My Reasons (For When I Forget Them)

In the grip of a craving, every reason you had for changing seems to evaporate — the wanting drowns out the why. The fix is to write it all down now, while you're clear, so that future-you in a hard moment has something real and personal to come back to.

Why I want this

Your reasons — not the ones other people want for you. What's true for YOU?

Why I want to change

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What it's cost me

What this has already taken from me

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What I'm moving toward

The life, relationships, or feeling I want on the other side of this

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A note to myself, for the hard moment

Write it to yourself, kindly — the way someone who loves you would.

Dear me, when it's hard, remember…

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The craving lies: It tells you this doesn't matter and one time won't hurt. Your reasons, in your own handwriting, are the truth to read when the craving starts talking.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

• Building Your Personal Regulation Toolkit, from The Neurodivergent Brain. The capstone: build a personal regulation plan around your wiring — name your state, match tools to it, catch overload early, design your space.
• Motivation and the Wall of Awful, from The Adult ADHD Course. Why starting is the hardest part with ADHD — the Wall of Awful, activation energy, and the interest-based engine — plus what actually helps you begin.