The Power of Intentions- An ADHD uPLifted Series
Intention Setting: Moving from Wishful Thinking to Willful Action
With ADHD, you can play with both interest and intention by turning boring tasks into games, stories, or dopamine-boosting experiences—think racing a timer, narrating your actions like a detective, or doing chores to your favorite playlist. Instead of vague goals, set micro-intentions (“Just start the washing machine”), use sensory cues (headphones = focus mode), or theme your time (“exploration hour” vs. “completion mode”). By making tasks fun and giving your brain a clear direction, you turn everyday obstacles into engaging, doable wins!
Make intentions tangible
Write them down or say them aloud to anchor your focus and reduce mental clutter. Share your intentions with someone you trust to bring them to life.
Pair intentions with sensory cues
Link them to routines or objects. For example, “When I sit at my desk, I intend to write for 5 minutes,” or “When I pick up my phone I will pause for 10 mindful seconds.”
Use a refocus question
When distracted, ask “How does this align with my intention?” This will help you get back on track.
Bookend it with a small win
Acknowledge all progress to reinforce momentum and build confidence.
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