutions are you making this year? Share in the comments below.

• References:

  1. Gracia, S. (January 2024) New Year’s resolutions: Who makes them and why. Pew Research Center.

  2. Sethi, A., Voon, V., Critchley, H., Cercignani, M., & Harrison, N. A. (2018). A neurocomputational account of reward and novelty processing and effects of psychostimulants in attention deficit hyperactivity disorder. Brain, 141(5), 1545-1557. https://doi.org/10.1093/brain/awy048

  3. Boot, N., Nevicka, B., & Baas, M. (2017). Creativity in adhd: goal-directed motivation and domain specificity. Journal of Attention Disorders, 24(13), 1857-1866. https://doi.org/10.1177/1087054717727352

  4. Volkow, N. D., Wang, G., Newcorn, J. H., Kollins, S. H., Wigal, T., Telang, F., … & Swanson, J. M. (2010). Motivation deficit in adhd is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147-1154. https://doi.org/10.1038/mp.2010.97