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144 // How to Set a Physical Health Goal with ADHD · ADHD with Confidence | Overcome Anxiety & Self-Doubt, Christian ADHD Coach, ADHD in Women

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  If you're interested in learning how to plan, how to set goals,
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  don't forget to click that follow button.
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  Today, we're going to talk about how to set a physical health goal with ADHD,
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  but in future episodes, we are going to talk about all sorts of different kinds of goal setting.
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  Are you tired of feeling like you don't fit in, like you're not good enough the way you are?
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  In this podcast, I will give you the strategies to build God-centered confidence
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  so you can know in your heart that you do belong.
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  You are enough and you are made on purpose and with a purpose.
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  Hey, I'm Kelsey Spronk, fellow ADHD mom and entrepreneur.
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  Join me in building confidence so you can experience success with ADHD in all areas of your life.
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  So go grab yesterday's coffee from the microwave and let's get started.
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  Hey friends, welcome to the ADHD with Confidence podcast.
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  I'm your host, Kelsey, and today we're going to talk specifically about how
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  to set a physical health goal with ADHD.
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  Now, I say with ADHD because there are times where we are going to forget.
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  We're going to forget what the goal was. We're going to forget why we were doing
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  it. We're going to probably forget that it exists at all.
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  And that's not me making fun of us. That's me talking about the reality of goal
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  setting when you have ADHD.
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  We can be very passionate people. we can
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  be very excited about things and we can stick to things but often it's for a
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  time and that's not because we're not capable of sticking to it for longer but
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  we need a better system a better strategy in place in order to help us be successfully consistent.
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  So in today's episode, I'm going to walk you through how to set a physical health goal.
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  So maybe this for you has to do with hydration, maybe it has to do with your
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  nutrition, or maybe it has to do with exercise and strength.
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  So in this episode, I'm going to walk through some questions that you can ask,
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  questions that you can answer.
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  So if you have a pen and a paper, if you want, you can write notes on your phone.
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  Be cautious with this one because phones are incredibly distracting.
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  And so I don't know about you, but often I will just be scrolling at the same
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  time and finding other things that seem more interesting than just writing notes.
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  So be cautious with that one.
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  All right. When you would like to create a goal, the first question I want you
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  to answer is, what is something that you want in this area?
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  Do you want to become stronger? Do you want to get hurt less often?
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  Do you want to feel with food?
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  Do you want to feel, what's the word that I was looking for?
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  Do you want to not feel you know bloated or
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  over full whatever the thing is and yes some of these can be
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  a little bit more complicated where you might need you know
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  nutrition advice from someone else but if we're
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  talking about kind of the basics of how we ourselves
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  can set goals once you figure out
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  what it is that you want in that area the next
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  question I want you to answer is how can you turn that into
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  a measurable goal so for me for
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  example I want to get stronger and so for me that is going to be with lifting
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  weights so within this number two this can be broken down multiple times as
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  you'll see here so for me that might mean lifting weights okay well some questions
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  I need to answer are how often do I want to do that.
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  Maybe I'll say three times a week. Where do I want to do that?
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  Realistically for me, probably at home.
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  So figuring out how often and where and what does that look like?
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  That next question is how will I know that that's working?
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  So part of that for me is by increasingly lifting heavier weights is going to
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  show that I'm getting stronger.
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  The next one here, this is a really important question to ask yourself,
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  is what makes this goal important to you?
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  What does it allow you to do?
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  What does it change for you? Who do you become when you achieve this goal?
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  So I think for me, a big part of it is that this helps me to feel confident.
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  I feel good in my body when I know I am working on becoming stronger.
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  I feel like it helps with my confidence in all other areas of my life,
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  not simply because of aesthetics or something, but because I am doing what I know is good for my body.
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  I am doing my best. That's something I realized recently is that I feel,
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  not like a failure, but I feel discouraged when I don't feel like I am giving
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  an area of my life my best. So what is it for you?
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  What makes this goal important for you to figure out, you know,
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  to stop eating out or to go on daily walks? What is it about it that is important to you? Yeah.
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  The next question I want you to
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  answer is what would it feel like if you consistently achieved this goal?
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  So maybe you want to go for walks five times a week.
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  And what would it feel like if you did that for the next month,
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  the next three months, the next six months?
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  What would that feel like for you?
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  Would you feel proud of yourself? Would you feel lighter?
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  Would you feel more, you know, joy and contentment in your life?
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  Would you feel less of the shame and the guilt that you feel right now,
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  feeling like you're not doing what you feel like you ought to?
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  What would it change for you?
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  Number five, this is a tricky one, and I don't want to get stuck on this,
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  but it's important for us to recognize.
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  Answer the question, what is getting in the way of doing this or what might
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  get in the way so for me for example with working out strength training,
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  on the surface and that's the thing with this question on the surface I would
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  say what's getting in the way is I don't have enough time but if I dig a little
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  deeper the reality is I do have enough time.
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  But I don't prioritize my physical health exercise above other things in my life. And so,
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  That's question number five is what's getting in your way. And then along with
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  it, how do you want to respond to that?
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  It's a very important part of this question. So for me, for example.
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  Feeling like it's not a priority, not prioritizing it, I want to respond by
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  ensuring that I have reminders throughout my home, sticky notes, notes, etc.
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  That are reminding me of why this is important, of the fact that I want longevity.
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  I want to be healthy long term.
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  I want to have not just a healthy, you know, body, but a healthy mind as well.
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  And that exercise and strength is important for that.
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  Because for me, otherwise, it's easy for me to get caught in feeling like there
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  are other things that are more important.
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  But if I can remember my why behind doing this, I find that it can help me to stick with it.
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  Number seven, imagine that you've overcome that hurdle, that thing that was getting in your way.
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  You've reached your goal. Now, how do you feel?
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  Okay. And part of this, part of the ADHD aspect of this is how are you going to remember?
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  How are you going to remember what makes this goal important?
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  How are you going to remember how good it feels when you accomplish this goal?
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  Because with time we
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  forget other things happen life is busy life
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  can get chaotic there's so much going on all
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  the time how are we going to remember for me it's something simple a sticky
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  note having a sticky note with maybe a key word or a phrase you know having
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  the word longevity or you know I heard somebody say the other day,
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  what was the phrase that they used?
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  Oh, discipline creates flexibility or something like that.
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  So what kind of phrases can you use in your life to remind you of what makes this so important?
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  Another thing, too, I would say is just give yourself grace with this.
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  Know that it's going to be a few steps forward, a couple steps back.
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  Celebrate your progress as you go and whatever your goals are.
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  And then come back to these questions and revisit. Maybe there's not a motivating
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  enough reason for you. So dig a little deeper.
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  What is the real reason? What is a good reason for why you want to do whatever
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  this is? And what will that allow you to do differently in your life?
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  What will that give you that you wouldn't have otherwise?
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  Don't forget as well to create a plan for what to do in the future.
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  When this starts to fade, you start to forget, you know, you've gone a little
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  while without doing whatever the thing is.
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  How are you going to remind yourself? How are you going to remember?
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  Are you going to schedule an email that's going to come to you in three months
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  asking, hey, how is that goal that you set out to do? How is that going?
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  You are doing such a good job. Remember, it does matter.
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  Are you going to put a reminder in your phone as a calendar event?
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  Are you going to have somebody else who's working with you? That one's tricky
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  because if they also have ADHD, you may both kind of set it aside and then not
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  remind each other, not wanting to be the one who's saying, hey, I haven't done this.
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  I don't want to remind you that I also haven't done this. So be cautious of that one.
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  I hope this has helped you in figuring out how to set a physical health goal.
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  And don't forget to click that follow button so you don't miss out on future
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  episodes. I look forward to the next one. Until then, God bless.
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  Bye.