10 New Year’s Resolutions to Help Manage ADHD

As the new year begins, it’s a great time to set resolutions that promote mental and physical wellness and improve your day-to-day life. If you have ADHD, resolutions focused on organization, self-care, and healthy habits can make a world of difference. 

Here are 10 New Year’s resolutions designed to help manage ADHD:

1. Prioritize Consistent Routines

One of the most effective ways to manage ADHD is by establishing a structured daily routine. Set specific times for waking up, eating, working, and going to bed. Consistency can help reduce the chaos that often comes with ADHD and create a sense of predictability.

2. Break Tasks Into Smaller Steps

People with ADHD often feel overwhelmed by large tasks. This year, commit to breaking tasks into smaller, manageable steps. Writing down each step and crossing them off as you complete them will give you a clear path and make the process feel less daunting.

3. Use Timers to Stay on Track

Staying focused can be difficult, so using timers or alarms to limit the time spent on specific tasks can help. Whether it’s setting a timer to work for 20 minutes and taking a 5-minute break or using an alarm to remind you to switch tasks, this technique can improve focus and productivity.

4. Get Organized and Stay Tidy

Clutter can be particularly distracting for people with ADHD. Make a resolution to declutter one area of your home or workspace each week. Keep things organized by using labels, storage bins, or digital apps that help you stay on top of tasks and appointments.

5. Practice Mindfulness and Relaxation Techniques

Mindfulness practices, such as deep breathing, meditation, or yoga, can help reduce stress and improve focus. Commit to spending a few minutes each day practicing mindfulness to center yourself and calm your mind, especially when feeling overwhelmed.

Need a guided meditation? Here’s one from Certified ADHD Coach Pam Valdes:

6. Set Achievable Goals

Goal-setting can be challenging for those with ADHD, as long-term goals can feel unattainable. This year, focus on setting smaller, short-term goals that are realistic and achievable. Celebrate your accomplishments along the way to keep your motivation high.

Learn more about SMART goals here.

7. Exercise Regularly

Exercise has been shown to improve focus and mood for people with ADHD. Set a goal to incorporate physical activity into your routine, whether it’s going for a walk, joining a fitness class, or practicing sports. Exercise helps reduce restlessness and boosts mental clarity.

8. Limit Distractions

To stay productive, it’s important to minimize distractions. Commit to creating a workspace that limits distractions—such as turning off notifications, using noise-canceling headphones, or finding a quiet space to focus. Reducing external distractions can help you stay on task.

9. Practice Self-Compassion

ADHD can sometimes lead to feelings of frustration and self-criticism. Make a resolution to be kinder to yourself. Practice self-compassion by acknowledging that ADHD may make certain tasks more challenging, but it doesn’t define you. 

Remember to treat yourself with patience and understanding.

10. Seek Support When Needed

Managing ADHD can be overwhelming, but you don’t have to do it alone. This year, consider seeking professional support. Whether it’s through therapy, coaching, or joining an ADHD support group, connecting with others can provide guidance and boost your motivation.

How Pam Valdes, Certified ADHD Coach, Can Help

Pam Valdes is a certified ADHD coach who specializes in helping individuals with ADHD create strategies tailored to their unique challenges. She works with clients to establish routines, improve focus, and set realistic goals that lead to lasting success. Pam’s empathetic, non-judgmental approach ensures that clients feel supported while they work toward their goals. Her personalized coaching can help you develop actionable strategies to manage ADHD and make progress in all areas of life.

If you’re looking for support in managing ADHD this year, the Next Step 4 ADHD team is here to help. Contact our team today to schedule a coaching session and start the new year with a clear plan for success.