ADHD Friendly Goal Setting Worksheet

ADHD GPS Framework: Eliminate Procrastination

Your guide to reaching your goals with clarity and focus.

This framework is made for people with ADHD and divides your journey into three easy steps: Goal, Plan, and System. Let's start and find your way to success!

Goal: Define Your Destination

Start with a crystal-clear Goal using the ADHD method:

• Achievement: Write your goal in the present tense as if you’ve already accomplished it. "I am a successful entrepreneur."
• Desire (Why): Understand why this goal matters to you. "I want to build a business to create financial freedom."
• Habits: Identify the habits needed to achieve your goal. "Entrepreneurs read daily and network regularly."
• Deadline: Set a specific date to achieve this goal. "By December 31st, 2024."

Plan: Map Out Your Route

Next, create your Plan with the ADHD method:

• Action: List all actions needed to achieve your goal.
• Dominoes: Choose the top 3 actions that will create a domino effect of progress. Inspired by "The One Thing" by Gary Keller.
• Hyperfocus Slot: Block out time in your calendar for these top 3 actions.
• Delegate: Delegate tasks to your future self for the next day after your Hyperfocus Session.

System: Stay on Course

Finally, establish your System with the ADHD method:

• Accountability Agreement: Partner with a trusted friend or community member to hold you accountable.
• Distractions List: Identify potential distractions and pair them with your desires to stay mindful.
• Habit Tracking: Use apps to track your habits and enjoy the dopamine boost from maintaining a streak.
• Dopamine +: Reflect on how achieving your tasks feels and use this natural dopamine boost as motivation.

With the ADHD GPS Framework, you have a comprehensive, ADHD-friendly roadmap to guide you towards your goals. Ready to start your journey? Let’s go!

This is a PDF and Milanote template.