How often have you created a goal but not known where to start? Or set a goal, spent days crafting the perfect plan, only to lose the drive to move forward when it came time to execute? Putting a framework around your goals is essential — it provides structure, clarity, and direction, especially for those of us who thrive on flexibility but struggle with follow-through.
However, too rigid of a framework can leave us stuck overanalyzing or in decision paralysis. Traditional goal-setting methods often fall short for those of us with ADHD, leading to overwhelm, procrastination, shame, or frustration. The all-or-nothing mindset, rigid timelines, and intense focus on long-term outcomes can make goals feel impossible to achieve.
ADHD brains thrive on flexibility, curiosity, and immediate rewards — qualities that traditional methods rarely accommodate. That’s where PACT goals come in. They provide a framework rooted in actionable steps, adaptability, and celebrating progress along the way, helping you move forward without the weight of perfectionism or rigidity.
What is PACT:
PACT is a goal-setting framework, created by Anne-Laure Le Cunff, that focuses on your output and efforts rather than the outcome. Instead of fixating on a big, distant end result, PACT emphasizes building habits, routines, and continual progress. It encourages regular reassessment and small, incremental changes to ensure your goals stay adaptable and achievable.
PACT stands for Purposeful, Actionable, Continuous, and Trackable.
How to Create a PACT Goal?
Purposeful:
A “Purposeful” goal is specific, meaningful, and value aligned. The “P” is the anchor that keeps you grounded. It represents the core reason or motivation behind your goal and is deeply tied to your values and vision.
Questions to help you uncover if your goal is “Purposeful”:
· Why do you want to accomplish this goal?
· How do you feel about this goal?
· How will it feel to achieve this goal?
· Where are your values tied into this goal?
· How will you know you’ve achieved this goal?
If you’re having a hard time answering the questions above, it’s a good opportunity to check in with yourself. Tasks that feel like something you have to do rather than something you want to do often don’t get done — it’s just how our brains work. The barrier to accomplishing these goals can feel insurmountable, requiring so much energy to overcome that you end up working against yourself instead of with yourself.
Questions to help you decide if this is a goal you should move forward with:
· Is this goal something I want to do or is it something you think I should do?
· Is there a perspective shift that I can make?
Actionable:
The great part about a PACT goal is that it is rooted in actions we can take today — right now! Instead of getting stuck in the cycle of overthinking, over-researching, or over-planning, PACT simplifies the process by focusing on immediate, actionable steps. This approach keeps us moving forward, breaking through the inertia that often comes with big or ambiguous goals.
By focusing on what’s within reach, you don’t have to map out every step of the journey right away. Instead, you can dive in, try something, and adjust as you go. This interactive nature of PACT goals means that they’re dynamic and adaptable, allowing you to learn from your actions and tweak your approach to fit your needs and circumstances.
Questions to help you lock in your action steps:
· What small action can you take today/ this week towards your goal?
· How can you build this action into your current routine?
Continuous:
Routines and repeatable actions are the cornerstone of the ‘C’ in PACT goals. This concept encourages us to focus on progress over time through consistent, manageable steps rather than aiming for perfection or making huge changes all at once.
The beauty of continuous action lies in its flexibility — it’s about making micro adjustments along the way to adapt to our current circumstances and needs. Instead of trying to predict every step or mapping out an exact long-term plan, we stay present and responsive. This approach encourages us to try new methods, experiment, learn hands on, as we go.
Mantras to help embody the “Continuous” efforts you are making toward your goals:
· Progress over perfection
· If something doesn’t work I can pivot and try something new
· Every small step I take forward moves me closer to my overall goal
· Continuous small changes allow me to build sustainable habits that work for my life
Trackable:
By focusing on tracking our efforts and documenting our progress, we can break away from the win-or-lose mentality that traditional goal-setting structures often create. This shift is empowering because it allows us to view progress as a continuum rather than a binary outcome. Instead of seeing goals as something we either succeed or fail at, we start to recognize and celebrate the incremental steps and growth along the way.
Tracking efforts doesn’t have to be complex — it can be as simple as using a ‘Yes’ or ‘No’ system to record whether you took a specific action towards your goal on any given day. For example, if your goal is to exercise regularly, you can note ‘Yes’ for days you moved your body in some way and ‘No’ for days you didn’t. Over time, this method gives you a clear picture of your consistency without judgment.
Another powerful tool for documenting progress is periodic journal reflections. These allow you to pause and assess how things are going, what’s working, and what needs to be adjusted.
This approach to tracking fosters self-awareness and encourages curiosity over criticism. It reminds us that progress is about learning and evolving. By focusing on effort and reflection, we create a mindset of growth and flexibility that helps us stay motivated and resilient in the face of challenges.
Questions to help you identify patterns and make adjustments that keep you aligned with your goal:
· What did you do well this week?
· What challenges did you face?
· How do you feel about your progress thus far?
· Is there anything different you would like to try next week?
PACT in Action:
In a PACT goal, your ‘P’ — the Purpose — is deeply tied to your values and vision, it often remains constant throughout the process. However, the ‘ACT’ — Actionable, Continuous, and Trackable elements — are designed to be flexible and evolve as you gain momentum.
As you progress, you’ll likely discover new insights, strategies, or methods that work better for you. For instance, let’s say your goal is to improve your physical health because you value your wellbeing (Purpose). Initially, your actionable steps might include going for a 15-minute walk every morning. Over time, as walking becomes a habit and your confidence builds, you might adapt your actions to include jogging, strength training, or even yoga. The goal itself hasn’t changed — you’re still focused on improving your health — but how you approach it evolves to suit your growth and circumstances.
PACT Examples:
Here are two examples of PACT goals, demonstrating how they focus on actions, flexibility, and continuous progress:
Example 1: Write a Book
Purpose: Share my personal story to inspire others.
Actionable: Write for 20 minutes every weekday.
Continuous: Adjust the writing schedule based on energy levels and test different times of day for maximum productivity. Bump up the daily amount of time writing when the time is right.
Trackable: Use a calendar to mark “Yes” or “No” for writing sessions and reflect weekly on progress in a journal.
Example 2: Be Active 30 Minutes Everyday
Purpose: Build strength and improve my energy levels for daily life.
Actionable: Do a 15-minute workout (yoga, strength training, or walking) three times a week.
Continuous: Experiment with different activities to find what feels enjoyable and sustainable, gradually increasing intensity and length of workout as strength improves.
Trackable: Log each workout in an app or notebook and reflect monthly on how the routine is benefiting energy levels.
These examples show how PACT goals keep you focused on actions while allowing for flexibility and growth. Now get out there and start building towards your goals!
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