ADHD-proof your New Year's Resolutions

Welcome back and happy new year! Hard to believe that 2025 is already here…

Let’s go back in time: It’s January 3rd, 2024 and my new planner is already haunting me. I outlined the perfect system to make sure this time would be different. Spoiler alert: It didn’t. By February, the planner was a coaster for my coffee. 

It’s now 2025, and I’m doing things different. Somewhere during my failed attempts over the years, I realized something. My resolutions don’t flop because I lack discipline or drive. They flop because I treated my ADHD like an opponent instead of a collaborator.

Habit-Stacking

Habit stacking is the ADHD brain’s version of life hacking.

James Clear’s Atomic Habits breaks it down like this: You take something you already do (a habit that’s on autopilot) and tack on a new habit you want to build. 

Why it works for ADHD brains:

• It reduces decision fatigue. Instead of wondering when to fit something in, you know exactly where it goes.

• It builds momentum. Your existing habit becomes a cue for the new one, making it harder to forget.

Examples tailored for ADHD bodies/brains:

• Brush your teeth → Then do 10 squats (a sneaky fitness hack).

• Start the kettle for your coffee → Use the boil time to journal one sentence about your day.

• Open your laptop → Knock out 5 minutes of focused work before doomscrolling.

It’s ADHD-proof because it’s simple. Give it a try!

ADHD Resolutions, Reddit Style 💯 

“New Year’s resolution ‘live with ADHD not against it.’”

• My take: This hits home. Most resolutions fail because they’re designed for neurotypical brains. Living with ADHD means finding systems that work for you, even if they look nothing like the “right” way. 

“I saw a TikTok today that suggested skipping resolutions in favor of a bingo board. I think it’s smarter than pretending that I’ll do the dishes daily.”

• My take: Bingo boards > bullet journals, 100%. A visual dopamine machine like this is gold for ADHD brains. You get the thrill of checking off a box, but without the rigidity that makes daily habits feel like a chore. 

“My resolution: no new year’s resolutions. So far has gone perfectly well.”

• My take: Honestly… valid. Opting out of the system entirely is sometimes the most liberating choice. No guilt, no failure, and probably better outcomes.

Bottom line: The only resolution that matters is showing up, imperfectly, and trying again. You in?

That’s a wrap! Forget perfect. Progress is the only resolution you need.

Made it this far? Here’s your small win for today: 🏆

Happy new year!

—Eugene (ADHDfounder) ✨