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Dream SMART Framework

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Neurodivergent-Friendly Coaching Framework

The Dream SMART
Framework

Where bold vision meets compassionate action — built for brains that run on emotion, interest and momentum, not willpower alone.

Find your Focus · Ignite your Strengths · Build Real Momentum
Why Dream SMART?

Conventional Goal-Setting vs. The ADHD Brain

Conventional SMART Goals

✕  Outcome-focused only
✕  Assumes consistent energy & attention
✕  No emotional connection required
✕  Binary: succeed or fail
✕  Ignores saboteurs & internal patterns
✕  Often builds shame on failure

Dream SMART

✓  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

01 — 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 person with ADHD.”
04

Process over perfection

Awareness and adaptive capacity matter more than hitting targets.
05

Self-compassion over self-criticism

Shifting the inner voice from shame to understanding.
02 — The DREAM Layer

Your Why — Vision, Values & Emotional Fuel

D

Dream Visualisation
The Vision

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
Cornerstones
Connect your dream to 2–3 core values. They define who you are becoming — discovered from within, not invented.
Authentic · Actionable · Stable · Aligned

E

Emotionally Connected
The Fuel
A Cornerstone without emotional connection will be abandoned. Does this excite, scare, or deeply matter to you? If none — redesign it.
Emotion is the engine — not a ‘nice to have’.

A

Actionable Steps
Refer to SMART
Steps need detail: WHO? WHAT? WHERE? WHEN? Ambiguity is an ADHD brain killer. Time only exists as NOW or NOT NOW.
“Running Mon, Tue, Thu @ 2pm for 40 min.” Name it exactly.

M

Momentum-Based
Progress

Build momentum by fitting actions into your current lifestyle. Measure direction of travel, not whether the destination was reached.

Consistency at 20% beats perfection at 100%.
03 — The SMART Layer

Your How — Redesigned for the ADHD Brain

S

Specific
Action Design

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
Action Design
Track in a way that feels encouraging, not punishing. “Did I try?” counts as valid data.
Weekly frequency goals — not daily streaks that punish breaks.

A

Achievable
Action Design
Design for your actual energy level — not your ideal self. Start at 20% of what you think you can do.
Write 200 words instead of 2,000. Consistency beats volume.

R

Realistic
Action Design
Honest about capacity. Remove perfectionism from the definition of success. Real beats ideal every time.
Is this realistic on a tired Tuesday? Not for a hypothetical disciplined self.

T

Time-bound
Action Design

Name the specific days and duration. “Every Monday for 30 min” or “3 times this week — Mon, Wed, Fri.”

Time exists as NOW or NOT NOW. Name it exactly or it won’t happen.
KEY ADHD STRATEGY

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
04 — Awareness Tools

Saboteurs · Character Strengths · Reflect–Change–Implement

The 9 Saboteurs

Internal patterns that undermine progress
  • 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

Your counter-resources
  • 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 TF2 adaptive cycle
1
Reflect
Think · Feel body · Feel mind — what did your Saboteur do?
2
Change
Decide one thing to do differently. Just one thing.
3
Implement
Rewrite actions for next week. Try it for one week.
4
Review
Did it work? Return to Step 1 with new data.
“Like riding a bicycle — you fall left, you lean right. Until you find balance. It’s natural. We just forgot we do it.”
05 — Weekly Practice

The Three Goal Framework

WEEKLY PRACTICE

Set Actions
Every Week

Set · Track · Reflect · Change · Implement

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.

Example Action

Alone Time

Self-care & recovery

I will walk in the park for 30min on Mon, Wed at 9am

Example Action

Food Prep

Healthy Eating

I will batch cook 6 dinners for the week on Saturday afternoon. Starting at 2pm

Example Action

Running

Exercise

Run for 30min on Tuesday, Thursday and Saturday at 9am 

06 — Full Picture

Everything Working Together

The Full Dream SMART Framework

THE DREAM LAYER — YOUR WHY
D
Dream Visualisation
R
Relevant to Values
E
Emotionally Connected
A
Actionable Steps
M
Momentum Based
THE SMART LAYER — YOUR HOW
S
Specific
M
Measurable
A
Achievable
R
Realistic
T
Time-bound

🪞 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

07 — Next Steps

Your Next Steps

This Week

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

Next Week

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

Going Deeper

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

Book a Free Consultation

"You already have everything you need. The Dream SMART Framework gives you the language, the structure, and the self-compassion to use it."

DREAM SMART FRAMEWORK
adhd-coaching.uk · Find your Focus, Ignite your Strengths
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