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LAtest Wellness News
January 8, 2024
Robert Simms

Revolutionize Your New Year’s Resolutions with ADHD in Mind

Hello there! If you’re navigating the vibrant world of Attention Deficit Hyperactive Disorder, or ADHD, you’ve probably heard all sorts of advice about routines and structures. But what if I told you that the real key to success might just lie in being flexible? Yes, you heard that right! Flexibility could be your superpower when it comes to managing ADHD.

As a psychotherapist with ADHD who specializes in ADHD, I’ve seen both personally and professionally how a one-size-fits-all approach to planning and routines often falls short. Today, I’m excited to dive into the science behind why flexibility can be a game changer for those with ADHD.

The Science of Flexibility and ADHD

The ADHD brain is a fascinating and complex entity. It’s often wired for novelty, stimulation, and yes, flexibility. Traditional structures and rigid schedules, while beneficial for some, can sometimes be a square peg in a round hole for those with ADHD.

The Need for Novelty: A study published in the “Journal of Neural Transmission” highlights how individuals with ADHD often have a higher need for stimulation and novelty (Volkow et al., 2011). This need can make rigid routines feel suffocating, leading to decreased productivity and motivation.

Flexibility and Executive Functioning: “A pivotal study by Barkley (2014) titled “Fostering Adaptive Functioning in Attention-Deficit/Hyperactivity Disorder: A Review of Flexible Intervention Approaches” sheds light on the importance of adaptable strategies in ADHD management. This study emphasizes that individuals with ADHD benefit significantly from flexible approaches that are tailored to their unique needs and challenges. It suggests that interventions focusing on adaptability and customization can lead to more effective management of ADHD symptoms, enhancing overall functioning and well-being. This approach aligns with the notion that flexibility, both in thought and action, is a critical component in the successful management of ADHD (Barkley, 2014).”

Planning vs. Resolutions in ADHD Management

When it comes to New Year’s resolutions, people with ADHD might find more success with flexible planning rather than strict resolutions. Resolutions often fail because they’re rigid and don’t account for the dynamic nature of ADHD. In contrast, flexible planning accommodates the need for stimulation and novelty, characteristic of the ADHD brain. It allows for adjustments and modifications, making goals more attainable and less overwhelming. This approach aligns perfectly with the ADHD need for adaptability, enhancing focus, productivity, and well-being.

Practical Benefits of Flexibility

Now, let’s talk about the real-life impact of embracing flexibility:

Enhanced Focus and Productivity: When you’re allowed the freedom to adjust your schedule or tasks, it aligns better with your natural ebb and flow of focus and energy. This alignment can lead to improved concentration and output.

Stress Reduction: A rigid schedule can amplify stress and anxiety, particularly for the ADHD brain. Flexibility offers a buffer against this, accommodating unexpected changes or shifts in mood and energy.

Increased Control and Autonomy: Having the ability to adjust your day or tasks gives a sense of control, which is empowering and motivating, especially for those with ADHD.

Creating an ADHD-Friendly Routine

So, how do you incorporate flexibility into your routine? Here are some tips:

Set Flexible Goals: Instead of rigid time frames, work with broader goals that allow for adjustment.

Break Tasks into Smaller Steps: This makes it easier to shift tasks around as needed without feeling overwhelmed.

Regular Check-ins with Yourself: Assess your energy and focus levels throughout the day and adjust your tasks accordingly.


In embracing our neurodiversity, understanding the unique workings of the ADHD brain is crucial. Flexibility isn’t just a preference; it’s often a need. So, let’s make flexibility our superpower and unlock the full potential of the ADHD brain!

Remember, every ADHD journey is unique, and what works for one might not work for another. It’s all about finding your rhythm and what works best for you.

For more insights and resources, don’t forget to check out www.embodiedresilience.ca. Here’s to embracing flexibility and making it a cornerstone of our ADHD strategies!


Barkley, R. A. (2014). Fostering Adaptive Functioning in Attention-Deficit/Hyperactivity Disorder: A Review of Flexible Intervention Approaches. Journal of Attention Disorders, 18(8), 685-695. https://doi.org/10.1177/1087054712450617

Volkow, N. D., Wang, G. J., Newcorn, J. H., et al. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Journal of Neural Transmission, 118(11), 1625–1634.

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Our practice focuses on 4 distinct areas: navigating the journey of adult-diagnosed ADHD, fostering healthier communication between couples, unraveling the complexities of people-pleasing to establish firm boundaries, and addressing Indigenous issues alongside the intricate challenges of complex PTSD. What sets our clinic apart from others is that all of our practitioner’s have lived experience in the area of service that they are providing.

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