Why Resolutions Can Be Overwhelming for Neurodivergent Minds 🏋️‍♂️

As the New Year begins, many of us feel the pressure to set big resolutions. “New year, new me” sounds exciting - but for neurodivergent adults, traditional resolutions can feel more stressful than motivating.

If you’ve ever started January full of hope only to feel overwhelmed by February, you’re not alone. Let’s explore why this happens and how we can approach goals in a way that feels supportive and realistic.

Why Resolutions Can Feel So Hard

Executive Function Challenges

Executive function is like the brain’s management system. It helps us plan, organise, start tasks, and keep going when things get tough.

For neurodivergent minds, executive function can work differently.

Big, vague goals like “exercise every day” or “be more organised” often require multiple steps, planning, and sustained focus - all areas that can feel challenging.

Rigid Goals Often Backfire

Traditional resolutions tend to be all-or-nothing: “I’ll go to the gym five times a week” or “I’ll never eat sugar again.” 

When life gets busy or energy dips, these rigid goals can lead to guilt and self-criticism.

Instead of feeling empowered, we feel like we’ve failed - when really, the goal wasn’t designed with flexibility in mind.

What Works Better?

✅ Micro-Goals

Break big ideas into tiny steps.

Instead of “I’ll declutter my whole house,” try “I’ll tidy one drawer today.” 

Micro-goals are achievable and give a sense of progress without overwhelm.

✅ Flexible Routines

Rather than strict schedules, think of routines as gentle guides.

For example: “I’ll move my body in a way that feels good three times this week” 

instead of “I’ll run every morning.” 

Flexibility reduces pressure and makes success more likely.

✅ Self-Compassion Strategies

Celebrate effort, not perfection.

Remind yourself: “I’m learning what works for me.” 

Neurodivergent minds thrive when goals feel supportive, not punishing.

Progress is progress - no matter how small.

A Different Kind of Resolution

What if your resolution was simply: “I’ll be kind to myself this year”?

That’s a goal worth keeping. 💙

Key Takeaways

• Big, rigid resolutions often clash with executive function differences.

• Micro-goals, flexible routines, and self-compassion make goals realistic and empowering.

• You’re not failing - you’re finding strategies that fit your unique brain.