Why SMART Goals Don’t Work for ADHD (And How We Get Things Done Anyway)

We’ve all been there: New Year’s resolutions, big goals, and well-meaning intentions. For many, setting goals like "I’ll clean the house" or "I’ll finish reading that book" seems like a solid plan. Enter SMART goals—the widely accepted method for setting goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

But here’s the truth: for many people with ADHD, SMART goals don’t work. They often feel rigid, overwhelming, and unattainable. In fact, they can sometimes cause more stress than they alleviate. So how do we get things done without falling into the neurotypical mold? We embrace a more flexible, ADHD-friendly approach that works for us. Here’s how.

The Problem with SMART Goals for ADHD

SMART goals are designed to work for neurotypical minds, but for people with ADHD, they can be a trap. Let’s break down why they don’t always work:

• Specific:
  The specificity of SMART goals can be too limiting. For instance, “I’ll clean the house for two hours” might seem clear, but for someone with ADHD, narrowing down to one task feels overwhelming. What if you don’t know where to start? The "specific" idea can become a mental block, and then you’re stuck.

• Measurable:
  Tracking progress with SMART goals feels like a marathon. For example, "I’ll read 30 pages of this book every day" may sound like a productive goal, but when focus is scattered, it often turns into guilt. We all know that ADHD minds can jump from task to task, so having a measurable standard is often just another way to beat ourselves up when we don’t meet it.

• Achievable:
  SMART goals assume we know what’s realistic, but that’s not always the case. ADHD can make it hard to gauge what’s feasible. We might set out with an ambitious goal in mind, only to realize it’s way too big (or too small) for our current state of mind.

• Relevant:
  Relevance is a tricky thing for ADHD brains. What seems important one minute can lose its luster the next. It’s easy to get sidetracked by new ideas or distractions, so staying on course with a "relevant" goal can feel like a constant uphill battle.

• Time-Bound:
  Deadlines can be crushing for people with ADHD. A rigid timeframe to complete a task can ramp up anxiety, leading to procrastination instead of productivity. The pressure of being on a clock is sometimes just too much to handle.

The ADHD Approach to Getting Things Done

Instead of using SMART goals, ADHD brains thrive with more flexible, creativity-driven strategies. Here’s how we get things done without the stress of traditional goal-setting:

• Chunking Tasks:

Break tasks into small, manageable chunks. Instead of saying, "I’ll clean the entire house," try, "I’ll clean the kitchen for 10 minutes." It’s easier to commit to a small chunk, and once you’ve accomplished that, momentum will carry you forward. Small wins lead to bigger successes.

• The 5-Minute Rule:

Commit to doing a task for just five minutes. It may sound like a tiny amount of time, but that’s the point—it’s low-pressure. Often, once you start, you’ll find yourself working longer than planned. The trick is simply getting started.

• Visual Timers and Reminders:

ADHD minds need structure, but not in a way that feels confining. Visual timers, like the Pomodoro Technique, or setting alarms for reminders, can help keep your brain on track. Use these tools to make time feel like a game or race against the clock, rather than a rigid deadline. There are Google Chrome Extensions, Apps and more to assist with this on all devices. 

• Interest-Based Goals:

Instead of focusing on what you "should" be doing, allow yourself to engage with tasks that genuinely spark your interest. When you’re drawn to something, motivation comes naturally. Whether it’s organizing, painting, or reading, if it excites you, you’ll do it. Allow your brain to lead the way.

• Body Doubling:

Working alongside someone—either physically or virtually—can help you stay focused. Use FaceTime, a YouTube livestream, or even a group chat to have a "body double" who works with you, helping you stay engaged and productive. I personally watch Vlogs by creators like Laura Lee, LaurDIY Zoe Snugg, Carrie Dayton, and Remi Ashten.

• Treat Yourself (But, You Know, Within Reason):

After completing a task, it’s important to treat yourself—but in a way that doesn't derail your progress. We can get caught in the trap of over-celebrating, which leads to burnout and further procrastination. Instead of saying, "I’ll clean the whole house and then reward myself with an entire pizza," try something small and manageable.

For example, after putting away your clothes, you could treat yourself to something enjoyable, like watching a 15-minute vlog or listening to a favorite podcast. The key is to find something quick and time-bound that feels like a reward without turning into a long distraction.

• Don’t Fall Into the Trap of "If I Do This, Then I’ll Do That"

Avoid the traditional "If I do this, then I’ll do that" pattern, like “I’ll clean for an hour, then I’ll eat dinner.” This can lead to a vicious cycle of fatigue, procrastination, and hunger. Instead, opt for a short, enjoyable break that refreshes you, without making the reward the focus. This way, you're not overloading yourself with unrealistic expectations or delaying a task for an endless “treat.”

Letting Go of Perfectionism and Progress Over Perfection

Perfectionism can be a huge roadblock for people with ADHD. We tend to want things to be perfect, which can lead to task paralysis. When a task seems too big to do perfectly, we might abandon it altogether. But the truth is, progress is better than perfection.

For example, when putting away clothes, instead of aiming for a perfectly organized drawer, just toss them in. The goal is to get the task done, not to make it perfect. Later, when you feel up to it, you can go back and fold things neatly—but there’s no pressure to make it flawless.

SMART goals may be the gold standard for many, but for ADHD brains, flexibility, creativity, and small wins are the true path to success. Let go of perfectionism, embrace progress, and find a goal-setting method that works for you.

Final Thoughts:

Remember, it’s not about fitting into a neurotypical mold. It’s about finding what gets you to the finish line without burning out. So try new methods, give yourself grace, and celebrate the little victories along the way.

We’d love to hear how you tackle tasks and goals in your own ADHD way. What strategies have worked for you? Drop a comment or share your tips with us—let’s keep this conversation going!