An ADHD-Friendly and Science-Based Method For Getting Important Stuff Done
An ADHD Momentum Map is a method I use to clearly define a goal, intention or project and the necessary steps for achieving it. With less than 90 days left in 2023, this method helps you make the most of it.
There are three main elements: Working in twelve-week cycles on one intention, thinking through the specific steps and allocating dedicated non-negotiable time each week.
Watch or read a breakdown on creating your Momentum Map…
The truth is, life is unpredictable, and this method, like any other, doesn't guarantee that you’ll arrive at your desired destination within twelve weeks. Goals often shift as you progress through the process. Remember, a Momentum Map is more about showing up each week and maintaining momentum than it is about where you want to end up.
(Note: I’ll use the words goal, intention or project interchangeably. Use the one that feels right to you.)
1) Define one specific goal and write it down. It’s important to pick one specific thing thats abstract. We often attempt too much and end up accomplishing none of it. It's also vital to write it by hand, not type it. Writing helps embed your goal into your nervous system.
2) Define detailed action steps and be highly specific, using verbs. Document ALL the steps needed to achieve your goal. Be exceptionally detailed; this will enhance your understanding of the time required and the actions to take when you feel stuck.
Ex: If you wanted to start a writing practice every Saturday morning, you might block that time in your calendar, find an environment where you're the most productive, ask a friend to write with you, plan out how you want to spend your Friday nights so you're not tired the next day, purchase your favorite pen and notebook, and leave your phone at home to limit distractions.
3) Define how long you will spend working on your goal. When working in a twelve-week cycle, jot down the answers to these three questions:
- How many hours each week?
- How many hours each day?
- Which days of the week?
Now, schedule some dedicated time for this intention. Ideally, it should be at the same time each week to encourage consistency. Also, treat these times as non-negotiable, meaning there is nothing else that takes priority over them barring some crazy life event.
4) Anticipate the “messy middle” and any friction points. This is what I call the point in EVERY pursuit where you feel unmotivated, stuck, and good intentions go to die. Anticipate that this is part of the journey and acknowledge when it's happening. See below for a specific exercise to use when you’re stuck in the messy middle or moments that might throw you off track.
5) Create your Momentum Map post. Take a picture of your notebook with your Momentum Map filled out, and upload it in this space. (This only applies if you're an All Day Dreaming member. You can also just email me directly. I'd love to see what you're working towards.)
My Personal Example:
I have a 90-day goal to personally help at least 30 people transform their ADHD by December 31st.
I offer an anti-productivity approach for ADHD creatives seeking to reclaim focus, flow, and fulfillment using science, philosophy, and mindfulness.
The three ways I’m doing this are through virtual CoWorking, an ADHD: Reimagined LIVE course launching Nov 8th, and 1:1 mentorship.
How To Increase Your Success Rate:
- Prioritize Great Sleep: Quality sleep will significantly impact your motivation, focus, and creativity in the next twelve weeks. Jump-start a healthy sleep habit by removing your phone from your bedroom.
- Focus on One Goal: Avoid pursuing multiple goals simultaneously in a twelve-week cycle. Trying to tackle several goals at once often leads to accomplishing none. Select one goal, place others in a folder labeled "for later," and keep them out of sight.
- Embrace the 85% Rule: Don't put excessive pressure on yourself. You won't consistently achieve all your milestones at 100%, but if you show up 85% of the time (accounting for holidays, distractions, illness, and life events), you're more likely to maintain that momentum.
- Keep It Discreet: Refrain from sharing your goal with people outside this community before starting. Doing so prematurely rewards your brain and diminishes your motivation, providing an unearned dopamine boost. Keep your goal private.
- Learn to Value Consistency: The endpoint may seem abstract, and your goals may evolve during the process. The destination matters less than consistently showing up and learning to enjoy the journey. The process of working toward your goal (and not the goal it self) is the real objective.
- Understand Your Energy Patterns: Most people experience peak attention and motivation approximately 30 minutes, 3 hours, and 11 hours after waking. These times serve as guidelines for scheduling deep focus work. Keep in mind that our brains can only do about 3-4 hours of deep work per day, broken up into 1.5 hours chunks, so plan accordingly.
- Incorporate Meditation: On days when you're enthusiastic about working, meditate for 2-3 minutes, visualizing what success looks like. Conversely, on less motivated days (especially during the messy middle) visualize what failure looks like. Scientifically, negative reinforcement can serve as a powerful motivator when motivation is lacking.
If you have any questions, please let me know. I'd love to hear from you. And if you want to become a member and believe that CoWorking, the course, or mentorship can help you reach your 90-day goal, the first 30 people who use the code "30percent" at checkout will get 30% off. (See Below)
Pricing & Benefits
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