Written by Jennifer Cox LCPC
Let’s talk about Goal-Directed Persistence, another Executive Function.
Goal-directed persistence refers to the ability to stay focused on a task or goal despite distractions or obstacles. It is an important executive function that allows individuals to work towards goals and resist immediate gratification.
In individuals with ADHD, goal-directed persistence can be impaired. They may have difficulty sustaining attention on tasks, easily getting distracted by external stimuli or internal thoughts. They may also struggle with planning and organizing their work, leading to difficulties in completing tasks and achieving goals. Someone with ADHD lives in the moment, so goals aren’t always necessary – Following a schedule doesn’t seem ideal and doesn’t feel right.
Now, when someone is highly interested or motivated in a particular task this executive function might appear as a strength. This is when you might hear someone state ‘But, they can focus on xyz’. To understand why that occurs, one must understand that the ADHD brain is looking for stimuli and dopamine, meaning it will go where that is found such as activities that someone is interested in, something that they are motivated to accomplish, or an activity that provides that dopamine hit (electronics).
Goal-directed persistence can have a significant impact on someone with ADHD throughout their day. Here’s how it can affect different aspects of their daily life:
1. Morning routine: Individuals with ADHD may struggle with initiating and completing tasks in their morning routine. They may find it challenging to stay focused on getting ready, organizing their belongings, and preparing for the day ahead. This can lead to difficulties in getting out of the house on time and feeling prepared for the day.
2. Work or school tasks: Individuals with ADHD may have difficulty sustaining attention on tasks, leading to procrastination, incomplete assignments, or missed deadlines. They may struggle with organizing their work, prioritizing tasks, and staying on track. This can result in decreased productivity and feelings of frustration or overwhelm.
3. Time management: They may have difficulty estimating how long tasks will take, leading to poor time allocation and a sense of being rushed or overwhelmed. This can make it challenging to meet deadlines, attend appointments on time, or allocate time for self-care and leisure activities.
4. Distractions and impulsivity: Individuals with ADHD are more susceptible to distractions and impulsive behaviors. They may find it difficult to resist immediate gratification or to stay focused when faced with external stimuli or internal thoughts. This can lead to frequent interruptions, difficulty staying on task, and a tendency to engage in impulsive behaviors that derail their progress.
5. Goal setting and follow-through: They may struggle with maintaining motivation and persistence over an extended period. They may start multiple projects or set ambitious goals but struggle to follow through and complete them. This can lead to feelings of frustration, low self-esteem, and a sense of being unable to achieve their aspirations.
6. Relationships and social interactions: They may have difficulty staying engaged in conversations, listening attentively, or following through on commitments. This can affect their ability to build and maintain relationships, leading to misunderstandings or feelings of being unreliable.
It is important to note that the impact of goal-directed persistence can vary from person to person with ADHD. Some individuals may have strategies or coping mechanisms in place to mitigate these challenges, while others may require additional support and interventions. Working with a therapist who specializes in ADHD can help individuals develop strategies to improve goal-directed persistence and navigate these daily challenges.
Here are some tips to improve goal-directed persistence for individuals with ADHD:
1. Break tasks into smaller, manageable steps: Breaking down tasks into smaller steps can make them feel less overwhelming and more achievable. This can help you stay focused and motivated to complete each step.
2. Set specific and realistic goals: Clearly define your goals and make sure they are attainable. Setting specific and realistic goals can help you stay focused and motivated. It is also important to celebrate small victories along the way to maintain motivation.
3. Create a structured routine: Establishing a structured routine can help you stay organized and focused. Set specific times for different activities, including work, breaks, and leisure activities. Stick to your routine as much as possible to build consistency and improve goal-directed persistence.
4. Minimize distractions: Identify and minimize distractions in your environment. This can include turning off notifications on your phone, finding a quiet workspace, or using noise-canceling headphones. Creating a distraction-free environment can help you stay focused on your tasks.
5. Use visual aids and reminders: Visual aids, such as to-do lists, calendars, and reminders, can help you stay organized and on track. Use these tools to prioritize tasks, set deadlines, and remind yourself of important activities or goals.
6. Self-Motivation: Build confidence by reflecting on past successes and work on self-compassion by recognizing your efforts on your current task. Don’t rely on emotions, try not to focus on ‘feeling good’ about completing the task, but to identify how the task is up to you, why are you completing, and visualize it being done.
7. Consider your mindset – Manage your outlook on the particular task at hand, think about what you are telling yourself.
8. Practice self-care: Taking care of your physical and mental well-being is essential for improving goal-directed persistence. Make sure to get enough sleep, eat a balanced diet, exercise regularly, and engage in activities that help you relax and recharge. When you are well-rested and in good health, it is easier to stay focused and motivated.
9. Seek support: Reach out to friends, family, or support groups who can provide encouragement and understanding. Consider working with a therapist or coach who specializes in ADHD to develop strategies and techniques for improving goal-directed persistence.
Remember, everyone’s experience with ADHD is unique, so it may take some trial and error to find the strategies that work best for you. Be patient with yourself and celebrate your progress along the way.
Understanding each of the executive functions and how they can impact your day to day, can help one understand why ADHD is a serious disorder – This is a disorder that involves self-control, self-care, self-regulation, and self-motivation to get through your day.
For more information or help with executive functioning, contact 815-363-0864 or info@echcounseling.com
