G​oal Setting as an AuDHD-er

If you're anything like me, you've struggled with goals. Everyone wants to feel accomplished, but for people with autism and adhd, it can be a bit more challenging to keep up with peers in life. As someone who has felt behind, I have implemented new strategies into my life that have been game-changers. So, instead of hoarding these secrets for myself, I thought I'd give you a look into the mind of an AuDHD-er.

I​dentify a goal!

W​hile yes, this seems a little self-explanatory, stick with me on this. This goal can be anything and is a great start to the goal setting process. For me, I am highly disorganized due to my lack of object permanence (thanks, brain). My first goal I set following this model was to keep my apartment clean. Simple, straightforward, and doable.

B​reak goal down into "bite-sized" goals.

A​ "bite sized" goal is so easy to swallow compared to the whole goal. I look at my apartment and I don't know where to start. However, if I break it down into little goals, I know what to do. For example, I have every chore listed out for me on a white board by the day. One day I clean the bathroom, one day I vaccum the living room, etc. I plan each chore around my week.

R​eward yourself!

A​s each bite-sized goal is complete, acknowledge that success. As someone with ADHD, I tend to fall into the idea that my accomplishments are not a big deal because normal people can do it. False! Every little accomplishment is cause for celebration!

I​ have found several things that have helped me accomplish and keep up with this current goal of mine. Depending on your goal, each one of these will benefit you in some way.

B​ullet Journals

T​his has been a game changer for me. Planners never worked for me. I hated the structure and lack of costumization available. However, with a bullet journal, I design everything. It works perfect for keeping up with my goals, as well as keeping me on a schedule which is so needed for a recently diagnosed autistic.

Accountability Partners

F​or me, having someone to remind me of the tasks I need to get done has been essential. It's nothing too crazy. I just have one person who when I talk to them, asks me how my goals are going. It's important to pick someone reliable, but not someone who is pushy. Goal setting should be exciting! Not something that causes strain in a relationship.

R​eminders

I​ have reminders all over my apartment. Sticky notes, calender white boards, refrigerator notes; you name it, I have it. This helps with my "out of sight, out of mind" brain that sometimes forgets I have things to do.

C​elebratory Partner

T​his can be the same person as your accountability partner. My celebratory partner is my therapist Abbey. She encourages me, as well as genuinely is excited when I accomplish something or stick with my goals. Overall, someone who reminds you that you are doing great, even when it doesn't feel like it.