Intentional Planning for ADHD is written by Suzy Carbrey
As an adult with ADHD or executive functioning challenges, it can be easy to get swept up in the whirlwind of reactive tasks. Whether you’re a parent juggling family responsibilities or a professional managing a demanding workload, the nature of ADHD can often make you feel like you’re constantly putting out fires, responding to the urgent needs of others, and losing sight of your own priorities. The cycle of reacting to everything around you, rather than proactively steering toward your goals, can leave you feeling drained and stagnant.
But here’s the thing: without intentional, proactive planning, it’s almost impossible to make progress on your top priorities. You risk staying stuck in a cycle of busy work—doing lots of things but not moving the needle where it really matters. This post is about shifting that dynamic by carving out dedicated time to work on your goals and making sure you’re doing the proactive things that push you forward, rather than always responding to what’s most urgent.
The Power of Intentionality
One of the key struggles for adults with ADHD is maintaining consistent focus and momentum on long-term goals. The world around you is full of distractions and demands, each screaming for immediate attention. With ADHD, it’s easy to get pulled into these distractions and feel like you’re getting a lot done—but in reality, you may be checking off low-priority tasks instead of making meaningful progress on your biggest goals.
The solution to this challenge is intentionality. Being intentional means purposefully choosing what you focus on and how you spend your time. It’s about planning proactively, rather than allowing the whirlwind of tasks and responsibilities to dictate your actions. This mindset shift will help you make progress on the things that matter most, instead of just reacting to external stimuli.
But how do you start practicing intentional planning and action in a way that works with ADHD and executive functioning challenges? Let’s dive into some strategies to help you plan and act more proactively.
1. Carve Out Dedicated Time for Your Priorities
The first step in moving toward proactive action is setting aside dedicated time to work on your top goals. Without blocking out specific time for important tasks, you’ll find it too easy to slip into reaction mode, constantly responding to emails, messages, or the immediate needs of others. You need time to work on what truly matters to you, and that means guarding your schedule against distractions.
Start by identifying key blocks of time in your day or week where you can focus solely on your own goals. Whether it’s 30 minutes or two hours, what matters is that this time is specifically dedicated to making progress on your top priorities. During this time, avoid checking emails, answering texts, or responding to non-urgent matters. It’s okay to say no or defer requests—this is your proactive time for moving your own goals forward.
Tip: Set a recurring appointment with yourself in your calendar. Treat it as non-negotiable—just like a meeting or commitment with someone else.
2. Name Specific Tasks Every Day
Without a clear plan, it’s easy to get caught up in busy work, checking items off a to-do list that don’t actually contribute to your bigger goals. To avoid this trap, name specific tasks each day that directly align with your top priorities. Don’t just create a vague list of tasks that need to be done—be intentional about choosing tasks that have a clear finish line and move you closer to achieving your goals.
For example, if your goal is to complete a project at work, instead of writing “work on project” on your to-do list, break it down into specific steps, like “draft introduction” or “create project outline.” Each task should be actionable and directly tied to an outcome, helping you see tangible progress.
This practice ensures that you’re not just busy, but you’re making consistent progress toward what’s important to you. Each day, prioritize tasks that are proactive and meaningful rather than reactive and urgent.
Tip: End each day by reviewing your top priorities and naming 1-3 tasks for the following day that will move you closer to achieving those goals.
3. Focus on a Few Things at a Time
Adults with ADHD often struggle with trying to do too many things at once. You might feel energized by the variety of tasks on your plate, but scattering your focus across too many goals can lead to overwhelm and burnout. Instead, aim to concentrate on just a couple of top priorities at a time. This helps you channel your energy in a focused way, rather than spreading it thinly across many tasks that may not contribute to meaningful progress.
When you scatter your attention across too many areas, it becomes difficult to complete any of them. The feeling of progress is replaced by a sense of frustration. By focusing on just a few things at once, you’ll gain the satisfaction of seeing projects through to completion, which boosts motivation and momentum.
Tip: Pick 2-3 core goals to focus on for the next month. Resist the urge to add more until you’ve made significant progress or completed one of those goals.
4. Break Projects into Manageable Steps
One common pitfall for adults with ADHD is the tendency to feel overwhelmed by big projects. When a goal seems too large or complex, it’s easy to procrastinate or avoid starting altogether. To combat this, break down your projects into smaller, manageable steps. Each step should feel achievable on its own, allowing you to build momentum without feeling daunted by the enormity of the overall goal.
For example, if you’re working on a new business proposal, don’t think of it as one massive task. Break it down into bite-sized pieces: outline your proposal, write the executive summary, research your competitors, etc. By working through these smaller tasks, you’ll find yourself making progress without getting overwhelmed.
Tip: Create a detailed action plan for each major goal, breaking it down into smaller steps. You can use tools like a planner or project management app to track each step.
5. Focus on Tasks with a Clear Finish Line
It’s easy to fall into the trap of working on tasks that don’t have a clear endpoint. This leads to a feeling of constantly being busy without ever actually finishing anything. Instead, focus on tasks that have a definitive finish line—things you can clearly complete and check off your list.
When you work on tasks with a finish line, you not only experience the satisfaction of completion, but you also avoid the sense of ongoing busyness that never seems to result in progress. Each time you finish something, you build momentum that propels you forward to the next task or goal.
Tip: When planning your day, ask yourself: Does this task have a clear finish line? If not, break it down further until you can define a clear point of completion.
6. Avoid the Reactive Trap: Say No to Distractions
In today’s world, distractions are everywhere—emails, texts, social media notifications, urgent requests from others. For adults with ADHD, these distractions can derail your focus and pull you into reactive mode, where you’re constantly responding to external demands instead of proactively working on your priorities.
To stay on track, it’s important to develop the ability to say no or delay responding to non-urgent requests. This doesn’t mean ignoring others’ needs, but rather setting boundaries around your proactive time so that you’re not constantly pulled off course.
Tip: Use tools like “Do Not Disturb” on your phone or computer during your dedicated work blocks. Communicate with others about when you’re available and when you need uninterrupted focus time.
7. Review and Adjust Your Plan Regularly
Intentional planning is not a set-it-and-forget-it process. It’s important to regularly review and adjust your plan to make sure you’re staying on track and adapting to any changes or new priorities. At the end of each week, reflect on your progress: Did you complete the tasks that moved you closer to your goals? Are there any adjustments you need to make to your plan for the upcoming week?
By reviewing your plan regularly, you’ll ensure that you stay proactive and focused on your top priorities, rather than drifting back into reactive mode.
Tip: Set a weekly planning session where you review your goals, assess your progress, and adjust your action steps for the upcoming week.
Planning to Meet Your Goals: Breaking Quarterly Goals into Weekly Action Steps
Planning effectively can make the difference between achieving your goals and feeling perpetually overwhelmed. For adults with ADHD and executive functioning challenges, setting up a structured approach is crucial. Here’s how you can break down your quarterly goals into actionable weekly steps that will help you stay focused and make consistent progress.
1. Define Your Quarterly Goals
Before diving into weekly planning, start by identifying and clarifying your top three quarterly goals. These should be specific, measurable outcomes you want to achieve within the next 12 weeks. For example:
- Goal 1: Improve time management skills.
- Goal 2: Complete a certification course related to career advancement.
- Goal 3: Develop a daily exercise routine to boost energy and well-being.
Tip: Ensure each goal is SMART (Specific, Measurable, Achievable, Relevant, Time-bound) to provide a clear direction and measurable outcome.
2. Break Down Goals into Weekly Objectives
Once your quarterly goals are set, break each goal into smaller, manageable objectives. These objectives will guide your weekly planning. For example, if your goal is to improve time management skills, your objectives might be:
- Objective 1: Research and choose a time management course.
- Objective 2: Complete the first module of the course.
- Objective 3: Implement time management techniques in daily routines.
3. Create a Weekly Action Plan
With your objectives in place, create a weekly action plan. Each week, focus on completing specific actions that contribute to your objectives. Here’s a step-by-step guide to structuring your weekly plan:
- Weekly Planning Session:
- Schedule Time: Carve out a dedicated time each week to plan your actions. This can be a Sunday evening or Monday morning, for example.
- Review Progress: Look back at the past week’s accomplishments and any areas needing improvement.
- Set Objectives: Based on your quarterly goals, determine what you need to achieve this week.
- Plan Specific Actions:
- List Tasks: Break down your weekly objectives into daily tasks. For example, if your objective is to complete a module of a time management course, tasks might include watching the module’s videos, taking notes, and completing any quizzes.
- Allocate Time: Assign specific times for each task in your daily schedule. This ensures you dedicate time to your goals rather than letting them get lost in the shuffle of everyday responsibilities.
- Daily Actions:
- Name Tasks: Each day, identify and name the tasks that align with your weekly objectives. For instance, “Complete Module 1 of Time Management Course” or “Practice new time management techniques for 30 minutes.”
- Track Progress: Use your planner to mark off completed tasks and track your progress. This not only helps in maintaining focus but also provides a sense of accomplishment.
- Review and Adjust:
- Weekly Review: At the end of each week, review what you’ve accomplished. Note what worked well and what didn’t. Reflect on any barriers you faced and adjust your plan for the following week accordingly.
- Adapt Objectives: If you find certain tasks are consistently unmet, reconsider their feasibility or break them down further.
4. Focus on a Few Priorities
To avoid scattering your efforts, focus on a limited number of tasks each week. Overloading your schedule can lead to burnout and reduced effectiveness. Prioritize your most impactful tasks that directly contribute to your goals. For instance, if developing a daily exercise routine is one of your goals, prioritize actions that set up this habit, such as planning your workouts and preparing your exercise gear.
Tip: Use a prioritization technique, like the Eisenhower Matrix, to distinguish between urgent and important tasks. This helps ensure you spend your time on activities that align with your goals.
5. Work Towards Tasks with Clear End Points
Tasks with clear finish lines are easier to manage and more motivating. When planning your weekly actions, include tasks that have definite start and end points. For example, “Write a draft of the project proposal” is more actionable than “Work on project proposal.”
Tip: Break larger tasks into smaller steps if necessary. Instead of “Write project proposal,” you might have tasks like “Outline proposal structure” and “Draft introduction section.”
6. Incorporate Regular Check-Ins
Regular check-ins help you stay accountable and adjust your approach as needed. Set aside time for brief, weekly check-ins where you review your progress, assess any challenges, and adjust your plan for the upcoming week.
Tip: Use visual aids, like progress charts or trackers, to quickly see how you’re advancing towards your goals. This visual feedback can be particularly helpful for staying motivated.
7. Reflect and Refine
At the end of each quarter, use the final week to reflect on your progress. Celebrate your achievements, however small, and identify any areas for improvement. Use this reflection to refine your strategies and set more effective goals for the next quarter.
Tip: Document lessons learned and adjust your planning approach based on what you discovered about your productivity and goal achievement.
Conclusion: Progress Over Busywork
Planning and executing goals effectively requires a structured approach, especially for those with ADHD and executive functioning challenges. For adults navigating these challenges, the path to meaningful progress is rooted in intentional planning and proactive action.
By breaking down your goals into manageable weekly objectives, you create a clear roadmap that directs your efforts and maintains focus. Prioritizing a few key tasks at a time ensures that your energy is concentrated where it matters most, rather than scattering it across numerous, less impactful activities. This approach not only enhances your productivity but also helps you make significant strides towards your overarching goals.
The essence of success lies in shifting from a reactive mindset—constantly responding to external demands—to a proactive one. Dedicate specific time blocks to work on your goals, name and schedule actionable tasks, and avoid letting daily distractions derail your progress. Each step you take should be purposeful and aligned with your objectives, turning busy work into tangible achievements.
Embracing this proactive mindset will lead to more than just completed tasks; it will bring clarity, satisfaction, and a deeper sense of fulfillment into your life. By being intentional with your planning and actions, you can transform your approach to goal-setting, making each quarter a meaningful step toward personal and professional success. Happy planning, and here’s to making real progress!
Learn more about Acceptance with Online Coaching for Executive Functioning / ADHD
Ready to gain control and enhance your executive functioning? As an experienced and compassionate coach, I specialize in providing support for executive functioning and ADHD. To embark on your journey, please reach out to me at 708-264-2899 or email hello@suzycarbrey.com to schedule a FREE 20-minute discovery call consultation.
With a background as a speech-language pathologist, I have a strong foundation in executive functioning coaching. My graduate degree program in SLP placed a significant emphasis on cognition, including executive functions, and I have years of experience in medical rehabilitation, providing cognitive-communication therapy. Additionally, I have completed an ADHD Services Provider certification program, I am Solutions-Focused Brief Therapy Diamond Level 1 certified and I am trained in the Seeing My Time® executive functioning curriculum.
Experience the convenience and effectiveness of online coaching, backed by studies that demonstrate equal results to in-person services. Parents, professionals, and emerging adults love the convenience and privacy of receiving coaching from their own homes.
Whether you reside in Chicago, Milwaukee, Indianapolis, Kansas City, or anywhere else around the globe, I am here to assist you. Schedule your discovery call consultation today, and I eagerly anticipate the opportunity to work with you!
Please note that although I am a certified speech-language pathologist, all services Suzy Carbrey LLC provides are strictly coaching and do not involve clinical evaluation or treatment services. If you require a formal speech therapy evaluation and treatment, please inform me, and I can provide appropriate recommendations.