Why the "New Year, New You" Hype Is a Setup for the ADHD Brain
By Catherine Mutti-Driscoll, MA, PhD, CALC
Director of Executive Function Coaching, Hallowell Todaro
I don’t know about you, but there’s certainly a lot of pressure to greet the new year with a "new you." However, if you have ADHD like me, this may seem more like a setup than an opportunity. Many of us have had the experience of making a New Year’s resolution, only to find that after a few weeks, it didn’t work out. If you’ve experienced this, here are some alternative approaches for this new year (and new goals in general):
Approaching Goals in New Ways
Rather than falling into the cycle of chasing a new planner or a new gym membership for that hit of novelty, I encourage you to invest in strategies that may prove more enduring. These strategies may initially involve less excitement and magical thinking, but they are more likely to last longer. And, after various failed attempts, this is often what we truly want (but it's hard to remember this in the face of a shiny new planner or the next best deal!)
So, why don’t traditional goals work for ADHDers?
The tricky thing about traditional resolutions is that the ADHD brain has a tough time picturing what is not happening in the present moment. This is known as time blindness.
It can be tough for us to delay gratification in the moment for the "future us."
Even if we are motivated in the moment when we invest in a new membership, there often isn’t enough motivation when we are in the throes of the day-to-day, trying to initiate the new habit or routine regularly.
Traditional goals can also set us up for failure because they are often focused on far-off outcomes, and we can encounter many surprising obstacles along the way.
Common Obstacles:
Past Baggage: We’ve failed before, so we become wary of trying or negative about our abilities.
All-or-Nothing Thinking: We can be perfectionistic, looking at one mistake and giving up entirely.
Lack of Present Support: They are often so focused on future outcomes that they do not nurture the seeds of motivation, support, and enjoyment we need to reach those outcomes.
A More Neurodivergent-Friendly Approach
Instead of grinding yourself down in the old rigid resolution framework, try working with your brain in ways that are compassionate, realistic, flexible, and fun. Here are a few new strategies to try:
1. Pick a flexible theme, word, or intention for the year (or a season)
You can do this now or anytime (which means you can also wait if now is not a good time for you; try working towards something new). Instead of a challenging goal that has a clear endpoint, pick a seasonal theme or a direction. It could be an area you want to grow in, like wanting to "move my body more in 2026."
When we pick a direction, success can be measured in more open ways, no longer pursuing a pass-fail test, and any action will move us in the right direction. You don’t have to wait for the New Year to try something new, and you don’t have to put pressure on yourself once January 1st hits to change your ways radically.
Try these flexible mindsets as you pursue your new direction:
Try again: If you miss a day, try the next day.
Variable Success: Have success metrics for high- and low-energy days. For example, on days when you are low on energy, do one push-up. On high-energy days, go to the gym. Either way, you are moving in the right direction, and you are more likely to keep heading in that direction if you have a realistic plan for low-energy days.
Adjust: Let yourself adjust your approach if it is not working for you. Ask yourself: “What other action might move you in the direction you want to go?”
2. Create a Dopamine Menu
Boost your motivation to continue moving in the direction you want to go by creating a dopamine menu. Fill the menu with options that can boost your motivation and reward you, whether you have 3 minutes or an afternoon to take yourself out on a self-date. This approach helps you on a moment-to-moment basis rather than forcing you to look too far ahead.
Resource: Check on this video for tips on how to utilize this approach to keep your brain happy and motivated: https://www.youtube.com/watch?v=-6WCkTwW6xg
3. Try the ADHD version of SMART goals
I love this article because it offers an ADHD-friendly version of SMART goals. This article encourages us to embrace goals that are “thrilling” and “resonant.” This highlights how important it is that we pick goals that are meaningful for us and that we try to move toward them in ways that are enjoyable and exciting for our brains. If you find that you have been soldiering away at a goal that is not thrilling or resonant for you, permit yourself to tweak it!
Final Thoughts: You Are Already Awesome
Try not to be taken in by the New Year hype and the endless discounts. Many of us need to approach growth in a way that is neurodivergent-friendly and boosts our connection to the present moment.
There’s no need for a "new you" this year. I am quite confident that the current you is pretty awesome, likely much more so than you give yourself credit for (if you’re anything like me). If you still want a “glow up” (I do too!), try approaching growth this year with small intentional actions here and there that can keep you moving :-)
Catherine Mutti-Driscoll
About the Author
Catherine Mutti-Driscoll, MA, PhD, CALC (She/her), is the Director of Executive Function Coaching and an ADHD/Executive Function Coach at the Hallowell ADHD & Behavioral Health Center in Seattle. Catherine is passionate about helping individuals understand their neurodivergent brains, develop self-compassion, and strengthen self-advocacy skills. Catherine’s mission is not only professional but also personal, as she was diagnosed with ADHD, Autism, depression, and dyscalculia in her late 30s/early 40s.
In June 2024, Catherine published The ADHD Workbook for Teen Girls: Understand Your Neurodivergent Brain, Make the Most of Your Strengths, and Build Confidence to Thrive with New Harbinger Press. Catherine is working on a second book, The RSD Workbook for Adults (forthcoming fall 2026). In addition to enjoying writing, Catherine loves to go to school and learn! She holds a PhD in Education, a master's in Cultural Anthropology, and coaching certifications from Impact Parents and the International ADHD Coach Training Center. Catherine is studying to become a Licensed Mental Health Counselor at Walden University (expected 2027).
Catherine supports clients ages 5-80 in executive function challenges, work/life integration, school/college issues, and workplace accommodations. Catherine also has extensive experience working with girls & women, gifted/twice-exceptional individuals, adults in midlife, and clients with co-occurring conditions.
When she’s not coaching, studying, or writing, Catherine enjoys spending time with her neurodivergent family, collecting tarot decks, drinking coffee with friends, taking walks and attending Barre3 classes, dancing to Taylor Swift, and reading contemporary romance books.
