Learn to Thrive with ADHD Podcast

Ep 72: Using Ai To Set Goals

• Mande John • Episode 72

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Today on Learn to Thrive with ADHD, I'm sharing how I transformed my 2025 goal setting using AI in just 30 minutes! If you've ever felt stuck staring at a blank page trying to plan your year, or found yourself abandoning your goals by February, this episode is going to change everything. I break down my exact process for using AI to create ADHD-friendly goals that actually stick, including the specific prompts I used to get amazing results.

What You'll Learn:

  • How to use AI to create goals that align with your identity
  • A quarter-by-quarter breakdown system that prevents overwhelm
  • Why traditional goal setting often fails ADHD brains
  • How to anticipate and plan for ADHD-specific obstacles
  • Practical strategies for maintaining momentum all year
  • Ways to make your goals visually engaging and easier to track
  • The power of focusing on just four key areas


Game-Changing Takeaways:
1. Identity First: Goals flow naturally when aligned with who you're becoming
2. Visual Organization: Using emojis and color-coding makes goals more engaging
3. Obstacle Planning: Preparing for ADHD challenges keeps you on track
4. Quarterly Focus: Breaking the year into chunks makes it manageable

Free Resources:


Connect with Mande:


Remember, thriving with ADHD is possible – sometimes we just need the right tools and strategies. If you found this episode helpful, please leave a review and share with someone who might need to hear this!

Next Steps: Ready to make 2025 your best year yet? Download the free goal-setting resources and let's turn those dreams into reality!

#ADHDgoals #ADHDplanning #AItools #AdultADHD #GoalSetting

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CLICK HERE for more resources. We're on this journey together!

All right, guys. I had so much fun doing the work behind this video and what I did in just about 30 minutes today is went through my goals for 2025 with Chad, Djibouti. And I can't believe the job that it did. I'm going to I'm going to walk you through this. For those of you on YouTube, you'll be able to see it.


I'm going to share my screen. And for those of you on the podcast, I will do my best to explain it. And I will even tell you the prompts that I used. And you can check the links in the description to get those prompts. Now, maybe you're not an AI person, maybe you don't want to deal with that.


I don't know. I also have with a I created a workbook that takes you through the same process by just asking you two questions. So my chat Djibouti happens to be trained pretty well for me, and I don't know if you know this, but it is paying attention not just per chat, it's paying attention to things, chats that you have ever had with it.


And so when I put my talked about my 2005 goals, it pulled information from all kinds of places. But what I did first is I had these notes. I've been wanting to talk about how we need to have a certain identity, to step into a certain identity, to become the people that get the things that we want, that accomplish the things that we want to accomplish that solved.


Remember, I talk about goal setting, being a problem to be solved that solve the kind of problems that we want to solve. And I had taken copious notes, did a lot of I like to do a lot of writing on on my thoughts on these things. And what I did is I opened Otter II and I read my notes completely to Otter II, and that included me doing some work on what kind of identity I wanted to have and all all this to teach you guys about, you know, stepping into a new identity.


But also for me and what I recognize when I did this work the first time when I wrote it out is everything I wanted to be. I already was. I just wanted to be more of that thing. And I think you'll find the same thing. But I read Otter, I all of my notes. I read it. My 2004 goals, and then I took the transcript of that.


I didn't take the summary that Otter I'd like to do. I took the transcript and I gave that to Chad Djibouti, and said, I want to work on my 2025 goals. And so I pulled up the exact questions because I after I got this whole process done, I went back and asked, okay, what did I ask you? And step one, define goals.


So let me first just show you sorry, I'm not showing you. Let me actually show you here. Sorry for those of you on the pod, but you can always come over to YouTube and see what we're seeing. Like I said, I will I will.


I will definitely explain the best I can. Okay. So see this bar is going to be.


you can't see the bar. Let's get good for that. Okay. So I'm on the right side. I have my screen split and on the right side it is what chat he gave me with my goals. And on the left side, it is what I asked to get this. And so 2025 goals. First it gave me like seven or eight goals and that was just too much.


And I actually was lucky enough to get some coaching this morning and great coach and she really helped me narrow down some things. And one way that she helped me narrow down goal goals was to say, Well, what of those goals are you just going to do anyway? And that helped me narrow it down. So number one coaching business, it had it grabbed a revenue goal from a conversation before through improved marketing, lead generation


And program delivery


marketing number one. And it breaks down. Marketing now it grabs from a previous conversation. The lead magnet was what you call it, but my ADHD Self Coaching Masterclass that is going to be coming out. Create and promote that post consistently on YouTube, LinkedIn and Instagram with clear and with a clear content calendar.


Run targeted ad campaigns and focus on ROI and engagement metrics. I mean, it's very specific and then group coach, group coaching, relaunch that is again, from a previous conversation, it even grabbed the name of the group coaching that's coming, which is going to be thrive with ADHD. As small group sessions covering monthly themes, use automation tools like MailChimp for Reminders and then Venmo for session replays.


This is all from me basically saying in a previous prompt, like how to structure my group coaching that's coming out, collect feedback from recipients and refine the program and boost satisfaction and then revenue strategy to find price interiors for one on one group services Set monthly revenue benchmarks to stay on track and experiment with high value offerings like workshops retreats to attract clients.


So you see how specific that is. Okay. And then, I have a friend that has joined us. All right. I'm just going to let that happen. This for those of you on the podcast, my cat has decided to join the program. Number two, relationships. And it gives the same kind of breakdown. Number three, mindset. And number four, fun and adventure.


And so those are going to be my four focuses. Now, what did I asked to get that? I said, What are my goals for the year? And this is after feeding it the identity information that I gave it. It's after feeding it my goals from last year. And so I didn't even say, Here are my goals for the year.


I said, What are my goals for the year?


So what I like about that is I didn't even have to think. And I will tell you before I did this work this morning, and I don't know if I said this already, but took about 30 minutes was really quick. And you're not going to believe the information that I got from that little bit of time. But I was very in my head about my goals, and that's actually why I got that coaching is I was like, I feel a lot of pressure to have the perfect goals and I'm looking at my goals from last year and I made progress in all of those goals and I'm happy about that.


But I still have some, you know, some work to do in those goals, but it just feels so boring to do the same goals over again. And we we definitely talked about that in the coaching session and my feelings around that. But I asked I what are my goals from the information you know about me, what are my goals for the year?


And like I said, it gave me like seven. I took some out. Can I can you break the goals into actionable categories? And it did right here, right. And then and says what to do? Identify key categories, clarify specific objectives. And then let's go to number two, align goals with identity. What did I ask it? Who would I need to remember that I am to accomplish these goals?


What would I need to believe about myself? So here's what it did. Let's go. actually, I'm sorry. Before that, can you break this into actionable categories? It broke it into quarters. So Q1, January through March finalized the structure for THRIVE with ADHD coaching group launch lead magnet, ADHD, Self Coaching Masterclass and began promoting it set up automation tools, MailChimp and Venmo for coaching program reminders and replays start posting on YouTube, LinkedIn and Instagram with consistent with a consistent content calendar, which I'm already doing.


But that's okay because we're really getting that going in January. We're adding more things. It did the same for my relationship, one same for mindset, same for fun, and it said exploration. I changed it to find an adventure at the at the top here, but it's telling me specifically what to do for each quarter. And I'm sure I could have even said, Now break it down by month and gone even further with this.


But I can kind of do that myself. But you could do that. And then when I was looking at it, it was just kind of black and white and boring, like kind of like it is up here, right? And it's like, can you make this more visually interesting? And it gave me like three different options for making it more visually interesting.


And one of those was emojis. And I said, Yes, let's go with the emojis. And so it added those, and it really does help my brain see these things a little bit better. But yes, breaks it down by the four quarters. Okay. And now back to that question. Who would I need to remember that I am to accomplish these goals, which is kind of a weird way to ask it, but that's okay for the coaching business success.


I'll just keep using that as the example because it's number one identity. I am a strategic and an inspiring leader. I am successful. I'm a successful entrepreneur who empowers others. I would say those things are true. Thank you very much. I just need to remember that right Core traits visionary, disciplined, resourceful and adaptable actions to embody you prioritize tasks that align with your goals, seek growth opportunities and innovate continuously.


And then it goes for strengthening relationships. It has the same. And then I asked about beliefs, right? What would I need to believe? And for those of you, if you're coming to me new, your beliefs are your thoughts that you've thought enough times that you've decided that they're true or they're thoughts that somebody has offered you, that you've decided are true.


And sometimes our beliefs can get in the way, and sometimes our beliefs can be very helpful. And so what I was asking here is what would I need to believe about myself? And so core beliefs about business success, I have the skills and knowledge to run a thriving coaching business. I can overcome obstacles and adapt to new challenges.


My work changes lives and is deeply valued, and I do believe all those things. So that's very easy. There might be some of these where it's maybe, maybe not as easy. I'm kind of looking at them now just to see because I haven't really read them through very clearly. And then it took it upon itself to give me affirmations to reinforce this idea and identity.


In these beliefs. I am focused, driven and capable of achieving my goals. I nurture my relationships and with love and presence. I am resilient and adaptable and capable of facing any challenge that I any challenge I bring. Joy, adventure and curiosity and into my life. I am becoming the best version of myself, step by step. Those are great affirmations.


I'm not a big affirmations person, but I do think that they're helpful, especially if you believe them, and these are all very believable. And then it asked me what it what I like, what I like it to create journaling prompts. And I said yes. And so it did for the coaching business.


What actions do they take today to align with being a successful and inspiring leader? What challenges did I overcome in my business? I won't bore you by reading through them all, but let's get back to over to where I was asking to break goals into steps and categories.


Let's see what it gave me next. So these are the journal prompts daily structure suggestions for my journaling. Okay. And then I said, What obstacles might I run into? And it's so interesting because of the questions that I'm asking here are the questions I ask my clients. What obstacles are you going to run into and what are we going to do about them?


And so I said, What obstacles might I run into? What can I do to overcome them? Obstacles for the coaching business Success Time management balancing multiple task like content creation, client sessions and marketing might feel overwhelming. Fear of failure, doubts of success of new launches like group coaching programs or lead magnets, lack of engagement, struggling to attract or retain clients through marketing efforts.


And it gives me solutions for each one a weekly planner, to prioritize tasks based on impact. Set dedicated blocks of time for content creation, marketing and coaching. I noticed one thing it didn't do here is suggest that I delegate, which is what I do with a lot of those things now. Fear of failure Reframe failure as feedback. Ask What did I learn from this?


And you all know what I how I feel about failure. If you've been here very long, if you don't quit, you don't fail. So I definitely am not worried about failure. But start with small, testable launches, lack of engagement, monitor performance metrics, boring stuff for people not interested in this, but and it did the same for for all four goals.


Right? And it also just took it upon itself to give me general obstacles, ADHD challenges. It gave me difficulty sustaining focus, procrastination, or getting distracted by new ideas. that is, getting distracted by new ideas is real burnout. So I did a whole video about burnout and how I created a perfect week. I almost quit coaching because of burnout and I created a new week and redid my whole schedule and I get more done in less time and it's amazing.


But I've been there and I'm not going there again. Unexpected Life events. I love that. Family emergencies, health issues, not that I love these things, but health issues or unplanned demands on your time. So these are obstacles that could get in the way generally. And then solutions, ADHD challenges, use visual cues. I actually from this work created a vision board for my goals and not just these goals, but also things that I want to happen in the year that I don't really need to like create goals around break large task into smaller timeline time, limited chunks with clear deadlines, which is what I'm always doing with my clients, talks about how to handle burnout and


I agree with what it says here. Unexpected life events stay flexible, reassess priorities and adapt timelines when necessary. I know I've had to do that in 2004. Definitely going to have to do that in 2005.


So reflect to step five, reflect and adjust what I said. What might I be missing? And it gave me some things that I thought I might be missing.


Building a support system, celebrating wins, Managing energy versus time. Emotional connection to your goals Contingent contingency plans. All right. That's kind of hard to say. Long term vision, self-compassion. And what it does is it tells me, you know, how I might be missing this and then what to do about it. So I love that. and I asked what might be missing?


How can I improve the process? And then that's the end of it. And then from there I kept going and I said, How would I teach someone else to do everything I just did? And what I did from there is for you guys, the link will be in the description, or if you are on the podcast we will get a link put in the video.


Okay? And so what I did last was I said,


How would I teach someone else to do everything that I just did? And from that created


a video script, which I'm not doing a script right now because I'm just so excited about this that I didn't need one.


But it did create a video script, basically taking you step by step through these six steps, and then it said, Would you like a workbook? And I said, Yes. And then I thought from there I might actually what would be helpful for the people that because I looked at the workbook and what it would be is for those of you that don't want to use, I, you can just do the workbook.


For those of you that do want to use, I what I felt would be more important was like a prompt a cheat sheet. So we also created that. Now I'm going to have the link put, it'll be on the video.


Okay, So I had a lot of fun with that and I want you guys to be able to get those resources. So what you're going to do is go to W WW learn to thrive with ADHD backslash goals. Actually, let's make it goals 2025 because we might do something different next year.


So again www.learntothrivewithadhd.com/goals2025 and you will be able to get the workbook or you will be able to get the cheat sheet for the AI if you want to use chatbots or something like that in order to do this process for yourself. And tell me in the comments, if you feel like there's something more we could have done here, one thing that I see that I could have done was how to break it down by month instead of by quarter.


But that would have been very interesting and helpful and we could have even broken that down further. But I really like focusing on four goals a year. I like focusing on the fact that we are becoming new people. You're always becoming a new person every day. It's whether it's going in the right direction or sliding backwards or always becoming new people.


Right? So I hope you guys think this is as fun as I thought it was. And I hope this video wasn't too long because I appreciate your time and I will see you guys next week. Thanks.