Welcome to our January newsletter! This year, my goal is simple: to help you be more active and engaged—yes, you. If you’re reading this, you’re already taking the first step. Read it, like it, share it, and most importantly, use what resonates.
By Jennifer Litvak, Owner of Positive Approach Coaching and Coach
New Year’s resolutions are supposed to be about setting goals and following through on them for an entire year.
If you’re already feeling overwhelmed just reading that sentence, you’re not alone.
Even as an ADHD Life Coach, I’ll say this plainly: the way we traditionally approach New Year’s resolutions is daunting. There is so much hype, pressure, and expectation packed into January 1st that many people feel defeated before they even begin. For brains that struggle with executive functioning, motivation, follow-through, or perfectionism, this “all-or-nothing” approach can shut things down fast.
So let’s rethink resolutions altogether.
Instead of asking, “What am I going to change for the next 12 months?” we’re going to break this down into something realistic, flexible, and actually doable.
Below are five steps to a better way to approach New Year’s resolutions—especially if you have ADHD.
Start by creating a Top 3 list.
Not 10 goals. Not everything you want to fix. Just three.
Ask yourself:
What would make me feel good if I could achieve this?
What would reduce stress, increase confidence, or improve daily life?
These do not need to be perfect or fully formed. This is a brainstorm, not a commitment.
Take each of your three ideas and write down what the end result would look like if the goal were achieved.
Be specific:
What would be different in your day-to-day life?
What would you be doing more easily, more consistently, or with less stress?
How would you know you reached this goal?
Clarity reduces overwhelm. Vague goals create paralysis.
Now it’s time to add checkpoints.
Instead of hoping you’ll remember or relying on motivation, externalize the system:
Set alarms
Add reminders to your calendar or reminder app
Decide when you will check in on this goal
At each checkpoint, create a micro-goal. Something small, specific, and achievable before the next check-in.
Progress happens in small steps, not giant leaps.
Accountability works best when it’s human and supportive—not punitive.
This could be:
A family member
A friend
A coach
At each checkpoint:
Discuss where you are with the goal
Name what worked and what didn’t
Decide what your next step will be
Then write it down so you can review it at the next checkpoint. Tracking builds awareness, and awareness builds follow-through.
Here’s the biggest mindset shift:
Your New Year’s resolution does not need to last a year.
Try making it a one-month goal.
Focus on consistency for 30 days. Then reassess.
If it worked, celebrate it.
If it didn’t, adjust it.
If it no longer fits, let it go without judgment.
And if you reach your one-month goal?
Praise yourself. That matters more than perfection.
You don’t need a “new year, new you.”
You need systems that support your brain, expectations that are realistic, and goals that are flexible enough to grow with you.
Start small. Check in often. Celebrate progress.
That’s how change actually sticks.
Do you want to discuss your goals for 2026 and learn develop strategies on how to stick to them? I am offering a one time 45 minute trial session to discuss at a discounted rate. You can also use the worksheet below to prepare on your own.
Schedule a Trial Session with Jenn
You do not need to have everything figured out. Answer what you can. Skip what feels overwhelming. Progress over perfection.
What is one goal that would genuinely reduce stress or make your daily life feel more manageable right now?
Describe what “done” would look like. Be concrete.
Examples:
My mornings would feel calmer
I would miss fewer deadlines
I would feel less overwhelmed at night
Your answer:
What is one small, realistic action you could take in the next week?
How will you remind yourself to check in on this goal?
☐ Phone alarm
☐ Calendar reminder
☐ Notes app
☐ Weekly routine
☐ Other: ___________________________
When will your first check-in be?
Date: ___________________________
Who could support you with this goal?
☐ Coach
☐ Family member
☐ Friend
☐ No one yet — I’ll start solo
Name: ___________________________
Instead of a full year, I am committing to this goal for:
☐ 1 week
☐ 2 weeks
☐ 1 month
At the end of this time, I will review, not judge, my progress.
Finish this sentence:
“If this goal feels hard, that does not mean I am failing. It means
______________________________________________________.”
➡️ If you're new to Positive Approach or returning after April 2025, we invite you to schedule a FREE consultation using this link below.
Let’s grow together this next year!
Jenn Litvak
Founder, Positive Approach Coaching
No posts
Comments
Nothing yet. Say the first thing.
Sign in to join the conversation.