ADHD and Progress: Why It’s Hard to See (and How to Make It Easier)

Amy Milnes
Oct 10
2 min read

If you live with ADHD, you’ve probably had this thought: “I’m not getting anywhere.”

But often, the problem isn’t that you’re not making progress. It’s that ADHD brains are wired to forget the wins and move the goalposts.

This means it’s easy to focus on what hasn’t been done, instead of recognising the steps forward you’ve already taken.

Why Progress Feels Different with ADHD

Progress can feel invisible when you:

Tick something off and instantly move on to the next task.
Decide yesterday’s achievement “doesn’t count” because you’ve already raised the bar.
Let one slip-up overshadow everything that went well.

Layer in experiences like rejection sensitivity, masking, or growing up with more criticism than praise, and it’s no wonder progress feels out of reach.

Redefining Progress

Progress doesn’t have to be neat or perfect. It can be:

A single step in the right direction.
Coming back after a detour.
Giving yourself permission to start again tomorrow.

Forward is forward, even if it’s just one step.

How to See Your Progress

The challenge with ADHD isn’t always making progress, it’s noticing it.

Here are a few simple ways you can make progress visible:

✔ Write down one win each day (big or small).

✔ Use sticky notes or a calendar to mark the days you kept going.

✔ Create a “progress jar” and add a slip of paper for every step forward.

Free Resource: ADHD-Friendly Progress Tracker

To make this even easier, I’ve created a simple ADHD-Friendly Progress Tracker.

Grab it here

It’s designed to help you capture the small wins, keep motivation alive, and celebrate progress in a way that works for your brain.

Final Thought

Progress isn’t about what society, your boss, or your neighbour says it should be, it's about your definition.

Your pace.

Your way.

And when you stop and look back, you’ll often realise you’ve come further than you thought.

I’d love to hear from you: What does progress look like for you?

Share in the comments - your story might inspire someone else.

Amy