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Dream SMART Framework
Neurodivergent-Friendly Framework

A Coaching Framework for ADHD & Neurodivergent Brains

The Dream SMART
Framework

Where bold vision meets compassionate action — designed for brains that run on emotion, curiosity, and momentum.

"The obstacle may not be the problem. The problem may be the expectation that we all approach the obstacle the same way"
Dream SMART Framework
How it works
Step 1
Start with
the Dream
Big, unfiltered vision
Step 2
Root it in
Values
Cornerstones & emotion
Step 3
Design
SMART Actions
Low-barrier & specific
Step 4
Name & Counter
Saboteurs
With your Strengths
Step 5
Reflect ·
Change · Repeat
Ongoing adaptive cycle
Core Philosophy
Five Founding Principles
01
ADHD is not a deficit to fix
A different brain wiring — not broken, just different.
02
Alleviate, don't eliminate
Reduce the impact of symptoms — not the person.
03
Individual variability
"If you've met one person with ADHD, you've met one."
04
Process over perfection
Awareness & adaptive capacity matter more than targets.
05
Self-compassion first
Shifting the inner voice from shame to understanding.
● The DREAM Layer
Your Why — Vision, Values & Emotional Fuel
D
Dream
Visualisation
The Vision
Start with "I see myself…" — big, wild, and completely unfiltered. Your vision is not a SMART goal. It's the emotional destination that makes everything else worth doing.
R
Relevant to
Values
Cornerstones
Connect your dream to 2–3 core values (Cornerstones) that define who you are and who you're becoming. Values are the pillars — without them, goals collapse.
E
Emotionally
Connected
Emotional Fuel
The ADHD brain runs on emotion, not logic. If a goal doesn't excite you, scare you, or deeply matter — redesign it. Emotional connection is not optional. It's the engine.
A
Actionable
Steps
The Actions
Break the vision into low-barrier entry points. What's the 20% version? Start embarrassingly small — the goal is to get in the seat, not to be perfect from day one.
M
Momentum-
Based
Reflection
Measure direction of travel, not just outcomes. Consistency at 20% beats occasional perfection at 100%. Progress is building momentum — not hitting every target.
Cornerstones — What they look like
What Makes a Strong Cornerstone
Authentic — discovered from within, not invented
Actionable — guides daily decisions, not just big moments
Stable — constant over time regardless of life changes
Aligned — consistent with your Vision and daily actions
The Vision — Prompts to write it
Ask Yourself…
Q What does my life look like when I succeed?
Q Who does it serve?
Q What legacy will it leave behind?
Q How will I, my family, or my community be different because of it?
Q What would I write if I knew I couldn't fail?
Vision feeds into Action
● The SMART Layer
Your How — Specific, momentum-building actions
S
Specific
ADHD tip Vague intentions trigger avoidance. Be precise about what, where, and when.
Define the action so clearly the brain knows exactly what to begin. Not "exercise more" — "walk around the block at 7am."
M
Measurable
ADHD tip "Did I try?" counts as valid data. Use weekly tracking — not daily streaks.
Track in a way that feels encouraging, not punishing. Broken streaks kill momentum — use frequency instead.
A
Achievable
ADHD tip Design for your actual energy, not your ideal self. Start at 20% of what you think you can do.
Low-barrier entry is the strategy. Consistency at 200 words beats occasional perfection at 2,000.
R
Realistic
ADHD tip Ask: "Is this realistic for me on a tired Tuesday?" — not for a hypothetical disciplined person.
Honest self-assessment. Remove perfectionism from the definition of success. Real beats ideal every time.
T
Time-Bound
ADHD tip "3 times this week" is more ADHD-friendly than "every day for 30 days." Flexibility wins.
Close deadlines energise. Use flexible frequency goals and short sprint windows rather than open-ended commitments.
Actions supported by awareness
● Awareness Tools
What gets in the way — and what helps
Saboteurs
What holds you back
Internal thought patterns that undermine progress — 9 distinct types
Avoider — avoids difficult tasks by focusing on the positive
Stickler — perfectionism paralysing progress
Hyper-Achiever — self-worth tied to constant achievement
Restless — always seeking the next exciting thing
Also: Controller · Hyper-Rational · Hyper-Vigilant · Pleaser · Victim
Strategy: Name them in the moment — "That's my Avoider talking"
Character Strengths
Your counter-resources
24 VIA Character Strengths — your natural capabilities and ways of being
Curiosity counters the Avoider — reframe tasks as experiments
Zest counters the Stickler — energy over perfection
Bravery counters the Hyper-Vigilant — act despite the fear
Strategy: Complete the free VIA assessment at viacharacter.org
Map your top 5 strengths to your specific challenges in the workbook
Reflect · Change · Implement
The adaptive cycle
1
Reflect
Notice what happened. What patterns emerged?
2
Change
Decide one thing to do differently. Just one.
3
Implement
Try the change for one week.
4
Review
Did it work? Return to Step 1.
"Like riding a bicycle — you fall left, you lean right. You fall right, you lean left. Until you find balance. It's natural. We just forgot we do it."
Weekly Practice
The Weekly Workbook
Actions for
Every Week
Set · Track · Reflect · Adjust
Each week you set action — one in each of your Cornerstone . Track daily progress, note which Saboteurs appeared and which Strengths helped, then reflect at the end of your week and adjust for the following week. The balance of your current lifestyle and your new schedule is intentional — you cannot build momentum on without effort.
Action 1
Alone Time
Self-care & nervous system recovery

I will go to meditation classes on Monday and Thursday mornings at 10 am for 1 hour 

 

Protect time for rest, solitude, and mental processing. Non-negotiable for neurodivergent brains. This is not laziness — it is maintenance. The goal is simply to honour your own need for recovery.

ACTION 2
Connection with Others
Rais your wellbeing through connection

I will phone a friend everyday at 7pm and chat for 30min. OR I will have dinner with family three times a week. 

 

Emotional connection is extremely important for Wellbeing, reducing the feeling of isolation or feeling different. 

ACTION 3
Better sleep routine
Creating a healty base to work from

I will start my bedtime routine at 10:30pm and be asleep by 11pm. 

 

Actions should build on cornerstones that support the dream. Actions on their own wont drive change, they will be forgotten or dismissed.

 

💡
The Low-Barrier Entry Principle
Task initiation is one of the hardest executive functions for the ADHD brain. The barrier is never the task — it's the start. So we shrink the start until it's almost embarrassingly easy. The goal of the low-barrier action is not the action itself. It's to get you in the seat. Once you're in the seat, momentum takes over. Write 200 words instead of 2,000. Put your trainers on instead of going to the gym. Clear one surface instead of cleaning the house.
"Done imperfectly beats planned perfectly every time for the ADHD brain."
Dream SMART Framework
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