January often comes with a rush of motivation. New planners, fresh routines, big intentions to be more productive or finally feel on top of life. For some people, that energy feels exciting. For others, especially those living with ADHD, it can feel overwhelming before the year even begins.

If you have ADHD, setting goals may come with brain fog, distraction, or a sense that you are already behind. Tasks that seem simple for others can feel heavy or impossible. That does not mean you are unmotivated or failing. It means your brain works differently, and it deserves a different kind of support.

Every January, many of us set intentions to improve our physical health. We resolve to exercise more, eat healthier, lose weight, or quit substances. But even the most well-intentioned plans can feel emotionally exhausting, and progress often stalls. That doesn’t mean you lack discipline. More often, it means that the emotional and mental aspects of change are being overlooked.