By: Emma Spencer FAPS, Clinical Psychologist and Neuroaffirming Ally

As we step into a new year, it’s a perfect time to set meaningful goals, especially for those navigating ADHD and Autistic brain styles. Whether you're an adult or a parent of a neurodivergent child, setting achievable goals is an essential part of personal growth and success. However, for individuals with ADHD or Autism, goal setting can sometimes become overwhelming, especially when the process doesn’t align with their unique brain styles. At Spencer Health, we’re here to help you manage ADHD and Autism and set goals that truly reflect your values and priorities.

Setting Achievable Goals for Neurodivergent Individuals

When it comes to goal setting for neurodivergent individuals, it's crucial to understand how ADHD and Autism impact the brain. Individuals with ADHD often set multiple goals out of excitement, driven by the release of dopamine that fuels their enthusiasm. However, when too many goals are set, the dopamine wears off, and they may feel disappointed when they don’t achieve them. This is a common challenge for ADHD management.

Instead of focusing on many goals, it's important to zero in on what truly matters. Many times, people with ADHD or Autism set goals based on what others expect of them, but achieving success starts with self-awareness. The key is to identify what is truly important to you and set goals based on your values.

A useful framework for setting goals is the SMART goal method. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By applying this approach, neurodivergent individuals can break down their goals into manageable and realistic steps that align with their personal values, making them more attainable and meaningful.

Tips for Maintaining Focus and Motivation

Maintaining focus and motivation can be particularly challenging throughout the year, as dopamine levels fluctuate. When dopamine runs low, the brain seeks out new, exciting experiences to re-engage the reward system, which can cause distractions. This is where “shiny ball syndrome” comes in – when a new idea or goal becomes irresistible, pulling attention away from the original objective.

To combat distractions, it’s crucial to revisit the core values that led you to set the goal in the first place. When distractions arise, such as new ideas or shiny balls, take a step back. Recognise the excitement around novelty and remind yourself that these are distractions. Journaling or recording voice notes can be helpful to capture new ideas, but remember to stay focused on your original goal. By maintaining awareness of your priorities, you can return to your path with renewed determination.

How Therapy and Coaching Can Help with Goal Setting and Long-Term Success

At Spencer Health, our ADHD and Autism coaching services are designed to help individuals create realistic, value-driven goals and maintain focus throughout the year. Coaching helps by providing accountability and ongoing support. A psychologist in a coaching role not only keeps you on track but also identifies any underlying mental health concerns that may be hindering your success. This dual approach allows you to address any emotional or psychological barriers while working toward your goals.

Engaging in therapy or coaching also provides valuable insight into your unique brain style, enabling you to tackle obstacles and distractions as they arise. By working with a trained professional, you’ll gain the tools to stay focused on what matters most, overcome setbacks, and ultimately achieve long-term success.

Ready to Get Started?

If you or your child are looking to set meaningful goals and thrive in 2025, Spencer Health’s ADHD and Autism coaching services can help. Our team is dedicated to supporting individuals in identifying their values and creating strategies to achieve their goals. Contact us to learn more about how we can help you manage ADHD, Autism, and achieve your New Year’s goals.

Get in touch with Spencer Health at enquiries@spencerhealth.com.au, or find out more about our coaching services here.

Take the first step toward achieving your goals with the right support and guidance – let's make 2025 your year!