Goal Setting for Neurodivergent Individuals

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 cannot seem to 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.

But for some people, goal setting may be particularly challenging. From sensory sensitivities to difficulty with organization, it is no wonder that traditional goal setting usually doesn’t work for the neurodivergent brain.

If you are dealing with the challenges listed below, there is help available. You can see a mental health counsellor or neurodivergence coach.

Read on to learn more about what traditional goal setting entails, the connections between traditional goal setting and neurodivergent challenges, and several strategies for goal setting as a neurodivergent individual.

Traditional Goal Setting

Have you ever noticed that traditional goal-setting methods may seem like you are receiving advice from someone who just doesn’t quite get it?

These goals usually fit narrow standards of what “normal” is. The problem is not your neurodivergence. It is that the goals don’t align with the way your neurodivergent brain operates and what you need to succeed.

Traditional goal-setting methods often emphasize rigidity, which may not resonate with neurodivergent individuals. This focus on meeting precise criteria 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. Here are some examples of some rigid and unrealistic goals that society may place upon us:

Setting a goal to work out at a specific time every day, although you never have consistent energy levels in order to work out every day.
Setting a goal to use certain calendars and schedulers because this is what society deems helpful, despite the fact that these never work for you.

What is Neurodiversity?

Traditional goal setting doesn’t take into account the concept of neurodiversity, which refers to the natural variation in the way each of us thinks, feels, acts, and interacts with the world. This is due to the fact that no two brains are structured the same way.

This concept involves two key terms: neurotypical and neurodivergent. Neurotypical refers to the way in which society sets norms for how people should function. If you function similar to these norms, society may characterize you as neurotypical.

But if your neurocognitive functioning differs from what is considered “normal” by society, you may be considered neurodivergent.

This term was coined in 2000 by Kassiane Asasumasu following the autistic rights movement in the 1990s, where she noticed that there were non-autistic individuals who functioned differently from the neurocognitive functioning considered “normal” by society.

As our understanding of neurodivergence evolves as a society, new identities may be added to this neurodivergent umbrella. But here are some terms that currently fit into this umbrella:

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

Interestingly, some neurodivergences, such as AuDHD, combine more than one neurodivergent identity.

Executive Dysfunction and Goal Setting

We all have cognitive and mental functions that help us organize our thoughts and make goal-directed decisions using critical thinking skills. We use these functions to get tasks done by taking the actions needed and controlling behaviors that would inhibit us from meeting our goals.

With executive dysfunction, there are challenges with some cognitive functions that make it difficult to maintain and achieve long-term goals. Tasks such as organizing, remembering where you put things, regulating emotions, setting a schedule, and sticking with tasks become difficult.

Executive dysfunction can impact multiple areas of functioning, including motivation, self-control, awareness of oneself and others, memory, emotions, and problem-solving. We can all struggle with executive dysfunction, but this is more common in neurodivergent individuals than in neurotypicals.

Traditional Goal Setting and Neurodivergent Challenges

Setting goals can be challenging for neurodivergent individuals due to a diverse range of traits, including:

Impulsivity: Difficulty in controlling impulses can lead to setting unrealistic or unachievable goals.
Attention Difficulties: Challenges with sustaining attention can make it hard to follow through on long-term goals.
Difficulty with Organization: Challenges in organizing thoughts and tasks can hinder clarity in goal setting.
Procrastination: The tendency to delay tasks often leads to unfinished projects and unfulfilled 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: This can come in the form of ADHD paralysis or autistic inertia. When faced with multiple tasks, task paralysis can make it difficult to identify where to start, which can make goal setting difficult.
Motivational Challenges: Neurodivergent individuals may have motivational levels that can. It can be difficult to stay engaged with your goals if you lack motivation.
Rejection Sensitive Dysphoria: The intense sensitivity to perceived criticism or rejection may prevent neurodivergent individuals from setting goals.

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

What Is Neurodiversity-Affirming Goal Setting?

Since traditional goal setting doesn’t work for the neurodivergent brain, we need a new approach.

Neurodiversity-affirming goal setting involves a strengths-based approach that is aimed at setting goals that support each neurodivergent person's unique strengths, interests, and challenges.

Throughout this process, the goals that are set will validate your neurodivergent differences, including the ways in which you process sensory information, communicate with others, manage your time, and relate to the world around you.

Additionally, neurodiversity-affirming goal setting takes into consideration how your environment impacts your ability to set goals. We aim to change the environmental or contextual aspects that make goal setting difficult for you. We do not aim to change you.

Environmental barriers can include sensory aspects such as the need for noise-cancelling headphones so that you can set goals with distractions.

Using Your Neurodivergent Brain to Your Advantage With Goal Setting

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.

Thankfully, your brain does many things for you naturally. For instance, your brain typically releases dopamine when you do something that you enjoy.

Furthermore, some neurodivergent brains, in particular ADHD and autism brains , operate through motivation that is interest-based.

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

Novelty & Exploration: Introduce novel experiences to boost your dopamine levels by stimulating curiosity and interest. Seek out new activities, explore different environments, or engage in unfamiliar tasks to trigger a dopamine release. This approach helps to recharge the brain by providing rewarding experiences. It also contributes to improved focus and emotional regulation.
Get Moving: 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. If you find exercise boring, try finding enjoyable ways to stay active so you can turn exercise into a rewarding routine. This will help to naturally boost dopamine and support better cognitive function.
Explore Creative Activities: Engaging in creative activities stimulates dopamine release. Activities like painting, writing, or playing music allow for self-expression and can create a sense of accomplishment. By channeling emotions into art, you can experience a sense of fulfillment. This form of engagement helps regulate dopamine and foster a more positive mood. It also contributes to better emotional and cognitive balance.
Listen to Music: Listening to music is not only enjoyable but can also trigger the release of dopamine in the brain. 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. You could also attend live performances or engage in musical activities, like singing or playing an instrument. This could further boost this effect and promote a more positive and balanced emotional state.
Connect & Spread Laughter: Human connections and social interactions are essential for emotional well-being and dopamine regulation. 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, as these social interactions provide support and foster positive emotions.

Strategies for Neurodivergent Goal Setting

Don’t Should Yourself: Eliminate “should” from goal statements. Phrases like “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 individual interests.
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 if you are an ADHDer or autistic. You may also want to explore dialectical behavioral therapy (DBT) if anxiety is a reason you face challenges with goal setting. Brainspotting therapy is also supportive for goal-setting difficulties related to trauma.
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.
Environmental changes: Do work in an environment that limits distractions and helps to calm your nervous system.
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. This gradual approach allows you to build confidence and establish a sense of success along the way.
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. Recognizing and using these moments allows you to tackle challenging projects or deeply engage with passions.
Make It Fun: Make goal-setting fun to enhance motivation and engagement. Gamifying tasks, by turning them into challenges or incorporating play, can 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. Additionally, use color-coded planners or digital tools to help organize tasks in a visually appealing way to make it easier to track progress and stay focused.
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.

Book a Free Consultation With Blue Sky Learning

Are you or someone you know currently facing challenges with goal setting? Are you feeling stuck and looking for personalized strategies so that these goals feel a little less overwhelming?

As a team of neurodivergent-identified and allied therapists and coaches, Blue Sky Learning can support you.

Book a free 20-minute consultation with a member of the Blue Sky Learning team by emailing hello@blueskylearning.ca or following the link below.

Book a Free Consultation