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ADHD Goal Setting Workbook

Set goals that feel realistic, meaningful, and achievable with your ADHD brain.

Goal setting with ADHD can feel frustrating and overwhelming. You may know what you want, but struggle to stay focused, motivated, or consistent.

This practical workbook helps you set clear, ADHD-friendly goals, break them down into manageable steps, and build flexible systems that support follow-through without pressure or perfection.

Do you struggle to follow through on goals, even when they matter to you?

With ADHD, goal setting often isn’t the problem. It’s everything that comes after.

ADHD Executive Function

You may recognise this:

  • Setting goals with good intentions, then losing momentum

  • Feeling overwhelmed by big goals

  • Struggling to prioritise what matters most

  • Procrastinating or avoiding tasks altogether

  • Feeling discouraged when progress feels slow

  • Telling yourself you just need more discipline

These challenges aren’t a lack of effort.
They’re part of how ADHD affects planning, focus, and motivation.

When goal setting isn’t ADHD-friendly:

  • Goals feel vague or unrealistic

  • Motivation fades quickly

  • Tasks feel too big to start

  • Overwhelm leads to avoidance

  • Progress feels inconsistent

  • Self-blame creeps in

When goals are designed for ADHD:

  • Clear, meaningful goals

  • Smaller, manageable steps

  • Flexible planning and prioritisation

  • Motivation that works with your brain

  • Visible progress over time

  • More confidence and self-trust

What this workbook helps you build...

  • Clear, realistic goals that actually matter to you

  • An ADHD-friendly approach to SMART goal setting

  • Confidence breaking big goals into smaller steps

  • Better prioritisation and planning

  • Tools to stay motivated without burning out

  • A more compassionate relationship with progress

This is about progress that feels doable, not exhausting.

What’s inside the workbook

What you’ll work through:

  1. Understanding goals and ADHD

  2. Identifying personal and professional goals

  3. ADHD-friendly SMART goal setting

  4. Breaking goals into manageable tasks

  5. Prioritisation and planning strategies

  6. Overcoming common ADHD obstacles

  7. Tracking progress and adjusting goals

  8. Staying motivated in realistic ways

  9. Celebrating progress and reflecting

  10. Committing to next steps

Each section includes clear explanations, reflection prompts, and practical exercises you can return to whenever you need.

This workbook is for you if:

  • You have ADHD and struggle with follow-through

  • You feel overwhelmed by big goals

  • You want structure without rigidity

  • You’re tired of setting goals that don’t stick

  • You want practical tools, not pressure or hype

You don’t need to do it all at once.
You can start with one goal and build from there.

ADHD Goal Setting Workbook

A simple, supportive way to start setting goals

For £6, you get a practical, ADHD-friendly goal setting workbook you can use at your own pace, revisit as needed, and adapt as your life changes.

No rigid systems.
No unrealistic expectations.
Just tools that support how your brain works.

Your purchase is backed by a 30 Day money back Guarantee

"Hi, I’m Laurence, a certified ADHD Coach and host of the ADHD Goals Podcast. I am passionate about helping individuals navigate the unique challenges and harness the strengths of ADHD."

"Spend a full 30 days using this workbook and if you're not 100% satisfied for any reason, we'll issue a full refund.

Frequently Asked Questions:

Is this workbook suitable if I’ve just been diagnosed with ADHD?

Yes. This workbook is designed to be accessible whether you’re newly diagnosed or have known about your ADHD for years. It focuses on understanding emotions and building supportive responses, not on how much you already know about ADHD. You can start wherever feels most helpful.

How long does it take to complete the workbook?

There’s no set timeframe. You can work through it in short sections, dip into specific exercises when emotions feel difficult, or take it at your own pace over time. It’s designed for real life, not perfect consistency.

Is this therapy or a replacement for professional support?

No. This workbook is not therapy and doesn’t replace professional support. It’s a practical, self-guided resource that helps you understand your emotions and build everyday emotional regulation skills alongside whatever other support you have. Many people use it as a gentle, affordable starting point.

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