I'm Busy Being Awesome - Sustainable Productivity for ADHD

Episode 335: ADHD New Year Goals: How to Start Fresh Without Burning Out

Dec 29, 2025
Many with ADHD feel overwhelmed by New Year's goals, craving fresh starts but struggling to choose just one focus. The host discusses how selecting a single goal can reduce decision fatigue and prevent burnout. Key reminders include treating your focus as temporary and recognizing it’s not the only thing in your life. Practical tips and questions help listeners find meaningful, achievable goals that offer long-term benefits. The emphasis is on building momentum without burning out, making progress feel like a win.
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INSIGHT

Fresh-Start Urgency In ADHD

  • ADHD brains experience fresh starts as a sudden shift from "not now" to "now," making everything feel urgent at once.
  • Paula explains this surge mixes dopamine excitement with overwhelm, which fuels trying to do everything immediately.
INSIGHT

Time Perception Drives Overwhelm

  • ADHD time perception often collapses into two categories: now or not now, so postponed goals jump into urgency at new beginnings.
  • Paula frames this as a learned pattern that becomes manageable once you recognize it.
ADVICE

Choose One Intentional Focus

  • Choose one intentional focus at a time to reduce decision fatigue and provide clear direction for your ADHD brain.
  • Paula says that spotlighting one goal prevents spreading energy thin and helps you actually make progress.
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