Attaching a specific task to a specific time can set you up to be frustrated by the difficulty in getting your ADHD brain to engage in a task that, for whatever reason, it is not interested in. Don’t do that if you can avoid it.

• Step one was to write down a few goals they wanted to achieve throughout the day ahead.


• Step two was to write down any obstacles that might come up which could potentially derail their success.


• Step three was to describe what they’d do to overcome those obstacles if and when they came up. 

The ADHD person will most effectively set goals and create plans if they do so in ways that leverage the strengths of their ADHD brain and avoid its weaknesses.