New Year, Same Struggles?
January can be tough for those with ADHD. The pressure to “start fresh,” set big goals, and transform your life overnight often feels more stressful than motivating. When executive function is already a challenge – organising tasks, staying focused, and following through – New Year’s resolutions can quickly lead to frustration. If you’re struggling with procrastination, low motivation, or that overwhelming sense of “where do I start?”, you’re not alone.
Instead of trying to do it all, focus on progress, not perfection. Break things down into smaller, achievable steps and give your brain the support it needs to stay clear, focused, and on track.
Why January Feels Hard for ADHD Brains
The Pressure to Set Goals
Everywhere you look, it’s “New Year, New You.” While this might inspire some, it often leaves ADHD brains feeling stuck. The thought of planning, prioritising, and sticking to long-term goals can feel paralysing when your mind struggles to break things into manageable steps
Post-Holiday Slump
The shift from relaxed routines during the holidays to a structured January can feel like whiplash. The lack of dopamine, combined with the pressure to suddenly ‘get it together,’ makes focus and motivation even harder to find
All-or-Nothing Thinking
ADHD minds can fall into the trap of perfectionism or setting overly ambitious goals. If something feels too big or unrealistic, it’s easy to give up before you’ve even started.
How to Set Yourself Up for Success
ADHD brains thrive on small, achievable wins. Instead of focusing on “New Year goals,” break things down into manageable steps that work for you:
Start Small: Swap “get fit” for “go for a 10-minute walk three times this week.” Tiny steps are easier to achieve and build confidence.
One Thing at a Time: Avoid overwhelming yourself by focusing on just one task. Finish it, celebrate it, then move on.
Visual Reminders: Use timers, planners, sticky notes, or ADHD-friendly apps to keep tasks visible and manageable.
Celebrate Small Wins: Recognise even small progress – every step forward matters.
Give Your Brain the Boost It Needs
ADHD makes focus, mental clarity, and motivation a daily challenge, especially in January when everything feels like it’s coming at once. Adding supplements to your routine can help give your brain the extra support it needs.
Cognitively Focus is designed to help you:
Stay Clear: Reduce brain fog and improve mental clarity so you can focus on what matters.
Stay Focused: Tackle one task at a time without getting overwhelmed.
Switch Tasks More Easily: Move through small steps without losing momentum.
If you’re finding January a struggle, supporting your brain can make all the difference. Whether you’re breaking down goals or simply trying to start the day with a clearer mind, a little boost can help you get there.
Start the Year with 15% Off Cognitively Focus
From 1st to 7th January 2025, get 15% off Cognitively Focus and give yourself the support you need to tackle January in a way that works for you. There’s no pressure to get it all perfect – just small steps, small wins, and the clarity to move forward at your own pace. At the checkout use the code: JAN15
Small progress is still progress. You’ve got this.
