I wanted to seek a diagnosis. I needed to understand whatever the hell was going on in my brain. One thing that pushed me toward this was my inability to make a plan and stick to it. I had a billion business ideas, own roughly a billion domain names, but never have follow through.

If you’re anything like me, the idea of setting goals sounds exciting at first. You get this huge burst of motivation, write down a million big plans, and jump in with both feet… then life gets in the way. Maybe your goals get pushed aside for family responsibilities, or you just lose interest because something else grabs your attention. Sound familiar? Yeah, me too.

I’m trying to reframe my mindset and find ways to make goals not seem impossible. I have been doing a lot of reading and pulling information from a lot of places. It just takes the right approach and a whole lot of compassion for yourself. Here are some common tips I’ve found for my fellow ADHD warrior women.

The Biggest Challenges (and Why ADHD Brains Work Differently)

Before we get into the strategies, it’s important to acknowledge what makes goal-setting such a hurdle for ADHD moms. These are some of the struggles I’ve faced myself:

• Focus overload: Long-term goals can feel overwhelming because our brain is trying to juggle a million things at once.
• Prioritization fail: With kids, work, and life constantly competing for attention, it’s easy to push goals to the bottom of the list.
• Impulsivity takeover: That “shiny new project” excitement can lead to setting overly ambitious or unrealistic goals—and then crashing when we can’t keep up.
• Motivation rollercoaster: Some days, you’re on fire. Other days, even basic tasks feel impossible. ADHD comes with inconsistent energy, which can make progress unpredictable.
• The forget-it-and-move-on effect: We’re great at starting goals, but sticking with them? That’s another story. Out of sight out of mind is the story for a lot of ADHDers. I know it is for me.

Sound familiar? If so, you’re not alone—and you’re absolutely not failing as a mom or a person. ADHD just redefines how we approach things, and that’s okay.

7 Strategies for Setting and Crushing Goals (Without Losing Your Mind)

Here’s what’s worked for me—and I hope some of these resonate with you too.

1. Think small, win big

Don’t try to climb the entire mountain on Day 1. Break long-term goals into smaller, bite-sized steps. For example, instead of “I’ll finally organize the house,” try starting with one area, like “Tidy the kids’ toy bins today.” Each small success adds up to something bigger—and momentum is everything for us ADHD moms.

2. Make your goals visible

Out of sight, out of mind is my kryptonite. That’s why I use visual aids like planners, sticky notes, or goal-tracking apps. A big laminated calendar on the fridge? Perfect. I love color-coding tasks with highlighters too—it adds a little dopamine boost every time I check something off.

3. Plan strategically, not perfectly

Try carving out 15-20 minutes each week to plan your priorities. I like to sit down with coffee on Sunday mornings and map out what really matters that week (because let’s face it, not everything is equally urgent). P.S. Don’t overload your list—start with 2-3 realistic goals per week.

4. Keep it specific and realistic

I’ve made the mistake of setting vague, impulsive goals like “work out more” or “get my life together.” Now I know better. Goals like “go for a 20-minute walk three mornings this week” or “declutter one kitchen cabinet daily for a week” are much more doable—and way less intimidating.

5. Buddy up for accountability

Here’s a little secret I’ve learned: you don’t have to do it alone. Whether it’s your partner, a best friend, or even an ADHD support group, having people to check in with really helps keep me on track. Sometimes I text my bestie just to say, “Hey, I decluttered the bathroom shelves today!” And her “woohoo!” reply makes me feel so proud.

6. Celebrate the small stuff

Each step forward deserves a high five. Did you schedule that dentist appointment you’ve been putting off for months? Amazing—reward yourself with a bubble bath or a fancy latte. Celebrating every win keeps you motivated to keep going, no matter how small it may seem.

7. Expect setbacks (and be kind to yourself anyway)

Life happens, kids get sick, energy drops—and sometimes, goals don’t happen on schedule. And you know what? That’s okay. Adjust, scale back, or take a pause if needed. Progress isn’t linear; it’s messy, and forgiving yourself when things go off-track is part of the process.

My Personal Mantra for Goal-Setting as an ADHD Mom

Here’s the pep talk I tell myself whenever I feel overwhelmed by my goals:

“It’s not about being perfect; it’s about progress. I don’t have to do everything all at once. One small step today is a step closer than I was yesterday.”

Remember, mama—you’re not just juggling your own goals. You’re raising tiny humans, navigating ADHD, and showing up every single day for your family. That makes you amazing, whether you hit all of your goals or not.

Need Extra Support?

If you’re still feeling stuck, I get it—sometimes, we just need a little help to get the ball rolling. Consider joining an ADHD support group for moms or using an app designed specifically to help with time management and task priorities (there are tons out there!).

And if you’re looking for a community of other goal-oriented moms navigating life with ADHD, drop a comment below! We’d love to hear your thoughts, tips, or stories about what works (and doesn’t work) for you.

You’ve got this, mama. One step at a time.