If you’re struggling to stay consistent with exercise – especially if you have ADHD – you’re far from alone.
Psychologist Amy Marschall shares her real-life strategies for staying active, even just a little, in a way that works with the ADHD brain.
Combine routine with variety
The ADHD brain craves both structure and novelty. Sticking to a rigid workout routine can quickly become boring, while no structure at all leads to inconsistency.
Amy Marschall recommends setting a consistent workout time but switching up the type of exercise.
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A gym with diverse classes and machines is a great place to start – it keeps things fresh without breaking the habit.
Identify your hidden barriers
Instead of blaming yourself for skipping workouts, take a closer look at what’s actually stopping you. Is it the hassle of getting to the gym? The weather?
Amy Marschall realized that the simple act of leaving the house was a dealbreaker – so she created a home gym instead.
Pinpoint your obstacles so you can build around them.
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Do just one small thing
You don’t need to commit to an hour-long workout every time. If that feels overwhelming, let yourself do something tiny.
It could be a 5-minute walk, one set of squats, or a quick yoga stretch. Starting small removes the pressure, and sometimes getting moving at all leads to doing more.
Set PACT goals
Instead of vague or unrealistic goals, use the PACT framework: Purposeful, Actionable, Continuous, and Trackable.
For example, rather than “get fit”, try “walk 10 minutes every day”. These kinds of goals are easier to maintain and help build long-term habits.
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Use a body double or accountability buddy
Sometimes it’s enough just to have someone nearby while you exercise – this is called a “body double”.
Alternatively, find a friend who also wants to work out, and commit to encouraging and holding each other accountable.
You’re less likely to bail when someone else is involved.
Find what works for your brain
Most workout advice is built for neurotypical brains. If you’re wired differently, those strategies might not work. That’s okay.
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Lean into what does work for you – even if it’s unconventional. And if something isn’t working, despite being “tried and true”, it’s okay to pivot.
Talk kindly to yourself
People with ADHD can be harsh self-critics, especially when they fall short of their expectations. But beating yourself up doesn’t help you get back on track.
Practice self-compassion. Missed a day or a week? That doesn’t define you. You can always start again.
Make starting as easy as possible
If it takes 10 steps to start exercising, chances are it won’t happen.
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Reduce friction: lay out your clothes the night before, keep a yoga mat in sight, choose bodyweight workouts that need no equipment.
The easier it is to start, the more likely you are to follow through.
Choose activities that feel rewarding
Dopamine plays a big role in motivation, and ADHD brains tend to have less of it. That’s why you’re more likely to stick with workouts that feel fun and stimulating.
Whether it’s dancing, boxing, trampoline jumping, or rock climbing – if it excites your brain, go with it.
Accept that consistency doesn’t mean perfection
Even with the best plans, you’ll have ups and downs. That’s normal.
Consistency doesn’t mean never missing a workout – it means returning to it without guilt when you do.
Let go of perfection and keep moving forward, one imperfect day at a time.
This article is based on information from Verywell Mind.