Goal Setting for Neurodivergent Individuals

Kaitlyn Boudreault
Mar 21
6 min read

Updated: Oct 18

Have you ever felt stuck, unable to set a goal, no matter how hard you tried?

Do you dread goal-setting and get frustrated when you can’t decide where you want your life to go?

Of course!

Every one of us may experience challenges with goal setting from time to time. It is a normal human experience.

Blank page to practice neurodivergent goal setting

But for many neurodivergent adults and teens, traditional goal-setting frameworks actually create barriers. From sensory sensitivities to executive dysfunction, it is no wonder standard advice rarely works for the neurodivergent brain.

If the challenges below feel familiar, a neurodiversity-affirming therapist or ADHD/autism coach can help.

Read on to learn more about how typical goal setting often fails, how executive dysfunction and dopamine play a role, and 10+ strength-based strategies to set goals that fit YOUR brain.

Why Traditional Goal Setting Falls Short

Traditional goal-setting methods (“set SMART goals, track daily, never deviate”) can often feel like advice from someone who doesn’t "get" neurodivergence.

These approaches usually fit narrow standards of what “normal” is and may:

Assume constant energy and sensory tolerance.
Emphasize rigidity and punish flexibility rather than reward creative thinking.
Focus on meeting precise criteria that can also lead to anxiety.

When we try to set goals based on these narrow standards, this will normally lead to not completing the goal. Example of a rigid goal:

“Work out at 6 a.m. every day.”: If your energy fluctuates or mornings are sensory nightmares, you’ll miss the target and feel like you failed.

The problem is not your neurodivergence. It is that the goals don’t align with the neurodivergent brain.

What is Neurodiversity?

N eurodiversity is the natural variation in the way each of us thinks, feels, acts, and interacts with the world, as no two brains are structured the same way.

If your wiring diverges from the societal “norm,” you’re neurodivergent (ND), a term coined by Kassiane Asasumasu around the autistic rights movement when she noticed that there were non-autistic individuals who functioned differently.

Under the neurodivergent umbrella, we find:

Autism
Bipolar Disorder
Down syndrome
Attention Deficit Hyperactivity Disorder (ADHD)
AuDHD
Borderline Personality Disorder (BPD)
Depression
Obsessive Compulsive Disorder (OCD)
Dyslexia
Tourette’s syndrome
Anxiety
And More

Moreover, as our understanding of neurodivergence evolves as a society, new identities may be added to this neurodivergent umbrella.

On the opposite side, neurotypical refers to individuals who function similarly to societal norms.

Executive Dysfunction & Goal Setting

Executive functioning involves the cognitive and mental functions that help us organize our thoughts and make goal-directed decisions.

Executive dysfunction, which is common in ADHD, autism, and mood disorders, makes it hard to:

Maintain and achieve long-term goals.
Organize tasks.
Estimate time.
Start or finish projects.
Remember where you put things.
Regulate emotions during setbacks.
Stay motivated on a task.

We can all struggle with executive dysfunction, but this is more common in neurodivergent individuals than in neurotypicals. So goals that rely on “just do it” will fail ND brains by design.

Neurodivergent-Specific Goal Barriers

Setting goals can be challenging for neurodivergent individuals due to:

Impulsivity: Difficulty controlling impulses can lead to unrealistic or unachievable goals.
Attention Difficulties: Challenges with sustaining attention can make it hard to follow through on long-term goals.
Perfectionism: The need for perfection can make it difficult to set goals. If you fear failure, you may avoid goal-setting altogether.
Sensory Sensitivities: An environment that is overwhelming can make it difficult to concentrate on goal-setting.
Task Paralysis (ADHD paralysis or autistic inertia): When faced with multiple tasks, it can make it difficult to identify where to start, which can make goal setting difficult.
Rejection Sensitive Dysphoria: Fear of rejection blocks you from taking action.

These challenges can create unique barriers for neurodivergent individuals in the goal-setting process.

Neurodiversity-Affirming Goal Setting (What Works!)

ADHD has been linked to an imbalance in the dopamine systems within the brain. Research suggests that ADHDers often have reduced dopamine receptor availability or lower baseline levels of dopamine.

For this reason, traditional goal setting doesn’t work for the neurodivergent brain, and we need a new approach.

Neurodiversity-affirming goal setting involves a strengths-based approach that aims to support each neurodivergent person's unique strengths and needs.

For instance, some neurodivergent brains, in particular ADHD and autistic brains , operate through motivation that is interest-based.

Therefore, stimulating the release of dopamine by engaging in pleasurable activities or activities that motivate you can help with goal setting. Here are some strategies:

Novelty Breaks: Introduce novel experiences to boost your dopamine levels by stimulating curiosity and interest. This approach helps to recharge the brain by providing rewarding experiences and also contributes to improved focus.
Moving Hacks: Exercise stimulates the release of neurotransmitters, including dopamine. It is an effective method for improving your mood, focus, and energy levels. Engage in regular physical activity, such as walking, jogging, or dancing.
Explore Creative Activities: Activities like painting, writing, or playing music allow for self-expression and can create a sense of accomplishment. This form of engagement helps regulate dopamine and foster a positive mood and better emotional and cognitive balance.
Listen to Music: The emotional and sensory experience of music can lift your spirits and improve your mood. Create a playlist of your favorite songs and integrate this music into your daily routine.
Connect & Spread Laughter: Human connections are essential for emotional well-being. Spend time with friends and family, share experiences, and engage in meaningful conversations to improve your dopamine levels. In addition, laughter is a natural source of joy that enhances mood and stimulates dopamine release.

8 ND-Friendly Goal-Setting Tactics

Don’t Should Yourself: Eliminate “should” from goal statements. “I should exercise” can foster feelings of guilt and lead to resistance in pursuing goals. Instead, focus on expressing what you want to accomplish. For example, reframe the goal as “I want to incorporate more movement.” This shift in language helps cultivate a sense of choice, which makes the process feel more enjoyable and aligned with your interests.
Reframe Goals to Intentions: Reframing traditional goals into intentions can facilitate a more fluid approach to goal-setting. Intentions focus on the desired outcome rather than a specific destination. For instance, instead of setting a goal to read a certain number of books this year, an intention might be to cultivate a love for reading by exploring different genres. This shift allows for exploration and growth without the burden of strict accountability.
Make the Goals Bite-Sized: Break larger goals into bite-sized, manageable tasks to reduce feelings of overwhelm. Each completed task serves as a motivational boost, which can make it easier to maintain focus and momentum. For example, if the goal is to declutter a space, start with one drawer at a time rather than doing the whole room at once.
Use Your Hyperfocus: Many neurodivergent individuals experience periods of hyperfocus, where they can intensely concentrate on a particular interest or task. When hyperfocus arises, take the opportunity to work on goals that resonate with you. Prepare a list of interests or tasks aligned with your goals to maximize these moments.
Make It Fun: Gamify tasks by turning them into challenges to create an enjoyable experience. Consider rewarding yourself after completing a task. For example, if you aim to incorporate more exercise, try dancing or participating in playful sports rather than traditional workouts. By making the process enjoyable, you are more likely to stay engaged and committed to your goals.
Make It Visible and Visual: Visual reminders of goals can significantly improve motivation and clarity. Create vision boards, charts, or use sticky notes with affirmations related to goals to serve as daily inspiration. Place these visual cues in prominent areas to ensure your goals remain top of mind.
Take Your Energy Levels Into Account: The spoon theory understands that you have different energy levels depending on the task at hand. When goal setting, take into account how much energy you need based on the type of goal you are setting.
Explore Therapy or Coaching: If you have tried these strategies and you are looking for a more personalized approach to goal setting, consider therapy or coaching. An ADHD coach or autism coach could support you. You may also want to explore dialectical behavioral therapy (DBT) if anxiety is a reason you face challenges with goal setting or Brainspotting therapy if goal-setting difficulties are related to trauma.