A Better Way to Set Goals for Neurodivergent Adults
- Eric Kaufmann
- Apr 17
- 4 min read
Updated: Apr 29
TL;DR: I spent months consuming endless self-help material, only to end up exactly where I started: nowhere.
Information overload quickly turns into paralysis, especially when we try to overhaul our entire lives at once. In this post, I’m sharing why "doing less" is actually the secret to building better executive function.
You’ll learn how to use the SPARK Method to choose one meaningful goal and finally create the momentum you’ve been looking for.
Hi Friend,
Quick confession: I used to be a sucker for all things self-help.
Daily podcasts.
Countless books.
Endless email newsletters.
My entire Instagram feed was self-help influencers.
You know where all of that information got me? Absolutely nowhere.
Not because it was bad information. A lot of it was actually really helpful. The problem was that I was consuming so much advice without ever slowing down to ask, “How does this actually fit into my real life?”
Why Neurodivergent People Struggle to Set Goals
When it comes to setting goals, I see many neurodivergent people fall into the same trap.
They feel behind in their careers, behind in their fitness, behind compared to their peers, so they set a bunch of goals at once:
Spend more time with friends.
Go to the gym three times per week.
Read two books per month.
Start a side hustle by the end of the year.
Save more money for retirement.
Amazing goals. Truly.
But it’s too much.
Why Setting Too Many Goals Doesn’t Work
My biggest takeaway from that intense self-help phase didn’t come from any book or podcast. It came from my inability to grow despite having more information available than at any other time in history...
Only set one goal at a time.
That doesn’t mean we can’t have multiple goals. We can. But choosing ONE that we are truly committed to for a short period is a powerful way to improve our executive function skills.
I bet you can make more progress focusing on one goal for the next month than you would focusing on three goals for the same amount of time.
Don’t believe me? Test it out.
A Better Way to Set Goals: The SPARK Method
That goal-setting framework I created, the SPARK Method, is built for this. It's the best way to set goals if you're neurodivergent.
Most goal-setting frameworks help you decide what “accomplished” looks like, but they don’t help you create a realistic plan for getting there. Then, we fall off after a week or so.
The SPARK Method is designed for people like you. People who deeply desire meaningful change, but operate a little differently than most.
It helps you choose a goal that actually matters to you, figure out how to start, predict what might get in the way, and create backup plans for the days when your energy is low, your schedule gets chaotic, or your brain just says, “No thanks.”
So if you're up for the challenge, here’s your next step:
Download the framework.
Block off 20 minutes.
Go through each step and write ONE one-month goal.
Make it your number one priority each week.
You do not need to overhaul your whole life this month. You just need one goal. One clear direction. One thing to practice executing.
It’s not about trying to do ten things at once. It’s about doing one thing with care and intention.
This is how we improve our executive function skills.
I’m rooting for you.
In service,
Eric
FAQs
Why do neurodivergent adults struggle to achieve their goals?
Neurodivergent adults often struggle to achieve their goals because goal-directed persistence is a complex executive function skill that requires planning, task initiation, emotional regulation, working memory, and cognitive flexibility. When cognitive load is high, it becomes difficult to hold goals, steps, and daily responsibilities at the same time, which leads to overwhelm, inconsistency, and starting and stopping.
Why don’t SMART goals work for ADHD and autistic adults?
SMART goals focus on clarity and measurability, but they don’t support planning, action, or follow-through. They don’t prepare you for obstacles, don’t include systems for consistency, and assume you will naturally stay on track. For neurodivergent adults, especially those with ADHD or autism, this creates overwhelm because cognitive load is already high, making even well-written goals easy to forget or avoid.
What is the SPARK goal-setting method, and how does it help executive function?
The SPARK method is a neurodivergent-friendly, evidence-based goal-setting framework designed to improve executive function skills and follow-through. It includes selecting a values-aligned goal, planning actionable milestones, creating a simple starting step, rigging the environment with supports, and tracking progress with rewards and resets. This system reduces overwhelm, improves task initiation, and helps build consistency and self-trust over time.
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.
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