Episode 335: ADHD New Year Goals: How to Start Fresh Without Burning Out

from I'm Busy Being Awesome - Sustainable Productivity for ADHD · host Paula Engebretson

In Episode 335 You Will Discover: Why ADHD brains crave fresh starts (and why January turns that up to 100) What makes choosing one focus so hard when you have ADHD & big ambitions How narrowing to one clear focus can reduce overwhelm and increase follow-through A simple, practical process to clarify your "one thing" without ignoring other parts of your life How to work with your ADHD decision fatigue, fear of missing out, and "all-or-nothing" thinking Gentle, realistic ways to build momentum toward your goals without burning out This episode is for you if… You have ADHD (or ADHD-ish tendencies) and feel pulled toward 27 goals at once New Year's feels like a giant, glittery to-do list you're already "behind" on You're tired of all-or-nothing New Year's resolutions and want something more sustainable If this episode helps you feel a little more calm and clear about the year ahead, I'd be so grateful if you'd subscribe to the podcast or share it with a friend whois feeling the New Year pressure too. Your support helps this work reach more ADHD brains who need it. 💜 Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Gary Keller's The One Thing Episode 138: Too Many Ideas? Stay Focused with ADHD Brilliant Ideas List Free Brilliant Ideas List Template More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: The ADHD New Year Overwhelm 01:08 Exploring the ADHD Brain's Fresh Start Craving 02:02 Welcome and Personal Reflections 03:12 The Chaos of Trying to Do Everything 04:58 Understanding the ADHD Time Perception 06:52 The Power of Choosing One Focus 09:27 Practical Steps to Identify Your One Thing 13:30 The Emotional Challenges of Narrowing Focus 18:00 Key Reminders for Choosing Your One Thing 23:14 Examples and Practical Applications 27:04 Four Questions to Choose Your One Thing 31:02 Final Takeaways and Encouragement 33:37 Conclusion and Call to Action

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This episode is 34 minutes long.

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This episode was published on December 29, 2025.

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