The Dream SMART
Framework
Where bold vision meets compassionate action — built for brains that run on emotion, interest and momentum, not willpower alone.
Conventional Goal-Setting vs. The ADHD Brain
✕ Outcome-focused only
✕ Assumes consistent energy & attention
✕ No emotional connection required
✕ Binary: succeed or fail
✕ Ignores saboteurs & internal patterns
✕ Often builds shame on failure
✓ Vision + momentum-focused
✓ Designed for variable energy & attention
✓ Emotional connection is central
✓ Progress over perfection
✓ Addresses saboteurs & uses strengths
✓ Builds self-compassion into the process
Five Founding Principles
ADHD is not a deficit to fix
A different brain wiring — not broken, just different.
Alleviate, don't eliminate
Reduce the impact of symptoms — not the person.
Individual variability
Process over perfection
Self-compassion over self-criticism
Your Why — Vision, Values & Emotional Fuel
D
Dream Visualisation
Start with “I see myself…” — Big. Wild. Unfiltered. It should feel slightly too big. This is the emotional destination.
The ADHD brain runs on emotion. The Vision is your fuel.
R
Relevant to Personal Values
E
Emotionally Connected
A
Actionable Steps
M
Momentum-Based
Build momentum by fitting actions into your current lifestyle. Measure direction of travel, not whether the destination was reached.
Your How — Redesigned for the ADHD Brain
S
Specific
Define the action so clearly the brain knows exactly what to start. Include WHO, WHAT, WHERE and WHEN.
Not “exercise more” — “walk the block at 7am on Monday.”
M
Measurable
A
Achievable
R
Realistic
T
Time-bound
Name the specific days and duration. “Every Monday for 30 min” or “3 times this week — Mon, Wed, Fri.”
The Low-Barrier Entry Principle
“What is the SMALLEST possible version of this action I could do today?”
| Instead of… | Try this first… | |
|---|---|---|
| Write for 1 hour | → | Write 200 words |
| Go to the gym | → | Put your trainers on |
| Clean the whole house | → | Clear one surface |
| Meditate 20 minutes | → | Take 3 deep breaths |
Saboteurs · Character Strengths · Reflect–Change–Implement
The 9 Saboteurs
- Avoider — avoids difficulty; may not have learned to cope with difficult emotions
- Controller — hidden fear of being controlled by others or by life
- Hyper-Achiever — self-worth conditioned on continual performance
- Stickler — perfectionism to quiet the constant voice of self-judgement
- Restless — constant search for new excitement & self-nurturing
Also: Hyper-Rational · Hyper-Vigilant · Pleaser · Victim - Strategy: Name them in the moment — “That’s my Avoider.” Naming creates choice.
VIA Character Strengths
- 24 VIA Character Strengths — your natural ways of being at your best
- Curiosity counters the Avoider — reframe tasks as experiments
- Zest counters the Stickler — energy over perfection
- Bravery counters Hyper-Vigilant — act despite the fear
- Free VIA assessment: viacharacter.org
- Map your top 5 strengths to your Saboteurs in the workbook
Reflect · Change · Implement
The Three Goal Framework
Set Actions
Every Week
Each week, set actions based on your cornerstones — at least one for each cornerstone. Track your progress daily, note which Saboteurs appeared and which Strengths helped. Use TF2 reflection (Think · Feel body · Feel mind) at the end of the week and adjust for next week Reflect Change Implement. You cannot build momentum on an pass/fail structures.
Alone Time
I will walk in the park for 30min on Mon, Wed at 9am
Food Prep
I will batch cook 6 dinners for the week on Saturday afternoon. Starting at 2pm
Running
Run for 30min on Tuesday, Thursday and Saturday at 9am
Everything Working Together
The Full Dream SMART Framework
🪞 Saboteurs
· 9 internal patterns to name & neutralise
· Journalled in the weekly workbook
· Counter with VIA Character Strengths
💎 Character Strengths
· 24 VIA Strengths — free at viacharacter.org
· Mapped to your specific Saboteur challenges
· Your personal counter-resources
🔄 Reflect · Change · Implement
· TF2 — Think · Feel (body) · Feel (mind)
· Change one thing deliberately per week
· Rewrite actions · review · adapt · repeat
Your Next Steps
Start Here
· Complete Saboteur assessment — positiveintelligence.com
· Complete VIA Strengths assessment — viacharacter.org
· Write your Vision: “I see myself…”
· Identify your 2–3 Cornerstones
· Design one specific SMART action
Build the Practice
· Start your weekly workbook — 3 goals
· Notice your Saboteurs in action — name them
· Use TF2 reflection at end of week
· Try the Reflect–Change–Implement cycle
· Adjust your action for the following week
12-Week Programme
· Full Dream SMART 12-week coaching programme
· VIA Strengths: viacharacter.org
· Saboteur Assessment: positiveintelligence.com
· Atomic Habits — James Clear
· Free consultation: adhd-coaching.uk