Setting ADHD-Friendly Goals That Actually Stick: The H.A.R.D. Way
I’ve written before about the value of SMART goals, and I stand by them. They can be a fantastic tool for creating structure, clarity, and accountability. But if you’ve got ADHD, you might have noticed something: even the smartest SMART goals can sometimes fall flat.
You know what I mean. You’ve got the goal written down. It’s Specific. Measurable. Time-bound. It should work. But… it just sits there. Gathering dust. Not because you’re lazy or unmotivated, but because the goal doesn’t spark anything in you. There’s no emotional fuel.
That’s where H.A.R.D. goals come in. Originally coined by leadership expert Mark Murphy, H.A.R.D. goals tap into something deeper, emotion, imagination, urgency, and challenge. And for those of us with ADHD, that emotional connection can be the difference between a goal that gets ignored and one that actually ignites action.
Let’s talk about what H.A.R.D. goals are, why they work so well for our ADHD brains, and how we can start using them to set goals that stick and not just because they’re logical, but because they mean something.
What Are H.A.R.D. Goals?
So, what are H.A.R.D. goals and why do they work so well for ADHD brains? The H.A.R.D. Goals method stands for Heartfelt, Animated, Required, and Difficult. Each of these elements falls in-line with the five ADHD motivators, Interest, Novelty, Challenge, Urgency, and Passion (I.N.C.U.P.) which was coined by Dr. William Dodson. They also play a vital role in crafting goals that are both motivating and aligned with your personal values.
Heartfelt (Passion, Interest)
The first component, Heartfelt, is all about emotional connection. If a goal doesn’t spark something inside you such as curiosity, excitement, or personal meaning, your brain’s just not going to care. When you're chasing something you're genuinely passionate about, it becomes more than just a task, it becomes a mission.
For example, if you love gardening, setting a goal to grow five new plants each season isn’t just productive, it’s deeply satisfying. It taps into your interest and passion, which means your brain is much more likely to stay engaged. Research backs this up: goals that feel meaningful are the ones we’re most likely to stick with.
Animated (Novelty, Interest)
Animated goals come to life in your mind. They’re not just bullet points in a planner. They’re vivid, imagined, full-color experiences. This taps directly into ADHD’s craving for novelty and visual stimulation.
Try this: instead of writing “Finish project by Friday,” imagine yourself handing it in, getting praised, and then celebrating with tacos and a guilt-free Netflix binge. See it. Feel it. Your brain loves that kind of mental movie. It keeps the goal fresh and exciting, and that helps you stay motivated.
Required (Urgency, Challenge)
This one is all about urgency. We ADHDers don’t respond well to “someday” goals. We need stakes, deadlines, and reasons that feel real. Ask yourself, “What happens if I don’t do this?” and “Why does this matter right now?”
Let’s say you’ve been meaning to improve your physical health. That vague intention becomes Required when you realize how low energy affects your mood, your work, and your relationships. Framing it as a “now or never” situation taps into the ADHD motivators of urgency and challenge and helps turn intention into action.
What we don’t want to have happen is you have a medical issue, such as a heart attack, turn this into a Required thing.
Difficult (Challenge, Interest)
Last up is Difficult. If a goal is too easy, ADHD brains will tune out. We need a little resistance, a stretch, something that says, “This will take effort, but it will be worth it.”
Of course, difficult doesn’t mean impossible. The key is to find that sweet spot where the challenge is enough to keep you engaged, but not so overwhelming that you shut down.
For example, a friend of mine, Ed, had a dream to run a marathon. However, he didn't start with 26.2 miles. Instead he started with a 5K, celebrated the heck out of it, and built from there. That built confidence and kept his brain interested along the way. As of today he has completed multiple 100k ultra-marathons and even a 100 miler. Ed is a testament to the adage, "Shoot for the moon. Even if you miss, you'll land among the stars.." Although, in his case he kinda' just shot straight through the moon, but I digress.
How to Set a H.A.R.D. Goal (ADHD Style)
Understanding the components of H.A.R.D. Goals is only the beginning. Here’s how to apply this method in your life.
Step 1: Heartfelt, Focus on Your Values
Instead of asking what you should do, ask what you truly care about. What lights you up—even just a little? The secret here is to anchor your goal in values that matter to you, not goals that sound good on paper.
If you’re not sure what your values are yet, I’ve got you covered. I wrote a full article about how to discover your core personal values—your internal compass, especially when ADHD brainwaves get messy. You can dive into that post here: The Importance of Finding Your Personal Core Values with ADHD.
To find your Heartfelt why, you might ask yourself:
What have I been longing to do that still makes me think or smile?
What would future-me thank me for starting today?
When have I felt most like myself?
If the answer triggers even a flicker of pride, excitement, or understanding, you’re already on the right track.
Step 2: Animate, Visualize Your Goals
Now that you've discovered the passion behind your goal, it's time to make it real in your mind.
ADHD brains thrive on imagination and storytelling, so take a few minutes to picture your goal vividly:
What does success look like?
What are you doing, saying, wearing, or celebrating?
Who’s there with you?
If you want, you can journal from the perspective of your future self or create a mini vision board. The more real it feels, the more likely your brain is to stay engaged with it.
Step 3: Required, Determine the Necessity
Now that we can really see ourselves achieving our goal, let’s add urgency and accountability.
Ask yourself:
Why does this matter now?
What happens if I don’t follow through?
Who else is affected if I do (or don’t) reach this goal?
Some people create artificial deadlines, sign up for external commitments (like a race, class, or event), or even promise a reward once they’ve followed through. For those of us with ADHD, urgency isn’t just helpful, it’s often essential.
Step 4: Challenge Yourself, Add a Little Difficulty
Here’s where the challenge comes in. The goal should stretch you just enough to be interesting, but not so much that it feels impossible.
Use the “Goldilocks Rule”: Not too easy, not too overwhelming. Just right.
For example:
Don’t say “I’ll journal every day for a year.” Say “I’ll journal for 5 minutes, three times this week.”
Don’t say “I’m going to completely change my diet.” Say “I’ll try two new recipes this month and learn one ADHD-friendly meal prep trick.”
You can level up later. For now, the goal just needs enough difficulty to keep your interest.
ADHD Bonus Tips for Goal Success
Make a Visible Reminder: Whether it's a sticky note, a picture, or a special memento, put something that triggers that same emotional enthusiasm as a reminder for where you want to be. I use a picture of my kids as a reminder that I want to make the world better for them than it was for me.
Talk about it out loud as often as you can (without being annoying) to a friend, coach, or body double. Externalizing helps make it real and keeps it fresh.
Use visual or sensory cues (stickers, timers, habit trackers). The more ways we can be reminded to work towards our goal, the better.
Break it into tiny steps and celebrate each one either by offering yourself a reward, or by something as simple as telling someone about your win.
Reconnect to your "why" by revisiting it regularly when motivation dips.
Remember, the goal isn’t perfection. It’s movement.
Reframing a Goal the H.A.R.D. Way (With ADHD in Mind)
Let’s look at a common goal and how we can rework it using the H.A.R.D. framework. This way, you can see exactly how each piece comes together and why it might be more effective for an ADHD brain.
The Original SMART Goal:
“I will go to the gym three times a week for 30 minutes to improve my health.”
This goal is clear, measurable, and time-bound, which is great. But for someone with ADHD, it might feel kind of… flat (ask me how I know). It doesn’t connect to emotion, imagination, urgency, or any sense of adventure. And without those things, it’s easy for our brains to lose interest after week one.
The Reframed H.A.R.D. Goal:
“I want to feel strong and energized in my own body again. I picture myself hiking and exploring the world with my family next summer and actually enjoying it instead of sluggish and struggling to keep up. My energy and health affect every part of my life, and it’s time to prioritize it since I'm not getting any younger. So I’m starting by going to the gym 3 times this week. It'll be tough, but I’m ready for the challenge.”
Now let’s break that down:
Heartfelt: “I want to feel strong and energized… my energy affects every part of my life.”→ Passion, Interest
Animated: “I picture myself hiking and exploring the world with my family and actually enjoying it.”→ Novelty, Interest
Required: “It’s time to prioritize it since I'm not getting any younger… affects every part of my life.”→ Urgency, Challenge
Difficult: “Going to the gym 3 times this week, it’ll be tough, but I’m ready.”→ Challenge, Interest
This version isn’t just a to-do list. It’s a goal with a heartbeat. It taps into emotion, identity, visual imagination, and meaning, which are all key motivators for ADHD brains. And because it’s more than just numbers on a calendar, it’s more likely to keep the fire going when distractions inevitably show up.
Why H.A.R.D. Goals Just Make Sense for ADHD
If you’ve ever felt like you just can’t stick to goals, no matter how well-planned or “realistic” they are, it’s not a character flaw. It’s just that your brain may not be wired to respond to logic alone.
For those of us with ADHD, we need more than structure. We need emotion, urgency, and meaning. That’s where H.A.R.D. goals shine. They give us something to care about, to imagine, to fight for, and to grow through. They line up with what actually drives us, Interest, Novelty, Challenge, Urgency, and Passion. and that makes them powerful tools for lasting motivation.
You don’t have to toss out your SMART goals. In fact, combining the structure of SMART with the spark of H.A.R.D. can be a game-changer.
So here’s your invitation: Pick one goal that matters to you, and reframe it the H.A.R.D. way. Make it emotional. Make it vivid. Make it urgent. Make it just hard enough to be exciting. Then take the first small step.
You’ve got this, and if you need help staying on track, you don’t have to do it alone.
Braden Young is a Certified ADHD life coach and a facilitator for the Eastern Washington chapter of the Men’s ADHD Support Group. Through his coaching practice and his website Empowered ADHD Solutions he helps people empower their lives by embracing their ADHD through positive, strengths based solutions.
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