Let’s be honest: traditional New Year resolutions can feel like a punishment. Whether it’s “lose weight,” “save money,” or “get organized,” these goals often trigger procrastination—especially for people with neurodivergent minds.

It’s no surprise many resolutions fizzle out by February.

But here’s the good news, ADHDers: you can rewire how you approach resolutions. ADHD brains thrive on dopamine, novelty, and fun. When you infuse your goals with things that excite or reward you, they go from “I have to” to “I can’t wait to”, and you know your superpower-hyperfixation, is due to kick in soon.

This year, let’s ditch boring goals and turn resolutions into dopamine-rich activities that work with your ADHD brain—not against it. Ready to make 2025 the year of goals that stick? Here’s how.

1. Add Dopamine Hits to Everyday Goals

Dopamine is the brain’s “feel-good” fuel, and it’s often in short supply for people with ADHD. The trick? Pair boring tasks or resolutions with activities that give you an instant boost of joy.

Examples:

• Exercise: Instead of forcing yourself to run, put on your favorite upbeat playlist and dance like nobody’s watching for 10 minutes.
• Chores: Hate doing laundry? Pair it with an episode of your comfort TV show or podcast.
• Decluttering: Set a 10-minute timer, tackle one drawer, and reward yourself with a latte afterward.

By tying your resolutions to something rewarding, you make progress feel like play.

2. Turn Resolutions Into a Game

Gamification is a proven way to keep ADHD brains engaged. Think of your goals as a series of challenges, levels, or milestones where you win real rewards along the way.

How to gamify your resolutions:

• Break big goals into tiny, achievable tasks. For example, “Save $1,000” becomes “Save $20 every week.”
• Reward milestones. Treat yourself to a small splurge when you reach $100.
• Use apps that turn habits into games, like Habitica or Todoist. They turn your progress into points or “quests” to conquer.

Remember: progress, no matter how small, is still progress.

3. Make Goals Novel and Fun

Interest engagement is ADHD’s secret weapon. We’re wired to love new things—it’s what makes us hyperfocus on hobbies or binge-watch a new series. So why not use that to your advantage? (Secret tip, if you want to gauge interest for an ADHD, do what this is telling you to do.)

Examples of fun, ADHD-friendly resolutions:

• Try a new hobby every month: Painting, rock climbing, learning guitar—keep things fresh and exciting.
• Cook one new recipe each week: Tie it to a theme like “Taco Tuesdays” or “French Fridays.”
• Travel somewhere local and new: Plan quick day trips to nearby towns, parks, or restaurants.

When your goals spark curiosity and excitement, sticking to them feels effortless.

4. Build in Visual Reminders (Because Out of Sight = Out of Mind)

If your resolutions live in a forgotten notebook, it’s game over. ADHD brains need visual cues to stay on track.

Simple strategies:

• Use sticky notes or a whiteboard in high-traffic areas (e.g., kitchen or desk). Write your goals in colorful, bold handwriting.
• Create a vision board with photos or magazine cutouts of things you want to achieve.
• Set fun reminders on your phone with emojis and motivating phrases (e.g., “💪 Time for a dance break!”).

Visual prompts help your brain stay focused and excited about the “why” behind your resolutions.

5. Pair New Year Goals With Neurodivergent Tools That Support You

Sometimes, ADHD brains need a little help from tools that calm, ground, or motivate us. Pair your new dopamine-rich habits with neurodivergent-friendly tools to stay balanced during the chaos of January and beyond.

MindCoco’s ADHD-friendly products can help:

• CocoPuffy: A squishy, stress-relief companion that’s perfect for calming those “resolution overwhelm” moments. Keep it by your desk or in your bag for quick sensory relief.
• Orbit Earplugs: Perfect for tackling noisy gyms, crowded cafes, or distracting work environments while you chase your goals.
• Sensory Worry Stones: Textured, solid pieces of silicone that you can fidget with while you work or rest. No more nail biting and hair pulling.

When you support your ADHD brain’s needs, sticking to new habits becomes so much easier.

6. Progress > Perfection: Celebrate the Wins (Even the Small Ones)

Perfectionism is the resolution killer for ADHDers. Here’s the truth: It’s okay if you miss a day, a week, or even a month. What matters is that you keep going.

Celebrate every win—no matter how small:

• Cooked one meal this week? That’s progress.
• Saved $10 instead of $20? Still counts.
• Meditated for 5 minutes instead of 15? Amazing.

The journey is just as important as the destination. Be kind to yourself, take breaks, and reward the effort.

For 2025, craft the new year resolution that sparks joy rather than dread, by adding fun, dopamine, and curiosity to your goals, you can turn them into something you actually enjoy doing.

Remember: ADHD brains are capable of amazing things—especially when you play by your own rules. Break goals into bite-sized tasks, gamify them, and celebrate every step forward.

Here’s to a new year full of dopamine hits, small wins, and goals that stick.

You’ve got this. 💪✨