Be Honest… How Many Times Have You Sworn You’d Follow Through?
You set the goal. You feel motivated to takeover the world at first. You make a plan, maybe even buy a fancy planner or set up a habit tracker.
You start off strong. You’re pumped. You're determined this time will be different.
And then...
- You miss a day and decide you’d rather just give up, you always bail on goals anyway.
- A week goes by, and you realize you haven't done a single thing.
- You get overwhelmed, procrastinate, and avoid thinking about it.
- You convince yourself you'll "start fresh on Monday" or “Maybe next month.”
Sound familiar?
Here’s the thing—you’re not lazy. You’re not broken. You’re not the problem.
ADHD brains struggle with follow-through because of how they’re wired. Executive dysfunction, dopamine imbalances, and time blindness make traditional goal-setting feel impossible.
So, if you’ve been blaming yourself, stop right now. Because science has your back! They’ve proven ways to trick your brain into making follow-through easier.
If you are frustrated with setting goals and feel like it’s not worth your time, here is a list of ways you can get yourself more engaged, more excited, and more progress than you’ve been able to get before.
Personally, I love knowing all the ways to trick myself into being more accountable to myself for the goals that really matter to me. If you’re into that, read on!
Let’s get into it.
-
Write It Down → 42% More Likely to Achieve It
A study by Dr. Gail Matthews at Dominican University found that writing down your goal makes you 42% more likely to achieve it.
Why It Works:
✔ Engages your visual processing & memory, reinforcing commitment
✔ Seeing your goal regularly keeps it top of mind
How to Apply It:
- Write it somewhere you’ll see it daily (planner, sticky note, phone lock screen, bathroom mirror, etc).
- Be specific → Instead of “Exercise more,” write “Walk for 20 minutes every morning.”
- Schedule a reminder, using your goal as the text, to pop up on your phone once a week.
📖 Source: Dr. Gail Matthews Study on Goal-Setting
Here’s why you’re STILL struggling even if you’ve written it down: Seeing your goal isn’t enough—you need a system to keep taking action. That’s where we’re headed next.
-
Make It Tiny → 63% More Likely to Stick to It
A study in Behavior Research and Therapy found that breaking big goals into tiny steps increases follow-through by 63%. I know my fellow ADHDers are rolling their eyes. We love to do things all at once and never think about them ever again, but that’s not workable for big or long term goals. Give tiny steps an experiment at least and see if you find it helpful.
Why It Works:
✔ Big tasks feel overwhelming → ADHD brains shut down
✔ Small steps trigger dopamine, making progress feel rewarding
Instead of "Write a book."
Try "Write 100 words per day." or “Write 15 minutes per day.”
📖 Source: Behavior Research & Therapy Study
Why you’re STILL stuck: Even when you break it down, you don’t stay consistent—because consistency is an ADHD weak spot. That’s why the next hack makes all the difference.
-
Use “If-Then” Plans → 91% More Likely to Follow Through
Dr. Peter Gollwitzer found that using “If-Then” planning increases goal success by 91%.
Why It Works:
✔ Pre-deciding removes decision fatigue
✔ Creates a potential habit loop
How to Apply It:
- If it’s 7 AM, then I will put on my workout shoes.
- If I feel stuck, then I will do a 5-minute focus sprint.
📖 Source: Dr. Peter Gollwitzer’s If-Then Planning Study
Why you’re STILL struggling: Even if you set these rules, who’s making sure you actually do them? If you don’t have external accountability, your brain is going to fight you every step of the way.
-
Make It Public → 65-95% More Likely to Achieve It
The American Society of Training & Development found that telling someone your goal increases success rates between 65-95%.
Why It Works:
✔ External pressure keeps ADHD brains engaged
✔ You feel accountable to others (not just yourself)
How to Apply It:
📢 Tell a friend, coach, or online group.
📅 Post weekly progress updates (even small wins count!).
📖 Source: ASTD Accountability Study
-
Track Progress Visually → 76% More Likely to Stay Consistent
A study in The American Journal of Preventive Medicine found that people who visually track progress are 76% more likely to stick with habits.
Why It Works:
✔ ADHD brains need external reminders & instant dopamine boosts
✔ Seeing progress reduces time blindness
How to Apply It:
- Use a habit tracker (paper, app, whiteboard, or journal).
- Physically cross off completed steps for a dopamine hit.
📖 Source: American Journal of Preventive Medicine
Some days, my space is covered in reminder post its. It works for me until it doesn't and I need to throw them all out and start all over again.
-
Set “Micro Deadlines” → 30% Less Procrastination
A study in The Journal of Consumer Research found that people who set mini-deadlines were 30% more likely to complete tasks on time.
Why It Works:
✔ ADHD brains need urgency, but big deadlines feel too far away
✔ Mini-deadlines create short reward loops → less procrastination
How to Apply It:
- Instead of "Finish project by Friday"
- Set daily micro-goals (Write 1 section per day).
📖 Source: Journal of Consumer Research
7. Bundle Hard Tasks with Fun Ones → 46% More Likely to Stick to Them
The Science: Dr. Katy Milkman (The Science of Change) found that pairing a boring task with an enjoyable one increases follow-through by 46%.
Why It Works:
✔ Triggers dopamine rewards while doing the less appealing task
How to Apply It:
🎧 Listen to your favorite podcast while working out.
☕ Drink your fancy coffee while doing admin work.
📖 Source: Dr. Katy Milkman’s Research
8. Reward Small Wins → 76% More Likely to Stay Motivated
A study in The Journal of Applied Psychology found that people who celebrate small wins are 76% more likely to keep going.
Why It Works:
✔ ADHD brains thrive on dopamine, and rewards trigger motivation
How to Apply It:
🏆 After completing a task, do something enjoyable.
💰 Use a reward jar → drop $1 in every time you complete a habit.
📖 Source: Journal of Applied Psychology
9. Reduce Friction → 80% More Likely to Follow Through
Dr. Sean Young (Stick With It) found that reducing friction (making tasks easier to start) increases success rates by 80%.
Why It Works:
✔ ADHD brains avoid tasks that feel hard
How to Apply It:
🎯 Set up in advance (put workout clothes out the night before).
🔄 Use defaults (set Pomodoro timer to start automatically).
📖 Source: Dr. Sean Young’s Research
10. Get an Accountability Partner → 95% More Likely to Achieve Goals
The American Society of Training & Development found that having an accountability partner increases goal success rates to 95%.
Why It Works:
✔ External motivation & check-ins help ADHD brains stay engaged
How to Apply It:
👥 Hire a coach or join a goal-setting group.
📅 Set weekly structured check-ins with a friend.
📖 Source: ASTD Study on Accountability
Why you’re STILL struggling: Accountability only works if it’s consistent. A one-time "check-in" doesn’t cut it. You need daily nudges—which is exactly what my coaching provides.
Stack these hacks to increase your success!
✔ Write it down (42% boost)
✔ Break it into small steps (63% boost)
✔ Use If-Then planning (91% boost)
✔ Make it public (95% boost)
✔ Track progress visually (76% boost)
✔ Get an accountability partner or coach (95% boost)
Here’s the Hard Truth: You probably KNOW This Stuff. But You’re Still Not Doing It.
You’ve tried:
✔ Setting goals
✔ Breaking them into steps
✔ Saving all the ADHD productivity hacks
And yet… you’re still stuck.
Because knowing what to do isn’t enough—the real problem is doing it consistently.
That’s where I come in.
The ADHD Dream Goal Accelerator: Follow Through for You
If you are done spinning your wheels and ready to actually DO the thing, this is for you.
In just 90 days, you’ll go from:
➡ Starting and stopping → to consistent action that sticks
➡ Feeling frustrated → to making measurable progress every week
➡ Knowing what to do but not doing it → to actually following through
How It Works:
✔ 1:1 Weekly Coaching Calls – No more guessing. We create a clear, ADHD-friendly plan for your goal.
✔ Daily Accountability Check-Ins – So you don’t just make a plan—you actually follow through.
✔ A System Built for ADHD – No "one-size-fits-all" BS. This is customized to how YOUR brain works.
✔ Emergency “SOS” Coaching Access – Hit a wall? Get a 20-minute on-the-spot coaching session.
Here’s What That Means for You:
☑ You start the day knowing exactly what to focus on.
☑ You finally follow through without burning out.
☑ You start seeing real, measurable progress.
☑ You trust yourself again—no more “I’ll start Monday.”
If You’re Serious About Finally Following Through, Here’s What to Do Next
Stop wasting time reading productivity hacks that don’t stick. Stop feeling guilty for not doing the things you KNOW you should be doing.
🚀 Apply for The ADHD Dream Goal Accelerator today.
👉 Click Here to Apply Now
You already know what to do. Now let’s make sure you actually do it.