ADHD Goal Setting Without the Shame Spiral

What this guide is for

A practical, anti-shame guide for adapting goals to changing capacity, breaking tasks into smaller and clearer actions, and creating versions of a plan that remain usable on difficult days. Explores flexible goal planning across three capacity levels, goal shrinking, practical time and task visibility strategies, a fillable worksheet and reflection prompts.

This is a standalone digital PDF guide from the Health & Wellbeing collection.

About this collection

Build calmer everyday habits with practical guides for self-care, boundaries, burnout, anxiety and personal wellbeing.

What's inside

• Explore why rigid, one-size-fits-all goal-setting systems may be difficult to maintain when focus, motivation, energy and available capacity vary
• Use the Anti-Shame Planning Framework to create three versions of a next step: a full-energy version, a five-minute “okay day” version and a 60-second floor action for low-capacity days
• Learn how to shrink large or vague goals by defining what “done” looks like, identifying the first physical action and breaking longer steps into smaller pieces
• Explore practical ways of making time and tasks more visible, including allowing extra time, using visible timers, working alongside someone when helpful and anchoring tasks to everyday events
• Complete the fillable “Build Your Goal, Three Ways” worksheet to create full-energy, five-minute and 60-second versions of one real goal
• Use guided reflection prompts to explore previous planning successes, where shame enters the process, what the goal could look like without guilt and where support may help

Format and access

• Digital PDF guide
• Digital download delivered after purchase
• Save a copy of your files once downloaded
• Price: £6.00 (GBP)

Frequently asked questions

Still have questions? Contact us or email support@shieladgt.uk.