How to Help Someone with ADHD Make it all the Way to the Finish Line

Goal directed persistence is a core weakness for individuals with ADHD.  Reaching long term goals can be problematic.  They have difficulty sustaining their attention and delaying gratification in order to reach a future goal.  The excitement and pleasure of some more immediate event present right here and now cannot be resisted.  The ADHD individual knows what they should do, but just doesn’t do it.  They become distracted, side tracked, lose motivation or change their plans.  These difficulties are frustrating for the ADHD individual and for their loved ones and can lead to underachievement, low self-esteem and depression.

Goal setting is an important first step needed to help an ADHD individual persist toward a future goal. Goals can include attaining a good grade on a test, completing a project, maintaining a neat room or work station, or completing a long term work project.  When an individual writes down, verbalizes and commits to a future goal, he or she is more likely to reach the goal.

The following are some strategies to help someone stay on track and maintain persistence and motivation in order to reach a future goal:

-Break tasks into parts and identify specific behaviors needed to reach each part.

-Commit to completing the specific behaviors intended.

-In advance, say out loud the exact behavior that you plan to do.  For example, “I will write my homework in my planner.” or “I will study for a half hour after work/school”.

-Reward yourself when you do follow through with the committed to behavior.  Parents, spouses and loved ones can reinforce the completion of a behavior by using praise.

-Externalize cues.  Write the goals down and post them at the point of performance.  This will create an environmental trigger to cue you to perform the behavior.

-Start with easier goals to create opportunities for success.

-Intersperse less boring or challenging activities with the intended behavior.

-Seek help, tutoring or education if there is a skill deficit and you lack the exact knowledge of how to perform a particular behavior.

-Limit distractions in the environment where the behavior is to take place as much as possible.

-Learn from successes and failures.  Review why you did or did not meet a goal to develop interventions for the future.

-An ADHD coach can help set up and fine tune strategies to help you reach your future goals.

ADHD Coaching is available online, by phone , and in-person.