Every January, we’re flooded with promises of change — planners, new routines, vision boards. But by February, many of us feel discouraged and stuck. If you live with ADHD (or parent a child who does), this pattern can feel even more painful: high motivation at the start, followed by overwhelm, forgotten plans, and shame.

But what if the problem isn’t you?
What if the way we typically set goals just doesn’t work for ADHD brains?

At Eckert Psychology & Education Centre, serving families in Calgary, Airdrie, Cochrane, and Okotoks, we help adults and parents of neurodiverse kids build systems that fit the way their brains actually work. This New Year, let’s talk about why goals often fizzle, what research says about fresh starts, and ADHD-friendly strategies that make change last.

Why Goal-Setting Feels Different With ADHD

ADHD isn’t about laziness or lack of willpower. It’s about executive function — the brain’s ability to plan, prioritize, stay organized, manage time, and shift when things change. When executive function is challenged:

Long-term goals feel abstract and hard to hold onto.
Big plans spark initial excitement but quickly feel overwhelming.
Motivation can swing between hyperfocus and total shutdown.
Setbacks trigger shame, which can stop momentum entirely.

If you’ve ever bought the perfect planner and stopped using it by week two, you’re not alone. ADHD brains need structure, external cues, and frequent resets — not just one big New Year resolution.

The “Fresh Start Effect”: Why Dates Can Motivate Us

Behavioral science shows something powerful called the Fresh Start Effect.

Researchers Hengchen Dai, Katherine Milkman, and Jason Riis (2014) found that temporal landmarks — like the start of a new year, birthday, Monday, or first day of school — give our brains a mental “reset button.” These moments feel like a new chapter, making us more motivated to pursue goals (Dai, Milkman, & Riis, Management Science, 2014).

For people with ADHD, the Fresh Start Effect can be a game-changer — if used intentionally. Instead of waiting for willpower, you can harness these moments throughout the year (not just January) to reset and re-engage with your goals.

Fresh starts don’t have to be giant life overhauls. They can be small, frequent resets — “Today’s a new page,” “This week is a new beginning.”

Other Research That Helps ADHD Brains Stick With Change

While fresh starts boost motivation, two other research-backed approaches improve follow-through:

Implementation Intentions (“If–Then” Plans)
Psychologist Peter Gollwitzer’s research (1999) showed that writing down specific “if–then” plans dramatically improves goal completion. Example: “If it’s Sunday night, then I’ll spend 15 minutes prepping for Monday.”

Tiny Habits Approach:
Behavior scientist BJ Fogg (2009) found that pairing micro-behaviours with existing routines builds sustainable change. Example: “After I pour my morning coffee, I’ll write down my top 3 tasks.”
Together with the Fresh Start Effect, these strategies give ADHD brains the external structure and repetition needed to transform motivation into real change.

How to Make Goals Stick for ADHD Brains

1. Break Goals Into Tiny, Clear Wins

Vague: “Get organized this year.”
ADHD-friendly: “Every Sunday night, spend 15 minutes prepping school bags and work items for Monday.”

Try the “one next step” rule — every goal must have a single clear next action.

2. Use More Fresh Starts — Not Just January 1

First day of each month → “New month, new plan.”
First day back after a holiday → “Fresh week.”
Your birthday → “New chapter.”
Child’s first day of school term → “New family rhythm.”

Instead of one failed resolution, you now have 12 or more chances to reset.

3. Design Visual Cues and External Supports
ADHD brains thrive on visible reminders:

Whiteboard calendar in the kitchen.
Post-it notes on the bathroom mirror.
Phone alarms with action words (“Take meds now,” “Prep lunch”).

For kids, let them choose colors or stickers. Visible success builds motivation and reduces shame.

4. Work With, Not Against, Interest-Based Motivation
ADHD motivation is driven by interest, novelty, and urgency.

Add fun: gamify chores with timers or rewards.
Add novelty: change the study spot or try a new app.
Create accountability: work alongside a friend or coach.

Executive function coaching is especially powerful here — it provides structure, interest, and external accountability.

5. Address Emotional Blocks, Not Just Logistics

Many ADHD adults and parents carry shame from past “failed” resolutions. Therapy helps by:

Reframing “failure” as learning.
Understanding rejection-sensitive dysphoria (RSD).
Building self-compassion and resilience.

For kids, therapy can foster a growth mindset and teach coping strategies when tasks feel overwhelming.

6. Consider Assessments for Clarity

If repeated struggles with organization, schoolwork, or mood persist, a comprehensive assessment may be needed.
A psychological or psychoeducational assessment can:

Confirm ADHD or other learning differences.
Provide a strengths-based explanation of struggles.
Guide next steps in therapy, coaching, and school/work accommodations.

For many families, an assessment itself becomes a powerful fresh start.

How We Help at Eckert Centre

At Eckert Psychology & Education Centre, we help families build supports that work with ADHD brains, not against them. Our services include:

Counselling: Tools for anxiety, shame, motivation, and emotional regulation.
Assessments: ADHD and psychoeducational testing for kids, teens, and adults.
Executive Function & Academic Coaching: Practical systems for organization, focus, and follow-through.
Parent Support: Coaching for parents raising neurodiverse children.

We serve families in Calgary, Airdrie, Cochrane, Okotoks, and across Alberta.

Ready for a Fresh Start?

You don’t need to “just try harder” this year.
You need small, frequent fresh starts, ADHD-friendly strategies, and the right supports.
If you’re ready to make goals that truly stick — for yourself or your child — we’d love to help.

Book your free 15-minute consultation
Email: info@eckert-psychology.com
Call: (403) 230-2959

References

Dai, H., Milkman, K. L., & Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science, 60(10), 2563–2582. https://doi.org/10.1287/mnsc.2014.1901
Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
Fogg, B. J. (2009). A Behavior Model for Persuasive Design. Proceedings of the 4th International Conference on Persuasive Technology.