Setting Goals for ADHD Starts With the Right Type of Goal
- Eliza Barach
- Jan 13
- 4 min read
“Write a 60,000-word book in six months.”
Some of my ADHD author friends and clients look at that goal and think, sure, no problem. Newbies like me often have the same optimistic thought—and that optimism isn’t necessarily a bad thing. It’s often what gets us to try ambitious, meaningful things in the first place.
The trouble comes when that same optimism carries us straight into a goal our brain isn’t yet ready to support. Not long after, we get knocked on our asses—and the predictable downward spiral follows.
When we reach for outcome- or performance-oriented goals too early—finish the book, write the whole chapter—in domains that are new or still unclear, we quietly set ourselves up for overwhelm, shame, and avoidance.
The issue is almost never ambition, but instead a mismatch between the type of goal we’re setting and where we actually are in the goal pursuit journey. This is where ADHD-friendly goal-setting becomes essential—because goals that ignore how ADHD brains build clarity tend to increase pressure before they increase traction.
So the real question becomes: are you setting the right type of goal for your level of experience and clarity?
That question sits at the heart of the D in my DREAMS framework: Domain Familiarity and Experience.
Why ADHD Brains Struggle With Outcome Goals in New Domains
We set ourselves up for failure when we rush into outcome-focused goals before understanding the process or building the skills needed to support them.
Research consistently shows that in unfamiliar or ambiguous domains, goals that emphasize learning and exploration produce more engagement and persistence than goals that demand immediate performance (Seijts & Latham, 2012).
When a domain is new, your brain does not yet have reliable estimates.
Time is fuzzy.
Steps are unclear.
“Done” is poorly defined.
For ADHD brains, that uncertainty dramatically increases dysregulation. Asking for execution before clarity exists almost guarantees shutdown.
This is where the distinction between process-oriented goals and outcome-oriented goals becomes essential.
The D in DREAMS: Domain Familiarity and Experience
Before setting any goal, the D step asks you to pause and assess the terrain.
How familiar is this domain?
How clear is the process?
Do you actually know what the work involves yet?
When familiarity is low, your brain is still learning the rules of the game.
Process Goals vs Outcome Goals
There are two broad categories of goals.
Process-oriented goals focus on exploration, learning, and skill acquisition.
Outcome-oriented goals focus on execution and completion.
The mistake many ADHDers make is not aiming too high. It is choosing outcome goals in domains where the brain is still gathering data.
When to Use a Process-Oriented Goal
A process goal is the right choice when you are still building familiarity with a domain (Seijts & Latham, 2012).
This includes situations where:
You are doing something for the first time
The steps are still fuzzy
Time estimates feel unreliable
You are figuring out how you work best in this area
Here, success is not finishing. Success is engaging long enough to learn.
Examples
Instead of:
“Finish the entire code by Friday.”
Try:
“Spend 20 minutes exploring how far I can get and note what I learn.”
Instead of:
“Write a 60,000-word book in six months.”
Try:
“Block two 30-minute sessions this week to explore ideas, outline chapters, or free-write.”
Process goals redefine success as showing up and gaining skills and mastery. Each session becomes a concrete win that builds familiarity, confidence, and momentum.
When to Use an Outcome-Oriented Goal
Outcome goals work best when the domain is already familiar (Seijts & Latham, 2012).
These are situations where:
You have done similar tasks many times
The steps are predictable
The skill set already exists
Here, outcome goals are not overwhelming. They are grounding.
Examples
“Draft section two of the chapter by Thursday.”
“Submit the proposal by the end of the week.”
The brain is no longer solving unknowns. It is executing known patterns.
How to Apply This as an ADHDer or Practitioner
Before setting a goal, assess the domain. This matters more than specificity, timelines, or metrics.
Step 1: Assess Familiarity and Clarity
Ask yourself:
Is this a domain I have real experience in?
Do I understand what the work actually involves?
How clear does “done” feel right now?
Does a specific outcome goal feel motivating or overwhelming?
Low clarity paired with overwhelm usually signals that the brain is still learning the terrain.
Step 2: Match the Goal Type to the Domain
Choose process goals when the domain is new, complex, or ambiguous.
Choose outcome goals when the domain is familiar and the steps are explicit.
Step 3: Reassess as Experience Grows
Goal type is not permanent.
What starts as:
“Explore this for 20 minutes and see what I learn”
Can later become:
“Draft section two by Thursday.”
The ambition stays the same.The structure adapts to the brain’s capacity.
Want Support Applying This to Your 2026 Goals?
If you want help translating this into goals that actually work with your ADHD brain, you can book a free 30-minute discovery consult with Dr. Cheryl to explore ADHD coaching and see whether it is a good fit.
Work With Neural Revolution
• Evidence-based, neurodiversity-affirming support
Science-grounded insights for ADHDers who are done fighting their brains.
Comments