Honoring Your Rhythm: A Neurodiverse Guide to Goal Setting

If your brain works differently, your goals should too.

Most goal-setting advice was written for neurotypical brains — the kind that thrive on structure, consistency, and linear progress.

But what if your mind works differently?
What if focus, time, energy, and motivation don’t follow predictable patterns? What if you work better in 20 minute spurts of hyperfocus than you do in a full 8 hour shift? Or if you’re like me and have 54346535645 sticky notes for a to do list.

If your brain processes information, emotions, or energy differently, then your approach to life, work, and success should honor that difference.

So, What Works?

1. Build goals that make space for both movement and rest

Instead of committing to completing a project in one sitting, commit to 30 minutes at a time with 10 minute rest breaks (reducing overwhelm).

2. Prioritize alignment over structure.

Try asking:
“What supports my flow?” instead of “How do I force myself into this routine?”

3. Break goals into sensory-safe, emotionally realistic steps.

Overwhelm can stop even the most meaningful goal in its tracks.
Instead of “organize my business finances,” start with “open my spreadsheet and label one column.” Use sticky notes for each small step. Remove one as you complete it.

4. Build around your strengths, not your struggles.

Lean into what already works.

If hyperfocus helps you create your best work, design your schedule to protect those deep-focus windows rather than fighting against them.

5. Build emotional safety into your goals.

Many neurodiverse people carry stories of being “too much” or “not enough,” of not fitting in or feeling comfortable even in their own skin.

Growth doesn’t come from forcing yourself to fit a mold — it comes from creating a rhythm your mind and body can move with ease.

Your goals should feel safe to hold.
Root them in compassion, not comparison.

Rooted Reflection:

What does progress look like for you right now?

What rhythms support your flow?

How can your goals feel more compassionate?

Tenishia Vanderpool