Sapna M

New Year's Resolutions for ADHD: Five Strategies That Work With Your Brain A framework for brains that need frequent rewards, visual tracking, and room for imperfection

Last week: why resolutions fail for ADHD brains. This week: what works.
I built the AIMS framework for goals that expect dopamine crashes, working memory limits, and oscillating engagement.
Five strategies designed for how ADHD brains actually work. Sharing in case it helps.

Why Your Brain Can't Stick to New Year's Resolutions Three mechanisms that make standard goal-setting incompatible with ADHD brains

open.substack.com/pub/braingre...

My hypothesis sis that with the fewer decisions I have, I'll have more energy so I'm not constantly negotiating with myself.

Turns out "decision fatigue" is a real thing. I wasn't imagining it. I'm now working on minimizing as many decision points as I can. I'm looking to reduce as many unnecessary decisions, or automate even. Hopefully this will free up some space for the more important decisions.

I'm talking tiny decisions: what to eat, when to start, which of my three quick tasks to do first, should I do it now or later. By the time I get to the important stuff, my brain is already exhausted.

I'm realizing that its not that I lack motivation. My brain has been working harder than other people's brains. The simplest tasks or choices turn into this big decision point in my head that has me debating my brain over and over. If you think arguing with someone is hard, try arguing with yourself

I've always thought I was indecisive or too lazy to pick a task. I thought I wasn't disciplined enough to jus do things or to be more consistent. Turns out I had #adhd. Medication seems to be working, but I've also been looking into other supports, because meds don't solve everything.

I started on #Vyvanse on Thursday last week. I had no idea what my #ADHD brain was doing before then. You mean I can just do the thing I have to do? Where is the constant debate and battle with my brain on whether I really need to do the thing, or should I just not, or maybe later?

Yes! I just started my medication last week, and the difference is like night and day.

When I met my now wife, I started noticing 11:11 more frequently and took it as a sign that she was the one. Hasn't been wrong so far.

You Don’t Need More Willpower. You Need Better Systems. A simple framework for lowering the load on your brain.

I’ve been thinking a lot about #decisionfatigue lately—how much it costs, especially for #ADHD brains.

I shared a framework that’s helped me lower the load when things feel full.
Putting it out there in case it’s useful for my #neurodivergent readers

braingreaselab.substack.com/p/you-dont-n...

This is so true. I’ll be excited for a lecture or seminar and then just zone out and miss the whole thing. #adhd #adhdwoes

Congratulations on getting it done!! Good for you for staying cool pun intended) under pressure.

If you’re building accessible products - think about the ADHD brain. Here are some great tips to keep in mind. Your tool may not be as accessible as you think.

The cycle that nobody talks about:

Fear: “What if I make the wrong choice?”→ Fear drains cognitive energy → Depleted energy makes decisions harder → Harder decisions create more fear.

Repeat until you're frozen in front of the fridge at 7pm, unable to choose between leftovers.

ADHD is remembering that you need to: text your friend, cancel that subscription, call the vet. switch the laundry to the dryer - all while doing your 30 minute cardio routine.

And promptly forgetting the minute you’re done with the gym.

(And remembering the next time you’re driving)

ADHD is finding a random 6 digit number on a notepa and not knowing what it’s for. ADHD is saving the note somewhere “safe” just in case. 100% certain I will not find this note again IF I ever remember what this is about.

There are many lawyers with ADHD. My guess is this lawyer meant they’re not good with organization and prioritization that makes sense to the neurotypical lawyer. Succesful lawyers have built the right supports to help with these. And the urgency/crises are wonderful motivators and where we shine.

Thank you!

That’s a good approach. I’ve been researching the neurochemistry of ADHD brains and testing frameworks that will actually work for our brains well before my official diagnosis. I’m finding that I’d already unknowingly been using some of these frameworks. Curious to see where this takes me.

I was officially diagnosed yesterday as well! I've suspected it for a couple of years now, but the process to get diagnosed seemed so daunting.

I'm really curious to see what medication does. Good luck on your journey!

#ADHDHack - I've found that I'm more inclined to start something boring if I first do something fun. I used to think its because I resent the boring thing less if I've made time for my fun stuff.

Maybe it's science.

All I know is it works for me.

Just got formally diagnosed with ADHD. It’s not a surprise though I did secretly wonder if I were making it up. Looks like I’m legit. #adhd #adhdwomen #neurodivergent #adhdadult

The Productivity Advice that's Backwards Why delayed gratification doesn’t work for you - and what to do instead.

Last week I explored reward-first sequencing—doing the satisfying thing BEFORE the hard thing.

Counterintuitive? Yes. But ADHD brains respond to momentum, not discipline.

Full breakdown:

#ADHD #productivity

People with #ADHD often get accused of being narcissists, often when it comes to choosing romantic partners. I disagree - when you're neurodivergent, being understood by your partner is essential. And happily, we sometimes end up with another neuromancer, feeling like two peas in a beautiful pod 😍

I know how you feel. I have a string of hobbies and all the paraphernalia to show for it.

What's worked for me is forcing myself x amoun of time a day for the hobby so I avoid burnout. It's not fool proof, but its a start.

Couple of theories:
1. We're normalizing talking about mental health. People previously concerned that an ADHD diagnosis could be career-limiting are more willing to get tested.
2. We live in a world that is optimized for short attention spans. We've forgotten how to focus

Ah - the password change. Always so annoying.