• Why ADHD brains crave fresh starts (and why January turns that up to 100)
• What makes choosing one focus so hard when you have ADHD & big ambitions
• How narrowing to one clear focus can reduce overwhelm and increase follow-through
• A simple, practical process to clarify your "one thing" without ignoring other parts of your life
• How to work with your ADHD decision fatigue, fear of missing out, and "all-or-nothing" thinking
• Gentle, realistic ways to build momentum toward your goals without burning out

• You have ADHD (or ADHD-ish tendencies) and feel pulled toward 27 goals at once
• New Year's feels like a giant, glittery to-do list you're already "behind" on
• You're tired of all-or-nothing New Year's resolutions and want something more sustainable

If this episode helps you feel a little more calm and clear about the year ahead, I'd be so grateful if you'd subscribe to the podcast or share it with a friend whois feeling the New Year pressure too. Your support helps this work reach more ADHD brains who need it. 💜

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• Gary Keller's The One Thing
• Episode 138: Too Many Ideas? Stay Focused with ADHD Brilliant Ideas List
• Free Brilliant Ideas List Template

• Discover my favorite ADHD resources
• Learn my Top 10 Tips to Work With Your ADHD Brain
• Access the I'm Busy Being Awesome Planning System
• Get the I'm Busy Being Awesome Podcast Roadmap
• Free course: ADHD Routine Revamp

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00:00 Introduction: The ADHD New Year Overwhelm

01:08 Exploring the ADHD Brain's Fresh Start Craving

02:02 Welcome and Personal Reflections

03:12 The Chaos of Trying to Do Everything

04:58 Understanding the ADHD Time Perception

06:52 The Power of Choosing One Focus

09:27 Practical Steps to Identify Your One Thing

13:30 The Emotional Challenges of Narrowing Focus

18:00 Key Reminders for Choosing Your One Thing

23:14 Examples and Practical Applications

27:04 Four Questions to Choose Your One Thing

31:02 Final Takeaways and Encouragement

33:37 Conclusion and Call to Action