Harnessing Future-Focus to Drive ADHD Success
| with guest Dr Nathan Mellor |
When Nathan went from struggling student to academic, author, and CEO, it wasn’t through willpower alone. It was through strategy specifically, the power of visualisation paired with intentional structure.
One of his most effective tools? Visualise the win. It started with a small, symbolic act: he bought the degree frames for his postgraduate programs before he had earned them. That simple move created a visual anchor. A reminder. A target. It helped him see his future self succeeding and then reverse-engineer the path to get there.
“I needed to visualise it to be able to imagine that it could be done.”
— Dr Nathan Mellor, ADHDifference
Why This Strategy Matters
ADHD brains often struggle with temporal discounting, which means finding it hard to prioritise future goals over present distractions. Visualisation acts as a bridge between the now and the not-yet. It makes goals feel more real, more reachable, and more motivating.
Paired with structure, like time-blocking specific tasks, the result is a system where follow-through becomes less about effort and more about environment.
This combination allowed Nathan to complete two intensive postgraduate programs simultaneously while managing the demands of a high-pressure career.
The Science Behind It
- Mental imagery activates many of the same neural pathways as real experiences. This makes goals feel more concrete and emotionally engaging, increasing the likelihood of follow-through.
- Time-blocking reduces decision fatigue and supports executive function by turning intentions into visible, scheduled actions—offloading planning demands from the brain.
- Goal visualisation boosts dopamine, especially in ADHD brains which are interest-driven rather than importance-driven. The simulated reward of imagining success can increase motivation and focus.
- Visualising success vs. visualising failure: Research shows that imagining positive outcomes strengthens belief in your ability to succeed, increasing both effort and resilience. In contrast, repeatedly visualising failure may reinforce anxiety and avoidance behaviours.
- Self-perception rewiring: Repeatedly picturing yourself succeeding can gradually reshape internal narratives. This “mental rehearsal” supports more confident decision-making, increased goal clarity, and improved emotional regulation, key challenges for ADHDers.
When to Use This Strategy
- Starting a new chapter
Create a visual cue (a mock-up certificate, a photo of the end goal, a symbolic object) to make the future more vivid and motivating. - Struggling with task initiation
Use time-blocking: schedule how long and when you’ll work on a task, not just what the task is. - In a season of self-doubt
Ask: What would the successful version of me be doing right now? Then act like them for 10 minutes. - When goals feel too big
Break them down and visualise micro-milestones along the way. A degree becomes “finish this paper.” A business becomes “send this email.”
How to Practice It Daily
These methods are simple and accessible:
- Buy the metaphorical frame
Choose something small that represents your end goal. Put it somewhere visible. - Schedule time to win
Don’t just list tasks. Put them on your calendar with blocks for prep, action, and follow-through. - Pre-decide success
At the start of the day, define what winning looks like today. One thing. Then anchor your actions to that. - Mentally rehearse
Take two minutes to close your eyes and imagine yourself completing a task or showing up with focus. It primes your brain for performance.
💬 Final Thought
Nathan’s story shows that success with ADHD isn’t about fixing who you are. It’s about supporting how you operate.
When you visualise the win and build structured systems that work with your brain, you unlock energy, clarity, and momentum. Whether you’re leading a team or simply leading your day, the first step is seeing it so you can believe it, and then become it.