In this episode of the ADHD Goals podcast, we explore the challenges of habit-building for individuals with ADHD and introduce the concept of quarterly planning as a solution. Our host discusses the difficulties of maintaining new routines due to novelty cravings and executive dysfunction and stresses the importance of self-care. The episode highlights the benefits of quarterly planning, including flexibility, focus, and forgiveness, and offers a step-by-step guide to using a free quarterly habit goal planner designed for ADHD brains. The planner includes tools like the 'wheel of self-care', reflection sections, and habit stacking techniques to help set and achieve meaningful goals. Listeners are encouraged to download the planner, embrace small steps, and create an environment that fosters long-term success.

The Quarterly Planner: https://go.adhdgoals.co/quarterly-healthy-habit-planner

00:00 Welcome to the ADHD Goals Podcast

00:40 The Struggle with Building Habits

00:57 Introducing Quarterly Planning

02:00 Why Habits Are Tricky for ADHD Brains

02:46 The Importance of Healthy Habits

03:24 Why Quarterly Planning Works

04:10 How the Quarterly Habit Goal Planner Works

04:21 Steps to Use the Planner Effectively

06:38 Final Thoughts and Encouragement

07:44 Closing Remarks and Contact Information

Join the FREE ADHD Goals Community

https://members.adhdgoals.co/communities/groups/adhd-goals-community/home 

Need Help with your ADHD?

Visit my website:⁠ ⁠https://adhdgoals.co/⁠⁠

⁠Book a FREE call intro call⁠ : https://adhdgoals.co/free-intro-call-booking/ 

FOLLOW ME

Instagram: https://www.instagram.com/adhd_goals/

TikTok: https://www.tiktok.com/@adhd.goals 

Facebook: https://www.facebook.com/adhdgoals/ 

LinkedIn: https://www.linkedin.com/company/adhd-goals/ 

[00:00:00] Welcome to the ADHD Goals Podcast

 [00:00:00] 

[00:00:08] Laurence: Hello and welcome back to the ADHD Goals podcast.

Let me ask you this. Have you ever made a plan to totally overhaul your habits only to lose steam before the month’s even over? Yeah, me too. 

[00:00:40] The Struggle with Building Habits

[00:00:40] Laurence: If you’ve got ADHD, you know that building habits isn’t just hard. It can feel damn right, impossible. We start strong, get distracted, fall off the wagon, and then blame ourselves for not being consistent.

But today I’ve got something that can change that.

[00:00:57] Introducing Quarterly Planning

[00:00:57] Laurence: We are talking about quarterly planning. [00:01:00] It’s flexible, focused, and forgiving, and I’ve created a quarterly habit goal Planner, A PDF that you can download for free and it can help you do exactly that. So head on over to the show notes and click on the link to download the PDF.

And so we’re now in April. I wonder how many of your New Year’s resolutions did you manage to stick to for the whole month or even build into a daily routine that you’re still doing today? I can imagine not many.

Yeah.[00:02:00] 

[00:02:00] Why Habits Are Tricky for ADHD Brains

[00:02:00] Laurence: Okay, so let’s talk about why habits are so tricky for ADHd Brains. For one, we crave novelty. Repetition can feel like torture once the dopamine wears off, so does our motivation. Then there’s executive dysfunction. The thing that makes planning following through and staying organized feel like climbing Everest in flip flops.

Even habits we want to build, like getting more sleep or drinking more water can feel out of reach when we are running on mental overload. And here’s the thing, you’re not broken. Your brain just needs a different route to get to the same destination.

So now let’s flip the lens and talk about the upside. 

[00:02:46] The Importance of Healthy Habits

[00:02:46] Laurence: Healthy habits are more than just routines. They’re the foundation of our mental clarity, emotional balance, and physical wellbeing. For ADHD in particular, self-care isn’t optional. It’s essential. [00:03:00] Good sleep sharpens focus and reduces emotional reactivity.

Regular movement helps regulate dopamine. Nutrition impacts mood, energy, and brain function, and mindfulness reduces impulsivity and increases awareness. As James Clear says, your habits shape your identity. Every action is a vote for the person you want to become.

[00:03:24] Why Quarterly Planning Works

[00:03:24] Laurence: So why quarterly planning for a full year is overwhelming? Monthly goals, easy to abandon, but three months, that’s just enough time to make real progress without feeling like you’ve locked yourself into something forever. Quarterly planning lets you reset your focus every 90 days. Reflect on what’s working and what’s not.

Make changes before you burn out and stay excited and engaged. It’s the ADHD. It’s the ADHD friendly sweet spot between too short and too long.[00:04:00] 

All right. 

[00:04:10] How the Quarterly Habit Goal Planner Works

[00:04:10] Laurence: Let’s get into how this planner works, because this isn’t your average checklist. It’s designed with ADHD brains in mind, visual reflective and flexible. 

[00:04:21] Steps to Use the Planner Effectively

[00:04:21] Laurence: Step one. It’s the wheel of self-care. So start with a visual check-in rate areas like sleep, gratitude, hygiene, screen time, exercise, and more.

From one to 10, you can color them in and you see right away which areas need more love in this quarter. Step two, reflect on last quarter. What went well? What habits were hard to stick with? Why were they challenging? Was it boredom? Lack of structure, unclear outcomes. What [00:05:00] habits feel natural or energising?

This is about learning, not judging. Now, step three, choose your big self-care goal. Pick one goal that really matters to you, whether it’s improving sleep, getting consistent with movement, or taking more screen-free breaks. Then ask, why is this goal important for me? That emotional connection makes all the difference.

Step four, build your habit stack. List four to five habits that will support that goal. Think simple and think small, for example. If your goal is to sleep better, then your habits might be set a wide set a wind down timer at 9:00 PM Set a wind down alarm at 9:00 PM no screens after nine 30. Drink herbal tea before bed.

[00:06:00] Read instead of scrolling. Journal thought before sleep. And then step five, use the quarterly pages. Q1 to Q4. Each quarter has its own reflection and planning section. That means every three months you revisit your progress, reset your focus, and adjust based on what’s actually happening in your life. So here’s a pro tip.

Set a calendar reminder at the start of each quarter. Make it a cozy ritual. Grab your planner, a warm drink, and take 30 minutes to reset. 

[00:06:38] Final Thoughts and Encouragement

[00:06:38] Laurence: If this is sparking something in you, then go and grab your free quarterly habit Goal Planner.

You can find it in the show notes and click the link and download it from there. You don’t need to change everything at once. You just need a system that honors your energy, your brain, and your pace.

Let this be the quarter that you [00:07:00] stop starting over and start building momentum.

And here’s something to remember. You can build habits. You just need the right environment and approach. Quarterly planning gives you a rhythm to follow, A way to set goals, reflect without shame, and course correct with compassion. So go ahead, download the planner color in the wheel. Choose one goal and take one small step this week that aligns with who you are becoming.

You don’t need a whole new life. You just need to be better. You just need a better next quarter. I saw for now. See you next week. 

[00:07:44] Closing Remarks and Contact Information

[00:07:44] Laurence: Well there, we have it. Thank you so much for listening this far. If you want to hear more episodes, then please subscribe on YouTube or whatever podcast platform you use. It really helps us spread the word. So if you know anyone, this episode could help, then please share it with [00:08:00] your friends. If you want to follow me on social media, I am on Instagram at ADHD underscore goals. And you can find me on Facebook too. If you want to get into touch with the show, then you can email me at hello@adhdgoals.co And finally, if you’re struggling to manage your ADHD and you would like me to be your coach, then please head over to my website and get in touch. Until next time. Bye for now.