Goal setting for Children with ADHD

That feeling of “Oh, I’ll just do it tomorrow” – otherwise known as inertia – can be especially common in children with ADHD. While your child may have no problem sticking with a task once they’ve started, getting them to start can often feel like the real challenge.

This isn’t laziness. As Anna Dafna – a previous podcast guest and an expert in ADHD, ASD, dyslexia, and executive function coaching – explained, ADHD affects executive functioning: the brain’s ability to plan, prioritise, and manage time. Anna uses proven models of change rooted in holistic, neuroscience-based and somatic therapies (like the polyvagal theory) to help children boost confidence, happiness and performance.

Think of it like extra friction: a child with ADHD just needs a little more help getting into motion.

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So, what does this mean for things like goal setting – particularly around moments like New Year’s or a new school term? It means the process can be incredibly valuable… but it needs to be done right.

Here are our top tips for helping your child with ADHD set and stick to goals:

1. Don’t begin writing the list on an empty stomach

This applies to all of us, but especially to kids with ADHD. The brain needs proper fuel – so before you start discussing goals, make sure they’ve eaten well, had enough water, and gotten good sleep. A fed, rested child is far more likely to engage positively.

2. Don’t just set goals – plan how they can be achieved

Children with ADHD can find it hard to plan and act at the same time. Instead, break the process into two separate steps:

• First, help them map out the plan.
• Then, support them in taking action.

It sounds simple, but this separation can be a game-changer.

3. Start small

Don’t head for Everest if you haven’t climbed your local hill. Keep the goals small and realistic – things they can achieve in days or weeks, not months. Success builds confidence, and confidence builds momentum.

4. Remove obstacles to achievement

Children with ADHD often get stuck in distracting environments. So reduce friction:

• Declutter their space.
• Limit screen time during “goal moments”.
• Set visual cues (like reminders or checklists).
• Help them associate the goal with something positive – like praise or a short reward.

For example, if their goal is to take the bins out every Thursday, make sure everything is ready for them: the trash is in one place, distractions are limited, and you’re there to cheer them on after.

Bottom line:
Goal-setting can build a sense of independence and confidence in your child – especially when done with care. ADHD might make the starting line harder to cross, but with a little support and structure, your child can achieve more than you think.

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