Goal Planning Practice Pack

Goal Setting Tools

Four optional exercises for task steps, reward preferences,
goal drafting, and reflection.

Where These Worksheets Help

This pack does not diagnose ADHD or explain motivation, attention, habits, or task completion. The pack offers separate pages for task steps, reward preferences, goal questions, and reflection without explaining why a task begins, stops, or changes.

Use, reorder, rename, or skip any page: task decomposition, reward preference, goal clarity, and habit awareness. The pages have different jobs: recording task steps, reward preferences, goal language, and selected reflections. No page establishes motivation, attention, habit, cause, or what will help.

How to Use These Worksheets

  1. Start with any page or skip the pack. No page is assumed to be more valuable based on task history or difficulty.
  2. Use any worksheet in any order. These are not meant to be read in sequence and filled in later. Writing and reviewing are optional formats; no cognitive effect is assumed.
  3. For the Optional Effort and Reward Pairing: list any task and an optional reward preference, or leave the page blank. The pairing is optional and its effect is not predicted.
  4. For Coaching Goals: record any purpose, outcome language, uncertainty, or blank without predicting persistence.
  5. For Achieving Goals: answer only the questions that feel useful; no response is assumed to reveal a habit or hidden barrier.

Choice and Support Boundary

Optional coaching reflection - not therapy, diagnosis, medical care, legal advice, or a validated assessment. Skip, adapt, or stop. Do not infer causes, conditions, traits, motives, or required responses. Use qualified or emergency support for unsafe, severe, or out-of-scope concerns.

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

Optional Effort and Reward Pairing

Optionally place a task beside a reward preference. This does not create a neurological signal or guarantee return, focus, or completion.

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

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