ADHD Goal Training
Worksheets

ADHD Executive Function Tools

Four structured exercises for breaking down tasks, pairing effort with reward,
setting goals, and building momentum toward what matters.

Where These Worksheets Help

Most executives with ADHD can generate goals without help. The gap shows up between the goal and the first action step - and again between the first step and the second. The problem is not motivation or intelligence. It is that the brain keeps reloading the whole task every time attention drifts, which makes each restart feel like starting from zero.

This set of worksheets interrupts that loop at four specific points: task decomposition, dopamine engineering, goal clarity, and habit awareness. Each targets a different layer of the goal-execution challenge. The task breakdown turns a vague to-do into a sequence small enough to begin. The dopamine pairing creates a reliable return signal for difficult work. The coaching goals worksheet anchors goals to personal meaning. The achieving goals reflection surfaces what is already helping - and what is quietly working against you.

How to Use These Worksheets

  1. Start with the task you have been avoiding. Not the one that feels manageable - the one that keeps appearing on your list without getting done. That is where the Task Breakdown returns the most value.
  2. Complete one worksheet before moving to the next. These are not meant to be read in sequence and filled in later. The act of writing activates a different layer of thinking than reviewing.
  3. For the Dopamine Reward Pairing: list the tasks you know matter but consistently avoid, then pair each with something you genuinely enjoy. The pairing must be specific enough that it actually functions as a reward.
  4. For Coaching Goals: write the why before the measurable outcome. If the why does not feel real when you read it back, the goal will not survive a hard week.
  5. For Achieving Goals: answer the habits questions honestly. Most people can name the habits that help them. Fewer name the ones that slow them down - those answers are usually where the real work is.
1

Task Breakdown

Define the Task
Break Down Into Action Steps
# Action Step Time Required
1
2
3
4
5
6
Schedule the First Step
Start with the most straightforward step - not the most important one. Once you are moving, the rest follows more easily.
2

Dopamine Reward Pairing

Sustainable focus on difficult or repetitive tasks requires a reliable return signal for the brain. Pair each task you typically avoid with something you genuinely enjoy - then honor the pairing consistently.

Yawn, but Important Reward Yourself
Notes / Adjustments
3

Coaching Goals

For each goal, capture why it matters and what measurable success looks like. The why determines whether this goal survives a hard week.

Goal 1
Goal 2
Goal 3
4

Achieving Goals

What are my short-term goals?
Why do I want to achieve them?
What habits do I need to keep to achieve them?
What habits might slow me down in achieving them?
5

Before Your Next Session

Now that you can see it:

Look at the habits that might slow you down. Which one has the most influence over your short-term goals right now? What would it take to reduce its impact by half?

Of the three goals you wrote down, which one would change the most for you if you achieved it in the next 90 days? What is the single next action step for that goal?

Where in your task breakdown are you most likely to stop? What would need to be true for you to move past that point?

6

Tandem Coaching Partners

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to unlock sustainable growth.

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