Last Quarter Year Check-In: Reflecting on ADHD Goals and Progress
- Gretchen Pound, PhD
- 11 minutes ago
- 2 min read
October often sneaks up on us — the air feels crisper, the days get shorter, and suddenly we realize the year is rounding its final corner. For many of us with ADHD, time can feel slippery — months blur together, projects multiply, and goals we set in January might feel like distant memories. But October is actually a perfect moment to pause, reflect, and reset our intentions for the last quarter of the year.
🌿 Why October is a Powerful Reflective Moment
October sits at a natural crossroads: summer’s energy has cooled, and we’re not yet swept into the holiday rush. It’s the ideal time to ask ourselves:
What goals did I set at the beginning of the year?
Which ones still matter to me?
What progress have I actually made — even if it doesn’t look “traditional”?
For ADHD brains, reflection is not just about accountability; it’s about awareness. Taking stock of what’s working and what’s draining us helps us plan with more compassion and clarity.
🧩 Step 1: Celebrate What Did Get Done
It’s easy to focus on what we didn’t achieve, but ADHD progress is often nonlinear. Maybe you:
Started a new system that helped for a while
Learned what doesn’t work for you (that’s progress!)
Followed your curiosity into a new skill or passion
Survived a chaotic season and kept going anyway
Take five minutes to jot down even the smallest wins. Acknowledge effort, not just outcomes.
🔄 Step 2: Revisit and Reset Your Intentions
Check in with who you are now, not who you were in January. Ask yourself:
What goals still matter?
What can I release without guilt?
What’s one realistic focus for the next 10–12 weeks?
ADHD brains thrive on novelty and clarity, so pick a simple theme for the last quarter — like Finish Strong, Simplify, or Reignite.
🧠 Step 3: Adjust Systems with Compassion
If something isn’t working, it’s feedback — not failure. Use October to tune up your systems: refresh your planner, find an accountability partner, or tweak your routines with flexibility. Small shifts can reignite motivation for the months ahead.
🌙 Step 4: Look Ahead with Intention, Not Pressure
The last quarter isn’t about hustle — it’s about harmony. Ask yourself:
How do I want to feel by December?
What small actions can move me toward that feeling?
Even one mindful change — a smoother morning routine or weekly reflection — can shift your whole season.
🌾 Final Thought
October is your gentle reminder: it’s not too late to make progress, and it’s never too late to start again. ADHD success isn’t about perfect consistency — it’s about learning, adapting, and moving forward with self-understanding.
So take a breath, open your planner (or notes app), and give yourself credit for making it this far. The last quarter of the year is your chance to finish with focus, flexibility, and grace.
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And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD
