Many studies have shown that regular physical activity and exercise can provide relief. Attention-deficit/hyperactivity disorder (adhd) symptoms, making them more manageable, and increasing overall quality of life. The issue is that many people with ADHD find that exercising is a challenging endeavor. Between distractions, difficulty starting a task, and sensory problems caused by gym music and sweat, there can be barriers to moving one’s body. So here are some things that can make exercise easier to achieve, but most importantly, easier to maintain.
1. The process is the goal
Hyperactivity is reduced in individuals with ADHD dopamine network when it comes to reward delays. This means that we cannot go ahead and go to the gym with the idea that we will achieve the perfect body. On one hand, Inspiration Depending on the outcome the results eventually fade, even in non-ADHD brains, but we have an additional challenge in that we get discouraged when we don’t see results within the first few weeks. How does changing the goalposts help? Target Is Process. This means that success comes when you go to the gym, or to the dance studio, or whatever you choose to do as your physical activity activity. You don’t need a number of repetitions, or weight, or any results in particular; The goal is just to get there. In my early days at the gym, I used to tell myself that just going was enough, and if I just got there, had a Gatorade and went home, that was fine. But what happened was that whenever I went to the gym, I stopped working out, because deep down I wanted to do that.
2. do something You enjoy
Exercise may look different for many people. I got mine happiness Some lift weights at the gym, but others run, climb, ski, or dance. Any physical activity is beneficial for ADHD; What form this takes is less important, but if as you go, you’re happy with what you’re doing, you’re more likely to stick to your routine. If it’s an effort and every day it feels like a war with your brain, it’s sure to fail eventually. So make life easy for yourself and take the path of least resistance.
3. Find a gym buddy
Body modification is arguably one of the most effective accommodations for people with ADHD, and exercise is no exception to this rule. Studies show that couples who exercise together are 600 percent more likely to stick to their goals, and training with a gym buddy improves results and adherence. With ADHD, it’s no different, and it’s easier to share the burden of motivation than carry dumbbells to Mordor alone.
4. Exercise with music
Studies show that music helps people with ADHD achieve a state of flow more easily. Going to the gym, listening to your favorite tunes, whether it’s video game music or heavy metal, can help remove distractions and increase your motivation.
5. You don’t have to do everything at once
It may be tempting to optimize everything and delve deeper into the literature on creatine and muscle growth, but with ADHD, it’s best to tackle one challenge at a time. Get some stability before moving on to the next step. The truth is that for many people with ADHD, the alternative to training without adaptations is not training at all because it all feels too overwhelming. So start small. A small step is better than no step at all. Even just 60 seconds of exercise a day is better than zero. Even the best athletes started somewhere, so wherever your starting point is, progress just means showing up another day.
Bonus: Get an ADHD-Friendly Coach
When I first started my gym journey, I became overwhelmed by the number of machines and exercises. Everyone on the internet had an opinion about what I should do with my glutes. So, I hired a trainer who tailored the exercise routine I wanted. I changed things regularly to avoid boredomHad sessions with my trainer to improve consistency, and have someone show me the correct positions and exercises so I don’t get injured. Thanks to my trainer and these tips, I still exercise today; It became part of me and my daily routine IdentificationAnd I’ve never felt better with my ADHD brain.
As a parting note: Not everyone is ready to start on that journey right now. I didn’t start exercising until after my PhD, because I didn’t have the space for it at first, and that’s okay. Not everyone is in a position to embark on a journey, but whenever you come across this post, know that you now have some handy tips that can help you.
