Podcast Summary:

Adult ADHD ADD Tips and Support
Host: Michael Joseph Ferguson
Episode: ADHD Goal Avoidance – How to Overcome the Aversion to Goal Setting
Date: January 15, 2026

Episode Overview

This episode centers on “ADHD Goal Avoidance”—why adults with ADHD often feel a deep aversion to setting (and sticking with) goals, and how to completely reframe the process for neurodivergent brains. Host Michael Joseph Ferguson, ADHD life coach and author, offers a straightforward, practical trick for making goal setting more inviting, less emotionally fraught, and more sustainable. Listeners are guided through a specific exercise to set goals in a way that reduces overwhelm and shame, making it easier to revisit and renew one's intentions over time.

Key Discussion Points and Insights

1. The Challenge of Goal Setting for ADHD Brains

• Many adults with ADHD associate “goals” with negative emotions: past failures, overwhelm, and shame.

• The structure of neurodivergent brains—particularly in creatives, artists, and entrepreneurs—creates unique challenges with long-term planning, time blindness, consistency, and executive function.

• Michael references the Hunter/Farmer hypothesis: ADHD individuals (hunters) are wired for intense, short bursts of activity, unlike neurotypical (farmer) brains who manage long-term planning with ease.

  Quote:

  “For many of us, the word goal has all kinds of negative associations... Because of how our hyper-creative brain works, our dopamine receptors, and challenges with executive functioning, we often will have an initial burst of inspiration. But then the energy wanes and we’re left with a list of flat and possibly overwhelming goals that we never look at again.”
  — Michael (00:00)

2. A Simple Trick: Shift from “Goals” to “What I’m Wanting”

• Michael’s key suggestion: Every time you see the word “goal,” replace it with “what I’m wanting.”

• This reframing shifts goal-setting from an obligation (“what I have to accomplish”) to a process of honest self-connection (“what I desire”), dramatically reducing emotional baggage.

• Emphasizes that goals should be seen as living, adaptable desires, not rigid pass/fail tasks.

  Quote:

  “It’s not about pass and fail. It’s about tuning back into what you most want. So goals then become easier to work with and have much less emotional baggage... Your goals list can be seen as something positive versus a list of things you didn’t do.”
  — Michael (05:45)

3. The Importance of Revisiting Goals Regularly

• For ADHD brains, writing and setting goals isn’t a one-and-done exercise.
• Revisiting, rewriting, and readjusting is essential—involving others (a coach, partner, or friend) can help bring goals back to the forefront of your mind.

4. The Goal Setting Exercise

Timestamps: [07:16–10:45]

• Michael guides listeners through a concrete exercise:

  1. Pick an area of your life you’d like to improve (categories: Health, Work, Relationships, Home, Creative Expression, Spirituality/Mindfulness, Service, Play/Travel).
  2. Ask yourself: “What am I wanting in this area?”
  3. Write one “goal” (reframed as what you’re wanting).
  4. Place it somewhere visible to revisit daily.
  5. Don’t worry about the “how”—just let yourself dream.

• Emphasizes that simply writing down what you desire “tunes” your subconscious to work on it, even if you forget about it consciously. You'll start noticing opportunities and ideas supporting your intention.

  Quote:

  “There’s something really powerful with writing your goals down. Even if you just completely forget them... there is just in that act of writing and setting a goal, there’s some real power.”
  — Michael (10:19)

5. The Ongoing Nature of Desire—It Never Expires

• You can continually return to your “what I’m wanting” in any area, regardless of past outcomes.

• Adjustments are natural and encouraged, reducing shame and promoting a sense of empowerment over failure.

  Quote:

  “Regardless of whether or not you hit the goal, you’re still going to be able to come back and say, what am I wanting in this area?... It’s not whether or not you accomplished it or didn’t accomplish it, because you always will be able to come back and say, what am I wanting? And from that place, there’s a lot less shame and a lot more empowerment.”
  — Michael (11:08)

Notable Quotes & Memorable Moments

• “It's essential to make goal setting a regular exercise... Assume goals will change as you do.” (04:45)
• On subconscious processing: “Your unconscious is starting to work on [what you wrote down], and you'll start to see things in your life that are going to support you in achieving that goal.” (09:35)
• On fail-safe adaptability: “It's never going to go away. It's not contingent upon you doing something.” (07:45)

Timestamps for Important Segments

• 00:00 — Introduction, why ADHD brains struggle with goals, the emotional baggage of goal setting
• 03:05 — Hunter/Farmer hypothesis & how it affects neurodivergent goal-setting
• 04:20 — Reframing goals as “what I’m wanting”
• 07:16 — Guided goal setting exercise and life categories
• 10:19 — The power of writing down your desires; subconscious processing
• 11:08 — Revisiting and readjusting your desires for sustainable progress

Additional Resources & Community Highlights

• Life Visioning Workshop: January 24th & 30th, 2026 (sliding scale pricing available)
• ADHD and Addiction Support: Community member Mike Starkey launching a new podcast and offering support meetings (adhdandaddiction.com)

Tone and Approach

Michael’s style is warm, encouraging, practical, and validating—acknowledging the unique struggles and strengths of ADHD brains, while providing simple, compassionate strategies that affirm listeners’ experiences.

Takeaway

The key to sustainable, shame-free progress for adults with ADHD:
Ditch the pressure of traditional goals and connect with your ongoing desires by simply asking, “What am I wanting?”—then revisit, rewrite, and let those wants evolve with you.