SMART Goals for people with executive dysfunction
People all over are talking about setting goals right now, because it’s the beginning of a new year. The big buzz word for goals has been to make them SMART: Specific, Measurable, Achievable, Relevant, and Time-based. I’m not a fan of SMART goals myself, but I know they’re great for some people. So if you want to give them a try, here are the steps to follow.
Decide what you want to achieve. Really drill down to what it is and why.
For example, if you want to read more books, put a number on that and decide what types of books you want to read. One book a week? That’s 52 books in a year. Do you want them to be fiction or non-fiction or does it matter? Is it that you want to read more or that you want to read more women authors, or authors of a particular race, or maybe more books about a type of person? This is helpful because it gives you the criteria you’ll need for choosing your books, which lessens decision fatigue.
It also helps you know when you’ve achieved the goal.
It’s way easier to measure something positive than negative (depending on what you’re talking about).
For example, if I want to skin-pick less often, I would need to have a baseline of how much I actually do it in order to measure whether I’m doing it less often.
Instead, I would figure out what I want to do instead of skin-picking, and then measure how many times I do the replacement behaviour vs how many times I just keep picking.
Make sure you choose something you’re going to be able to do. You can make it something that might be difficult, but don’t make it impossible.
For example, I see social media people talk about setting goals for how many followers you’re going to have. I dislike that because it’s dependent on other people’s behaviour, and I have zero control over that.
Instead, I would set goals around how many times per week I will post to social media. That’s my behaviour, and while ADHD makes it difficult to control sometimes, I have way more control over what I do than what someone else does.
Your goals need to make sense for your life.
It would be ridiculous for me to set a goal to go to the gym three times a week since I live in the country and there’s a pandemic going on.
What I can do, however, is set a goal to go for a walk every day and to do at-home strength training three times a week.
Goals need end dates to be effective, especially for those of us with crappy executive functioning. That deadline gives us the needed push to get stuff done.
So a goal to write a novel is great, but it’ll be better if you have a date by which you want to have it finished.
Examples in full (not my actual goals):
I will read 52 science fiction novels by December 31, 2022.
When I notice that I am skin-picking, I will pick up my knitting instead and finish two shawls this way by December 31, 2022.
I will post on Instagram three times a week, for a total of 156 posts by December 31, 2022.
I will prepare to walk a 5k in September 2022 by walking outside for at least 30 minutes a day, six days a week, once the weather is warm enough to do so.
I will finish the final draft of my in-progress novel by June 30, 2022.
The biggest problem for us is that all of these goals need to be broken down further before we can really begin working on them.
We need to know all of the steps that will get us to that deadline, and we need to schedule them appropriately so we aren’t scrambling too much to get there.
If you need help breaking things down, that’s what this blog is for—please send an ask! If you, like me, think SMART goals aren’t all that smart for us, make sure you watch the Actually ADHD web site (http://actuallyadhd.org) this month, because I’ll be writing about some other ways to tackle our goals.