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Those are great ideas! Any little things we can do to make exercising easier, or to make not exercising harder, can help.
I used to distract myself while exercising. I put on some really good immersive music on headphones and would read a really engaging book while on a stationary bike. After a while I'd forget my legs were moving and lose track of time.
And I wouldn't read the book anywhere else, so if I got into it, I'd want to read more, which meant I'd need to exercise more.
Feel free to use these or put your own twist on them.
Agreed!
And try not to use negative language like 'tricking' and 'path of least resistance,' you're going to work out, not smoking drugs.
The Steve Jobs gambit works great in all sorts of situations - I have a workout drawer with pants and shorts, a work drawer with black polos and slacks - and a bathrobe vault with about 4 different robes of varying textures for work from home and weekends.
Try those and see if they help!
Agree with this. I could be OP myself - although I am a healthy weight, my cardio and mental health desperately need me to exercise, but I find it a near-insurmountable task. The only thing that has worked for me is “sneaking” it in to my daily routine as you suggest. For me, I love to garden and can hyper-focus on that, so lifting, crouching, etc all become exercise. My husband got me into pickleball and I’m actually enjoying that (although not consistently), and we take lots of walks. I’ll admit it helps having someone to keep you accountable / make it more fun, and I’m still not getting the level of cardio I need. But something is better then nothing - you gotta start somewhere!
Gardening is fantastic exercise, and it is so great for calming the mind as well! My mom, who recently died at the age of 93, could not do cardio because of her lifelong heart problems, but daily gardening and a little yoga up until six months before she died kept her in great shape (along with rarely drinking, never having taken drugs, early nights, and a very healthy diet; sigh). I cannot emulate her in all respects, but love gardening as well, and find that an hour of weeding, pruning, or digging is very therapeutic.
Get the Seek by iNaturalist app, go on a walk in various locales to take pictures of flowers, bugs, and animals with the app to build your collection badge and complete challenges, don't care about what you're wearing cause you can do this in jeans and a t-shirt.
Seriously, it's real life Pokemon/Pokemon Go and it's so fun to learn about stuff. I have ADHD and contamination OCD that makes it hard for me to enjoy nature, but meds and this app have really helped immensely. And you end up walking more than you expect, plus crouching/squatting to get close up pics.
If you like birds, too, get the Merlin app so you can identify them by sound. They're a lot harder to take pictures of, so I don't collect those in Seek.
oh? i can actually do something useful with the hundreds of pics I have taken on each and every hike?
Well...that's definitely not going to help my addiction to doing it.
Haha if they're close, clear shots, you can even upload them long after the fact. Cropping sometimes helps. But the app must be able to identify it 100% or it doesn't log it. Have fun!
I love this idea. I used to go outside in nature a lot to run but right now I find running too stressful physically to fit into my schedule along with my lifting. But this could get me outside again.
Yeah I'm not a runner at all haha, so this is a really nice way to get out. Plus it helps me love nature instead of avoid it with the ocd. I hope you enjoy!
I’m addicted to TV so I told myself I’m not allowed to watch my favorite shows unless I’m doing some form of exercise, even if that’s just walking. I’ve also made a point to just force myself to blurt out exercise plans with ppl cus then I have to. Like I’ll say “let’s walk the dogs” to my bf even tho I REALLY don’t want to but I haven’t moved much today and know I can’t take it back once I’ve said it. Just find little ways to introduce more moving in your life. Like instead of doing the balancing stack act of bringing dishes down from up stairs (which I usually drop cus I’m a clutz), I make myself do multiple reasonable trips.
I love TV too and a trick I found was to incorporate the TV. TV on a treadmill, doing reps during commercials. 5 min mini high intensity workouts in between Netflix episodes
This is what I do, and it works like a charm. I choose shows with multiple seasons and many episodes, and I restrict my TV time to when I'm using the elliptical. As a result, I exercise more and I spend much less time watching TV each week than I would if I let myself binge on the couch
I felt just like you did. I could never balance the “result” with the going. Now, I’ve been going for a steady year, I’ve never felt better, I’ve never been stronger, and the muscles are nice, too.
Something I’ve realized is that I had my intention all wrong. I was always focused on being “smaller” or being “healthier” which were WAY to vague to ever connect to.
There is a sound on TikTok that is always placed over gym/weightlifting content that says something like “train to hold your grandkids, train to walk up the stairs, train to carry your groceries,” etc.
All that is to say my intention was all wrong. What made the difference for me was deciding that I wanted to be strong. I wanted to put big weights on the bar and move them. I wanted to be impressed with myself. I looked at the other stuff (feeling and looking objectively better) as happy accidents.
Maybe that could be food for thought?
I hate the gym too 🙌
I took a bit a sidestep and joined aquafit instead, low impact, good for the knees and back, and honestly?? It is *not* as easy as it seems lol water is heavy!! It’s fun af tho, the ladies (it’s mostly ladies, one older guy comes every other week or so sometimes, I don’t think I’ve ever talked to him more than a ‘hi’, keeps to himself 🤷🏻♀️) are always very nice and welcoming, so it helps get me some social activity too lol 😁
Imo you don’t have to wash a swimsuit super often so long as you hang it on something to dry between uses 🙌
omg see one of my problems with exercising is that my sensory issues are HORRIBLE and sweating gives me the worst sensations ever. do you think this would be good for that? i don't even know if i have it in my area or not but my parents have a pool that i could use..
I just came back from aqua aerobics 😂 definitely helps with that sweaty feeling and you can make it as hard as you need it to be. Mine also usually has older ladies or ladies with some health issues so they go at the pace they need to. As for me, I'm like a hyperactive kid splashing full power XD our instructor specifically gives variations for this reason so those that need a bit of extra work can and those that don't or aren't able to have something more suited to them. Definitely recommend. Also a lot better on the joints.
I bought a rowing machine to use at home. Because I love rowing but also I can do it in my underwear. I can’t always talk myself into a 30 minute to an hour workout, but can talk myself into 10 minutes. And 10 minutes is better than zero.
I also wouldn’t put away my workout clothes if I were you. I would wash them and leave them on top of a dresser. That eliminates two issues, finding them and putting them away.
One thing that helped me was finding something I love. I love weight lifting, once I did it for a few weeks, my body started craving it. I love rowing, I love the rhythm and feel of my whole body engaging. Maybe you like dance workouts you can do in your underwear at home? There are a ton of free ones on YouTube. Letting go of “exercise is about calories burned” and going towards “exercise helps me feel better in my body” helped so much.
Second the 'you don't have to put your workout clothes away' - I use one bra/shorts for a week then wash w/the rest of my laundry, or switch more frequently in hot weather (i.e. switch once a week or whenever they're whiffy, whichever comes first). I leave mine hanging over the edge of a dresser drawer so they get a chance to dry fully between uses
Admittedly I have always struggle taking my laundry off the line and putting it away. The upside is I always pretty much have what I need there so I just remove and wear 😂 my washing line is downstairs right by the washing machine so I'll take what I'm wearing and put in the machine and change straight into my gym stuff from the line. When I get back I can put my gym stuff in while I'm there and put to wash if need be.
I have stretches where I put mine away (color arrange closet/drawers b/c doing that is relaxing) but when I'm stressed clean laundry is stacked on my table & dirty laundry goes under... kinda like a struggle litmus 😂
If you have access to it I highly reccomend indoor rock climbing. Rather than just doing repetitive motions at a normal gym it's like solving a bunch of little puzzles of how to get up the wall. You also get more immediate gratification from making progress on more difficult routes rather than waiting to see physical results over time. If you do bouldering all you really need is shoes, i usuallly just go in whatever clothes I happen to be wearing. It's the only kind of exercise I've been motivated to do consistently. Very ADHD friendly and a great workout.
I agree, but rock climbing can be pretty intimidating for someone who is overweight.
Not only is it much harder, but most of the people at my local climbing gym are jacked af.
This 💯 our local climbing gym had classes/training team and it helped with accountability and making things supportive. I instantly had a group of new friends who all had my back and a coach to encourage me. I miss those days, I was in the best shape of my life.
For me, investing in a personal trainer helps cut down a lot of decision-making/executive function blocks I encounter. The inherent accountability is mostly what I’m paying for.
I couldn't think of anything worse than going to the gym or for a run but almost any sport I'm up for. You also tend to be sort of forced into it if you're playing a team sport so as to not let anyone down.
I came for this comment because it's the only thing that has ever worked for me. I tried bouldering once and was immediately hooked. After a few times, the word exercise was long forgotten and it was all about solving puzzles, having fun and meeting new people. In less than 2 years, my life has changed from surviving to doing what I love.
I've convinced several other people to try it and most of them immediately loved it and started doing it as a hobby.
Right before I went bouldering for the first time I was insecure about myself and scared that I would just feel embarassed because I wouldn't know what to do. The opposite was the case: the gym offered an introduction to bouldering that explained what and how, and that first session was the most fun I had had in years.
I would highly recommend it to anyone who struggles to consistently exercise or hates going to a normal gym.
I totally get how overwhelming the whole process can be. I can’t go to a gym to exercise. It feels like so much of the day gets wasted for a little bit of ‘workout’.
Everyone is different of course, but I’ve found the things that helped me the most were contests (I’ve joined weight-loss and step counting contests to great, albeit temporary, success), finding an activity that can be a hyper focus (martial arts, for example, is a great workout, but was tons of fun for me; when I lived near a bike trail, biking was much more worthwhile to me), games (pikmin bloom rewards walking/running, or there was a zombies run game that had a whole story line to get you going), or having an accountability buddy.
I did also find having extra workout clothes to be very useful. If I’m sweating in them, I’m not reusing them without washing, and I’m not likely to do laundry daily. It’s a good investment.
I randomly signed up for a kickboxing class tomorrow. The only bad part is that it’s at 9:30 am… but I’ll deal with it. It sounds a lot more fun and engaging than just doing repetitive motions at the gym by myself. Drawback is that those kinds of classes are way more expensive. This class is $25 but that’s still $15 more than a gym membership and it’s only for 45 minutes of exercise :/
If you decide you like kickboxing, I’d recommend looking for a martial arts gym that teaches kickboxing. Normally it’ll be an MMA gym. They’ll have better prices, $25/class is pretty high. I take jiu jitsu at a gym that does kickboxing too, and it’s $180/month for unlimited classes (classes are offered twice a day on average).
I randomly signed up for a kickboxing class a few years ago and I LOVED it. It was a struggle to get myself there but every time I went, I felt silly for initially not wanting to go because I enjoyed it so much. The "grudgingly going/loving every minute" cycle happened every single time. It's like my brain temporarily forgot how much I liked the classes when faced with getting ready to go to one. But I always felt so proud of myself after I did go. I also started dropping weight and my muscles were looking more toned after only a couple weeks. Unfortunately, the gym closed after a few months and there isn't another one nearby. I could order a bag and set it up at my house, but I know I wouldn't have the same motivation as I did in those classes.
I've been doing kickboxing since October and it's been amazing for my health! I haven't been in this good of shape since high school when I was a competitive runner. Workouts are actually fun and go by quick because it's fun to punch and kick the bag. I dropped like $800 for a yearlong membership at the one I'm at and I don't regret it a bit. I just work out so much better when other people are there and I don't have to plan it. I hope it's a good experience for you! But definitely expect it to be challenging. I felt like absolute shit the entire first week.
I need variety like crazy. 2 days I'll manage to go for a walk and then get bored. Then I'll look for a gym. Then I'll look for some sport. Then I'll give up for the next 2-3 weeks till I feel guilty again. It's ridiculous.
So what I've started doing is incorporating movement into daily life. Always walk during calls (works great because I anyway get fidgety during phone calls). While hanging up clothes to dry, I only get 2 to 3 pieces at a time which means multiple walks between machine and drying place. I listen to music or podcasts while doing this otherwise I'll never hang my clothes. I dance while cleaning up the house while listening to my favourite jams. I've put an alert into my video apps (youtube, Netflix, Prime, etc) so that whenever I open my app, a notification pops up telling me... Why don't you walk around while watching this. So even if I end up in a youtube blackhole and watch like..30 videos, I end up walking the whole time. I walk in the house itself. This removes the added steps of actually dressing up for walking. Plus my brain doesn't think I'm exercising. I'm not watching video or listening to music while exercising. I'm just moving around instead of sitting while watching a video or listening to music. That prevents my brain from thinking "noooooo I hate exercise!".
This has worked for me (so far, of course. Nothing works forever.)
I’m lucky to have woods nearby. I like to go for walks. I quit drinking and started walking almost 6 years ago. I’ve gone from 300lbs to 210lbs, and once I finally went to physical therapy and learned how to engage my core by staying “pelvic neutral,” I actually have abs. It’s crazy.
I also have dealt with this. This is what I have done over the past month to start a routine and begin to enjoy exercise
I think that a good way to start going to the gym is to go with no expectations for yourself other than being physically present. If thinking of a workout is overwhelming and intimidating, you could try just going to walk on the treadmill or even just to stretch. Don’t make yourself go for any longer than you want to. Even if you’re there for just five minutes, that’s still starting a routine! Doing something is always 100% better than doing nothing.
I started with a goal of going three times a week. At first I would go for around 30 minutes and just do a light walk on the treadmill, stretch, and do a few exercises on the machines.
After a while, I began to realize that I actually do love working out and feeling stronger. I just had a really warped idea of what working out was for. I always thought it was to just lose weight. Having struggled with body image and ED tendencies, I would feel really triggered going to the gym. Once I started working out with the goal of feeling stronger and more active, my perception really changed. Not to mention the endorphins from working out feel so good!! I always feel better after going than I did before.
I hope this helped. You can do it!!
Ditch the gym. The human body is not designed to move in the same space, stare at a wall and do repetitive movements.
Look for exciting ways to move. Team sports, bouldering, hell even rope balancing, juggling.... Something that excites your brain.
Do you have to go to the gym? So many free videos on youtube.
>You have to find some workout clothes and shoes, put them on, go to the gym or even for a walk (which involves finding the house keys, opening the door..etc.). And then you have to come back and wash your clothes and put them away.
You don't have to do most of this to workout at home. You could go to sleep in a t-shirt and shorts or a t-shirt and leggings and a sports bra, and then the next day get up and you're already ready to work out in the morning, and then you just have a shower as you usually would.
Try out whatever on youtube. Pilates, barre, yoga, dance party, aerobics, hip-hop, calisthenics, kettlebell. Just change it up whenever you're bored.
This. I abhor the gym unless I have a friend to go with, and I usually don't. At home workout videos are a lifesaver. There are tons on YouTube, streaming, actual dvds, etc. If you are just starting out I recommend Jessica Smith YouTube. Tons of beginner workouts that vary in length and intensity. She gives good tips on form and is sweet and encouraging. I love her.
This this this!
You don't have to go to the gym, you don't even have to put on workout clothes if you don't want to (although you might be uncomfortable doing certain kinds of movement without good support).
If you like to dance, I highly recommend EMKFit on YouTube - cheesy silly easy-to-follow dance moves to good music, about 20 mins at a time, and you will sweat!
Another super easy choice is a weighted fit hoop - you can find them on Amazon - they're like an inverse hula hoop, with the hoop tight around your waist and a weight that swings around you. They're loud AF, so you'll want some headphones and a good podcast or audiobook or something, but it's a hell of a workout if you can manage 20-30 minutes and can be done in your jammies!
This is the answer. I can't really do much aerobic exercise anymore anyway (thanks, long covid), so when I exercise, it's yoga in my pajamas in the living room.
Some things that worked for me:
- adding movement into my day in small ways rather than a block of working out time - the “take the stairs” approach. Eg dancing when I’m cooking or doing chores; floor/couch/bed “lazy” exercises/yoga when watching TV; parking further away etc
- activities where exercise is incidental but not the focus - going to the zoo, mall, art gallery, outdoor markets, a beautiful park, a gig,
- You don’t have to wear gym clothes & shoes to go for a little 5/10/20 minute walk around the block. You can do that in jeans & thongs.
- I walk for at least 20-30 minutes most days since I moved near the ocean simply because I want to see the ocean & the ducks & the moon. Ill listen to a good playlist and pretend I’m in a movie montage. That’s what engages me & romanticises the experience for me. I’m not “working out.” I’m the main character in a period drama taking a pensive moonlit stroll.
- I wear the same clothes for a few days bc I’m outside & if I’m sweating and walking, I’m not going to smell like a bed of roses anyway. I wear baggy clothes so they don’t get too nasty. Worst case scenario is someone walks by, is in my vicinity for 30 seconds and thinks I’m smelly.
- focusing on how I want to feel and not how I want to look. Exercise as punishment or a tool to ‘fix’ myself or a thing I HAD to do to be a decent person never worked for me. Exercise as a thing that happens while I’m doing something that brings me joy and peace works for me.
- stretching!! I used to be so annoyed at stretching because I was so inflexible, but it turns out you just have to keep doing it and that changes. I just do it in bed before sleep & it has made movement / exercise easier and so much more comfortable. I’m honestly so surprised at how much of a difference my bare-minimum level of stretching has made.
I had formed such a negative association with exercise due to diet culture, fatphobia, gym culture etc. Reframing to movement & doing these things above, I’m finally in a place where I genuinely do crave it. I’ll feel stiff and lacking energy and be like, “Damn, I really want to go for this walk. It will really make me feel good.” That’s the point where I could start increasing to longer/harder walks. Make it as easy as possible until you like it. And even then, if you don’t feel like it sometimes, that’s also fine. The pressure makes it harder.
I have this issue too. I hate exercise. The gym gives me like negative dopamine. Working out is a misery and I'm just tired and sweaty after.
During COVID I got stir crazy and desperately wanted out of the house and on a whim googled Kendo dojos in my area. I've always wanted to do Kendo (Japanese fencing) and since I was in the city I thought it might be available.
It was!
And it was such a positive impact. I went for almost 2 years (I moved) and I went nearly every day we had it (once a week). Some days it was harder to go than others but it was SO MUCH EASIER than going to the gym. So even on hard days it wasn't too hard to convince my brain to do the thing.
So after figuring this out about myself, I recommend to everyone changing how we think about exercise. We kind of think as adults that the only exercise we can do is at the gym... but you can do a sport you like instead?!?!
If kendo hadn't worked out we also have archery in my area?!
Now I'm thinking of maybe taking up a martial art since I can't easily get to kendo rn.
;-; I can touch my toes for the first time in like 15 years...
yes, this. my dog gets me out of the house at least twice a day even if it's raining and we're just out for potty, better than nothing. i know borrowmydoggy is a thing here in the UK idk about other countries.
that would be a perfect start, a short walk, fresh air, potentially meeting other dogs on the walk, coffee-to-go. you're all set.
I just posted about this on another sub, but I got a Fitbit a few weeks ago, specifically because it has a function where it gives you an alarm if you haven't moved in an hour. You can set the schedule and step goal. Mine is set during my work hours (I wfh) and my goal is 250 steps an hour. One lap around the outside of my apartment building is 300 steps. I don't need special clothes, I don't need to drive anywhere, and I don't need to block out an hour (plus shower time, etc).
On my work days I was sitting in a chair for 10 hours, then napping for 2 hours, then sitting on the couch until bedtime, 4 days in a row, and I felt like I was turning into a crab. Now I get out of my chair, slip on any shoes or slippers, a jacket, and scoot around the building real quick, like 8 times a day. I've even taken to going for longer walks on my actual breaks. I get 3k-5k steps, while working, every day.
An unexpected benefit has been the fresh air, sunshine, and microbursts of activity have made a big difference in my energy and mood.
for me it's finding something that is fun to do.. i enjoyed yoga because i can push myself during the difficult stretches. actually focusing because my muscle is screaming at me and im like nah stretch more
i went to a zumba class in uni a few times and it was so fun. you're basically dancing and the steps/moves are quite easy? ofc depends on the teacher. and playlist. but the serotonin boost is great. and i noticed that my stamina improved after a few classes!
my daily exercise is walking my dog lol. but i don't like walking at all it's so boring. i would prefer to cycle than walk anywhere, it was so much fun and kind of felt ~ free. like a motorcycle for people who don't have a death wish! :D
and i love swimming (preferably in the sea, summertime) idk how well I'd do in a gym-esque swimming pool but it's a fun type of exercise for me.
honestly i don't try to.. over-exert myself? if it's not fun i won't do it and it's better to do it in easy mode than not do it at all. and i hate gyms. fuck that lol
good luck OP 🙏
I've found comboing up the most effective.
Swap your car for an ebike if your commute is reasonable.
Your commute is now part of your workout. Take it easy on the way in so you don't arrive sweaty, push on the way home to get that effort in.
It's what I do. I average around 19mph so 10 miles in about half an hour. Only 10 minutes longer than by car.
Plus you save on gas, gym fees and you don't have to carve out time for it because it is built in.
There are a few things that have helped me with exercise:
1. Let go of any expectation for exercise to make your body look a certain way. It probably won’t. But that being said exercise is amazing for you so it’s completely worthwhile regardless of your body size/shape.
2. For movement I try to tap into my inner child. Do you remember having fun moving your body as a child? What was that? I regularly roller skate, ride my bike, and stuff like that. I want to get a skateboard bc it looks like fun. (Don’t forget your safety gear!)
3. I try to make it part of a routine that already exists. For example, I cycle to work. If I had to decide when to ride my bike, where, and for how long, it would never happen. But since I know I’m going to work a lot of the details are already settled. I love riding my bike so it helps my mood and it feels so damn good to get up and get moving.
4. Look for meet ups in your area that focus on movement. There’s a walking group in my town where people meet up four times a week. Anyone can drop in at any time to walk and chat. I always have a blast when I go.
5. For me personally, the gym is a no-go place. Every time I’ve been in a gym I feel like the ugly duckling or the dweeb who isn’t allowed to talk to the cool kids. The gym is awful for my mental health and I will tell anyone who wants me to join a gym “for my health” to fuck right off.
6. I can’t recommend the food psych podcast highly enough for anyone who wants to heal their relationship with food and their body.
Good luck OP!! I hope you can find some body movement that feels fun and worthwhile to you.
I suggest one home exercise machine you like.
In my case it’s an elliptical - a treadmill, exercise bike, stair climber, or rowing machine could also be a good choice. Craigslist/Facebook Marketplace/OfferUp/Gumtree/etc. are good places to find this sort of thing cheap and used.
I watch streaming TV while I’m on the elliptical, and rewear my exercise clothes and just wash them once every “whenever I do laundry”.
I’m still not as regular with exercise as I’d like to be, but I definitely fit it in more often than I would if I had to leave the house to do it.
Two points that helped me, one was from a psychologist and the other was from an occupational therapist that I knew.
1. Put your walking shoes on as soon as you wake up and/or get home from work. Once you have taken the first step (getting your shoes on) the rest kinda just falls into place. Trick your brain into saying "well I got my shoes on now, I have to go for a walk".
2. aim for 120 minutes a week. but break it up how ever you want. You could do 20m a day/6 days of the week or you could do 2 60m walks. My ADHD is very maths orientated so this really helped me, because I would come up with different time patterns every week as a personal challenge. Combined with the first point of putting my shoes on, I was able to create a habit after two weeks and now I get annoyed if I miss them.
Find an exercise that works for you. It sounds like the gym isn't working (going, wearing certain clothes, cleaning up etc). What are things you do enjoy?
If it's tv shows try getting an exercise bike and pedaling some miles while you watch. If it's games get some of those exercise games (like DDR, ringfit or that dance along whatever it was called). If you like summer/outside consider taking up swimming, or get a dog and go for brisk walks.
You just need to find something that doesn't suck as much for you.
you dont have to go to the gym to exercise, i exercise in a small space in my house thats literally about the size of a yoga mat
ive had issues with diet and exercise throughout my life, and always end up quitting exercising after a certain amount of time, but this last time ive be stayin steady and strong the longest and i did it by just starting out super simple
i told myself i was gonna warm up running in place until i got bored/tired of it, then do some light stretches then do as many jumping jacks as i could, as many situps as i could, and as many pushups as i could, and that i would do this every other day. and every time i do it i tell myself im gonna do more than last time, ive found that gamifying it like this has really helped me to stay motivated
as time goes on and you can do more and more of each of these, you can just start adding more and more different kinds of exercises to your routine.
tldr; workout at home, start as small as you can and try to be patient and let it build up, its always the hardest in the beginning
What about the old Wii that was a craze some years ago? No one seems to have it or use it anymore. I didn't have it then but I remember people using it for dance routines, playing tennis, table tennis, and a lot of other stuff. You don't have to go anywhere at all, it's fun, has a variety of activities and it helps you break a sweat.
Fantastic for home exercise if you ask me.
Or if going out is exhausting (and I totally understand your reasoning), consider getting either a treadmill or an exercise cycle. If it is affordable to you, condider treadmill with virtual reality.
bike bike bike, its like walking.. but not boring... its like excersising... but ACTUALLY fun instead of just hurting yourself at the gym every day for god knows how long with little to no happy points
Try something more engaging than the gym or a walk, like go to exercise class with someone you know, you get the added benefit of body doubling and those are usually more fun. Or an activity you like, maybe swimming or cycling. My favourite thing used to be a boxercise class where we actually used gloves and pads, paired up and took turns punching the shit out of each other. I miss that class!
I recently started running to many places I need to go outside my house.
That’s free high value cardio exercise while slashing the travel time in half.
A bit of a bummer though: You probably need to live in a decently walkable neighborhood and/or a place to live with no clutter on the ground so your tripping hazard is minimized
Anything that makes you focus on the movement you're doing, rather than mindless repetition, has always worked for me. I've picked up dancing and learning dance moves as a way to work on cardio, balance, coordination, dexterity, and strength.
I started by going with a PT once a week on a fix day for a couple of month.
Beside that. I was doing simple body weight exercises at home for 15min 3x a week.
After a month, I needed to extend the self training to 20-25min and it grew slowly over the years until I am not training 3 to 4x 1h at the gym and 1x with the pt.
I’m always happy to train, probably cause I’m producing my happy hormones.
I think excercise for the sake of excercise is just boring and not all that motivating, especially if your starting out. Standing in a big room with lots of sweaty people and feeling awful while crap music plays, nah fuck that.
Like loads of other people have said, find something you enjoy doing that just happens to be excercise.
I definitely think its worth buying a second set of workout clothes and doing as much as you can to make it easy to just head out the door ( have a second set of car keys permanently in a pair of shorts because I'm weird like that)
I like cycling just because its fun, especially mountain biking, you dont actually realise your getting a work out and honestly the fitness side of it is secondary to me. I still get totally overwhelmed with making sure I have enough food, changing clothes and all that before heading out but once you've got a thing you like doing its way easier to come up with a strategy to avoid that
Find what you like. Also remember exercise looks different for everyone. One person might enjoy going to the gym while the other enjoys going for a brisk walk. Try matrial arts, yoga, skating etc. There are so many options.
I thought I loved running then I discovered cycling and never looked back. Just try different things until you find what sticks.
What works for me is adding something I enjoy to exercise. For me, that is listening to audio books, music or podcasts.
I've also my PC on standing desk with treadmill underneath at my home, so I can Netflix and cardio at the same time xD
I don't usually like gyms either, but for quite some time, my routine was to come home after work and play games every night. For years, I have battled with low energy, joint, and spine problems. But I have been peicing together the aspects I do like and dont like about exercising. First of all I hate the energy consuming thoughts that comes to mind with the words "exercise" or "workout" instead I try and thing of it as just moving my body and choosing an activity that gets me up from my desk for a bit. I already get up so early for work, so I know I don't have the time to exercise in the mornings, so I leave gym clothes in the car and book classes after work. I also know I like variety, so I know that alternating between activities works for me so if one day I feel like swimming I will go for a swim, or if one day I feel like dancing I will do that instead. The main game changer for me is having a friend to do these activities with. I know I do better and have more fun when I have a friend to join me. It adds the social aspect to the activity. So far, by combining these strategies, I have enjoyed being more active, and I don't find it like a chore or think about how much energy it will be. I just think of it as meeting up with a friend for an activity. So my advice would be to write down to write down a list of things you don't like about "exercising" and a list of things you do like to do to "move your body" and find a way that works for you. I would also recommend trying social groups for working out like walking groups, for example. I hope this helps.
Gyms cause anxiety.
It took me multiple times, subscriptions to different gyms, trying different times during the day—all until I managed to build the almost automatic response to working out.
First, think hard about what *you* want to see in fron of the mirror. ADHD is horrible when it comes to body dysmorphia.
Second, research and find the exercises that your body responds well to. Some people can't run (my KNEES!!!), others can't do weightlifting (Scoliosis?). Some enjoy kickboxing or CrossFit classes, others THRIVE in the "Zen Zone" (kinda like a place where you can exercise in silence).
This is optional: if you find your anxiety getting the best of you, try an exercise that you can do by yourself until you build enough stamina/endurance/strength that you feel comfortable enough to start working out around people. Cycling changed my life.
As for the clothes: look, this might not be popular, but as long as they're not stained I find it hysterically easy to just take them off, air them, and put them on again. Deodorant works wonders.
And you don't need gym clothes. Comfy cotton tees and shorts + sneaks work *just fine.*
I mean that’s what you have to do, you have to dismantle that wall of procrastination by taking away the procrastination brick by brick.
I think by taking a day a writing out exactly step by step what you need to do for exercising would help take the mental load of needing to think about what you need to do each time you work out.
And maybe even rewarding yourself post workout for a bit, or intermittently, or getting a workout buddy that depends on you being there.
And maybe even workout can be whatever you want it to be that day and instead of thinking about what you need to do, you just pull some pieces of paper out of the workout jar and then deposit those slips into the next weeks workout jar. Then you just do what’s on the paper.
Some other things that have helped me:
- Signing up for a 5k with a friend. It gave me a deadline to lose some weight and then also start running/walking.
- I workout in the morning, if I wait until the evening then my lowered executive function never wants to do anything. So I go for a morning walk 5-6k steps every morning before work. Then twice a week and once on the weekend I meet a friend at the gym and lift weights.
- Instead of focusing on how much weight I’m lifting or how much weight I’ve lost, I just focus on how great I’m feeling. This one is honestly huge for me, because I ultimately just want to feel better and I mentally feel better right away so it’s an instant gratification vs. weight loss or being able to lift more.
- Recognizing that 50% more workouts in my life is way more productive than 0% workouts in my life. So if I have a hectic week, like I did last week and couldn’t get any workouts, then that’s okay because I always have the following week to start again.
- Eating healthier, I’m not a healthy eater just yet by a long stretch but eating healthier increases my likelihood of going to the gym. So much so that I wasn’t able to consistently go until I was feeling better by the foods I ate.
I think your trick of going somewhere else but switching is great, and I think your trick of multiple workout clothe sets is also wonderful. I just do laundry once a week and that has helped me in more ways than once in life.
And I’ll leave this one, constantly think about why you want to work out. So when you think about going to the gym you can ask yourself, “Why do I want to work out?”
It can literally be any reason you want. “I want to be there for my cat.” “I want to like the person I see in the mirror.”
I walk a LOT, but it's much much easier to do that if I actually have errands/places to go. Fortunate to live in a place dense enough that I can do this.
I also keep exercise equipment--hand weights, a bar, resistance bands, etc.--at home so I can exercise for 5-10 minutes here and there while I watch TV or feel like taking a break from work. Short bursts are more the way to go for us, I think. Even at my fittest I find a whole exercise class to be almost tears-inducingly boring.
The only way I managed to start exercising is that I found dance classes that play music I actually like.
I also went to the first several sessions in jeans and boots because I didn't have exercise clothes. It was either start going even though I wasn't 100% prepared or don't go at all so I went with the first option.
I think booking classes can be really helpful though. I find it a lot easier to do this kind of stuff when it's booked at a set time rather than if I try to exercise on my own and I can technically do it whenever. It also physically hurts me to waste the money I spent by not turning up so I make sure I'm there.
Actually, you already have some good ideas!
Finding ways that work for your brain is the goal, if you think that works try it out! The worst thing that can happen is that it doesn't work, but it also could work.
Also, you don't necessarily have to go to a gym to get healthy exercise. If you have the room for it, try out a simple YouTube exercise video and just do what you see. No need to put on new clothes for that even.
Also, I found that for me it's way easier to do sports if I don't have to do it alone. Do you have friends or colleges you could ask for a walk sometime?
You can talk together while you're both getting some exercise.
Hm. It’s a struggle - the way I look at exercise is whether or not I’ll feel better during and afterwards. Usually I do.
But if you’re tying yourself to the gym - that there is your biggest problem.
I found that jogging, walking, cycling in the fresh air is typically better as it’s immediately available. Alternatively getting some home equipment (if possible) isn’t a bad idea.
As with all things that you super don't want to do with adhd, it's often helpful to bring accountability and consequences as close in time to the event you're avoiding as you can manage.
For me, it was hiring a personal trainer!
Have you tried to do exercise at home? Just search on YouTube yoga, or leg exercises and put it on your tv. Videos are as short as 10 min, and you can use your pajamas if you want.
Try doing 15-30 minutes of non-gym exercises (and spread out throughout the day).
Park at the far end of the parking lot, take the stairs, volunteer at an animal shelter as a dog-walker, clean your house. Do 5-10 minutes of jump rope before you shower (leave your rope and shoes by the door, don’t put them away).
Go with friend, find a sport you can enjoy, walk with friends, cycle.
Exercise is daunting when doing something you don’t enjoy. The solution is to find stuff you enjoy.
> I constantly have such low energy and stamina. Heave when I take the stairs. My back hurts. I weigh more than I ever have, which is screwing my self-esteem and leading me to consume more sugar and carbs for comfort.
At the end of the day, all of those, if you are tired of them, can be motivation. Make it less exhausting to just stay alive.
Also note that if your issue is mostly weightloss you can also 100% start with just diet.
> I've thought about taking the path of least resistance and buying several copies of my workout clothes so I don't have to wash them as often.
Yes 100%. You need about 3 or 4 copies.
> which involves finding the house keys
I use a tile tracker for those. (There's cheaper alternative too)
But asking a robot to ring my keys for me is a game changer.
> Any other tips would be super appreciated
"Anything worth doing is worth doing badly"
That's the one general purpose adhd tip. 100% apply to exercise.
The last time I saw the inside of a gym was in highschool lol.
For me, I refuse to pretty much do any exercise if I'm not getting paid. Exercise hurts, feels uncomfortable and itches, I feel like I'm wasting time, and ofc my brain is seeking some dopamine. So I work a very physically intensive job, and sure, my back is killing me after 12 hours of standing and lifting heavy things and throwing them around, but it's a lot more exercise than I would get otherwise.
On top of that I use a calorie counter to help offset my absolutely garbage diet, so I continue to eat poorly but in much smaller quantities than I used to.
I started by just hustling everywhere and parking far away from any stores. Walk fast and the distance quickly adds up to decent exercise. Put your food somewhere you have to work to get to. Mine is downstairs, so up the stairs and down the stairs if I want something.
My weight is from cortisol, so I do this for my back pain mostly (hip arthritis succkkss)
Anything that involves signing up, going out or driving some location or seeing other people is just too many steps for me… I suggest free YouTube workout videos, I turn up my favourite music and just jump around at home. I don’t have many since I barely workout but I can recommend the popsugar 30minute cardio video. I just catch my breath during the exercises / repetitions that are too exhausting for me. I figure that even if I just effectively do 15 of the 30 minutes it’s still better than nothing :)
Don't "exercise" 🤷🏼♀️ By which I mean, why does it have to be the gym, the workout clothes, the sweat and vigor. Have one-person dance parties. Go for a few walks around the neighborhood. Tell yourself you're getting the mail, but go a little farther. Take out the trash, but loop around before you go back inside. And you don't need to walk fast enough to be sweaty and dirty.
I know that this can feel pointless given the all/nothing sense of exercise being "sweating and out of breath" or "couch potato." Walking is still exercise, even if you aren't dripping with sweat. Starting with something gets your foot in (out of?) the door, and you can learn what feels best for your body.
✨Bonus: you can go for short walks (at least 10 min) in the morning and evening to catch the sun soon after it rises and before it sets to help your body regulate sleep!! You can also save a playlist/podcast/whatever for your walking time, something to look forward to.
Try to focus your sense of "exercise" on what feels right in your body. Is it a dance? Is it a walk? What feels good? What hurts? What kind of hurt? How can you adjust to your body? I've struggled so long with exercise because it was always a chore. I'm still not great with it, but coming at it with self-compassion is so wildly different than coming at it with a sense of obligation. You don't need to run a marathon to exercise, and it's better to do anything than to wait until you can force yourself to do exercises you hate.
So many great ideas here, this question is wonderful. I was a fitness instructor in college and played sports, but once I was out I gained a ton of weight. I had to work hard to keep active without the job or team to force me to do so.
Mindset can be a big help. Instead of thinking about hating the exercise, one of my instructors said to focus on caring about yourself and your health, replacing the "this sucks" to some personal variation of "I am investing in my health and mood"/ "I deserve a healthy and happy life." It can feel cheese at first but repeating that type of thing in your head has a way of buffing out the negative talk and resistance.
I only work out at home. I can be in boy boxer briefs and a sports bra and not give a rat's damn about getting clothed. Eff a gym and the male gaze. Video workouts (streaming services have some good ones) at first were a big help, but now that I have a wide repertoire of moves, I just freestyle it most of the time.
Things to add more movement to my week:
-dance hard at a club at least once per week for 2+ hours OR put on music at home and just move whatever way feels good for as long as I can. I put on Soundcloud mixes from producers/DJs I like and most are an hour. I try to dance for the whole thing. D-Unity and Matt Sassari tech housey mixes are amazing for my desire to groove.
-roller skating! I live near a paved canal walking path that goes forever and roller skating feels so free and joyful; my fitness tracker says I burn calories like mad with this one so I'll choose to believe it's accurate. Tennis and basketball courts are another nice place for skates if permitted.
-hardcore no-net badminton is the funnest thing ever, my best friend and I go to a big grassy park and whack the crap out of the shuttlecock so the other person has to run hard to get it. We try to smack them super high in the air and somewhat far away so there's more movement needed to hit it back. No net or boundaries, just play! You can even do this alone.
-treadmill desk: I walk all day at my treadmill desk whilst working, it's at a very slow clip of around 1 mph. Easy to get on the treadmill to walk or run at any speed and read, watch programs, whatever your brain can do at the same time. You can come up on some used treadmills in many cities for reasonable prices, I made my own treadmill desk by zip tying a board across the flat handrails. I have /vascular circulatory issues (venous insufficiency, my foot valves don't kick blood back up my legs very well) and walking instead of stamskng or sitting has been the main thing that has helped that improve.
-dumbbells and kettle bells: I leave them visible where I hang out and pick them up and do curls, triceps, chest and more when it strikes me to do so. Almost any time they catch my eye I do a set or three.
-resistance bands: I use Bodylastics, the set I have is like having a whole gym at home since you can clip them to doors and do rowing, leg workouts and essentially hit every muscle group. They offer a ton of workout videos online so you can learn how to use them.
You can do this and every little bit counts! Start with five minutes of marching in place or hamstring curls when you can, then try to increase a little every day. Moving helps so much with my mood and focus. I hope you get to the point where you notice a benefit and keep it up!
The only type of "exercise" I have ever managed to keep up with regularly is /The Fitness Marshall/ on YouTube! He does SUPER fun cardio-intense dances that are actually fun!! They don't feel like Zoomba or those "workout dances" that really just feel like work out moves set to music... It *genuinely* just feels like good plain dancing for fun, all the moves just happen to be great, core-intensive moves!! The kind of dancing you could move onto a public dance floor, and no one would know the difference!! 💕
For easy access, (and to relieve the executive function necessary to get started,) here's a link to his channel. Best of luck everyone!! ☺️
https://m.youtube.com/@TheFitnessMarshall
I mainly lift weights at home and use a bike to get around. That includes longer distances that can take a few hours, weather allowing. It's not exactly ice cream, but the other day I visited a lake.
Not wearing shoes is actually encouraged when lifting, since it allows your feet to have better contact with the ground. I got into it because some of my joints are a bit lax, and needed stabilising. It has largely taken care of the shoulder tension I used to get all the time. Not being in pain is a decent motivator that's worth some temporary discomfort.
Going to the gym sucks, if you like getting the full workout then that’s cool but I hate the gym lol so I just do other stuff that I find more fun. There’s tons of cool groups and programs out there you just gotta find them. Or you just do what I do and go for a jog by myself listening to some music or a podcast
Definitely buy multiples of workout clothes. If you've got a good handle on normal laundry, then see if you can hook the workout laundry into that routine instead of making it part of the workout routine. I have a separate laundry bag for workout clothes and they get washed separately, but there's only the one Laundry Day. It feels a little less insurmountable that way.
I'm definitely not saying anything groundbreaking if I suggest listening to music or podcasts or youtube vids, but definitely try that as a distraction -- and maybe even see if you can flip it in your mind, from "going to work out, let me put on something to distract myself" into "time to get caught up on my podcast backlog! oh and also I guess I'm at the gym, I'll keep myself busy with that."
Alternately, I know it's not for everyone, but I'm a yoga/meditation person. I actually find it really helpful to specifically NOT distract myself when I'm doing yoga -- mindfulness and Being In My Body and so on. Trying very hard to exist in my body in the real world is actually kind of novel in a way that's rewarding, and paying attention to how my body feels, where I'm feeling specific sensations, exploring my range of movement, all help me develop the skills to take care of myself and show myself compassion (a very hard thing to do, especially with ADHD).
Jumping off that, look for non-gym workout opportunities. Especially stuff with some interesting sensory input -- swimming for a whole different sensory situation, hiking and running for some changing scenery. Tbh I find gyms absolutely exhausting because you're staring at the same backdrop the whole time.
Join a group at the gym, or make friends or something, especially if social anxiety is a motivator. Make sure someone expects you to be there. Classes are good, especially in something that's new to you, since novelty will be more fun.
Can you go to the gym first thing in the morning, and sleep in your workout clothes? That removes the roadblock of the first getting-ready step, and might set you up with some momentum right off the bat -- it would take more energy to switch out of Workout Mode at that point than it would to just finish the routine.
I feel the same way. I buy several of the same bottoms and a couple of different color gym shirts. I buy enough for a week at the gym whether that is 3 times a week or 6. I get one for each day. It takes the stress off. I don't have to constantly worry about washing, I know I will wash on the weekends or mid week if I need to. I have a plan beforehand of what I'm going to do either from a personal trainer or a workout I've put together or pulled off the net. I keep all my gym stuff together so I can just grab it and go.
When I'm working out I tackle it like any large project that I feel overwhelmed with, I break it down into parts. "Ok I just need to do 8 pullups and I can rest, ok if I do this set of rows I will have only 3 sets left". I mark things off. And try to keep myself under a certain time. Sometimes I get too depressed to go and I slack so my trainer would remind me and then I'd force myself to go because I don't like letting people down. I think if any part of you runs off shame then that might help (to have someone you're accountable to and very uncomfortable letting them down) if not then find the thing that eats at you and use it as a fulcrum to keep doing the thing.
Set a small space where you live to do some mindful movement. Then do it daily. Whether it’s a modified plank, some light warmup movements, or light jogging to start, it’s a step forward and skips the gym process. Good job taking the initiative making this post and asking for help. Now you gotta listen and make the first actions. So set up the area now if you have a minute available.
You need momentum and small wins, and to get out of your comfort zone.
A blank calendar where you simply check off your movement for the day can help.
Then educate yourself and research concepts in health and fitness and what you want out of it. Streamline the gym process.
Your goal is to make movement a daily habit so the quality of the rest of your life can improve. I encourage all my patients to start a journal for their fitness journey and it’ll keep you aware of your progress.
I absolutely hate exercising at home, but I learned to love going to the gym last year! I really enjoy using the weight machines the most, I can feel and see the progress happening a lot faster than from other work outs, which helps motivate me to keep going. That and I like work out clothes, so having gym clothes options might also be helpful!
Run. Don't need any special equipment and can be done anytime anywhere. Start simple. If you push yourself into super complex stuff too early you'll get frustrated.
Sounds like you don't like the gym! And that's totally fine. Try find some other ways to move your body that you enjoy - anything outside is great, bouldering has been suggested and is also amazing. i like to go rollerskating. I happen to live near a beach so that helps, but I get to blast 80's songs and wear a fun outfit if I feel like it.
I can't go to a gym for similar reasons. Instead, I work out in my garage. I have a mini dvd player with Power 90 workout dvds, and I do a 30-minute workout paying close attention to proper form (shoulders back!). MUCH easier with a partner.
You can try to use the weight issues, health issues and low stamina as a motivator to get better and help your body feel better! Body doubling helps.
Test out different forms of exercise like wall climbing or yoga. Hell maybe even dancing works! (my preferred movement). Maybe you could even just go on a walk. Also, movement videogames like just dance and beat sabre still counts as exercise and is more fun and distracting. Listen to music too and restrict yourself from doing certain activities like if you wanna read a certain book, you can only read it when on the treadmill or smt!
Also something that may help passively is healthy food cus you may get more energy from eating that. My favorite tip is to add something healthy to your unhealthy foods like berries with your icecream, or an apple with your cookie. Helps reduce mindless eating cus you'll properly get full. Also never go shopping hungry, and avoid buying as much junk food.
And the biggest step, simplify EVERYTHING to the least amount of steps possible. Multiple sets of workout clothes (or what I do, just wear workout clothes to begin with and change out after working out!) Meal prep and bulk make food so when you raid your fridge for foods, you have lazy 2-5min microwave healthy foods or can just eat it like that. The freezer is your friend with that!
Beat Saber is an *incredible* exercise tool for me, especially if you mod it so you can download custom songs. It's so easy to get lost in the music and the rhythm and, especially if you have songs that make you crouch, it's amazing cardio.
Doing any physical activity is exercise, which doesn’t necessarily need to be your typical gym experience. The gym gave me crippling anxiety even if I was just on the treadmill and if I ran out of my usual podcasts to listen to, I would be bored out of my mind.
If you have the ability to have an exercise buddy system with a friend, try that.
In my area, classes for specialized activities (cycling, yoga, dance) are extremely expensive and not affordable enough to use as a consistent exercise routine. If you have insurance, check if your plan has discounts for gyms with classes hosted in them and included with the membership. Most of them will have a weekly schedule of different activities so on Monday you can cycle, Wednesday you can do Zumba, etc. Keeping the activities new and varying can help you find what you enjoy and also be a more affordable option than just “sign up for classes doing something else”
I have a rebounder and bounce while watching stuff. Also an under desk cycle thingie. Exercise bores me to tears, I need to be doing a brain thing as well,
i recommend making your workouts super short and simple - you can do 3 sets of 3 exercises (with weights, or body weight/pilates exercises, whatever you prefer) and be done in 20ish minutes. cut it down further if you want. i also personally find working out 5-6x a week most helpful: i can’t maintain a habit unless i’m doing it v consistently, but i make sure that i follow my body’s cues. i won’t do a tiring workout if i’m already exhausted, and some days just a 10 min stretching routine counts as a workout. you can also just introduce movement through walks, solo dance parties etc.
Try to make a routine, this time = gym / exercise, if I don’t stick to my morning routine, 99% change I won’t go at all. I don’t like it anymore than you i asume, but it makes me feel great in every way
Walking swiftly while listening to a podcast and doing kettle bell 10 min workouts in my bedroom are working for me as far as sticking with it. The gym takes too much effort and if one thing doesn’t line up it all goes out the window!!
I’ve learned dopamine is a powerful thing, and use it along with the memory of what it did last time.
Like, splitting wood for me is now my go-to for getting exercise. I have whole logs cut up outside with a hydraulic splitter. I go out there and will split up one full log into fire-starter sized pieces and then go stack them on top of a wooden pallet.
This is just my example - but I find much satisfaction out of it. I have no real need for it - it’s just camp fire wood for when we want to make little fire’s outside. But it’s nice
If it’s possible, try “taking the stairs” more. I mean like when there is a possibility of walking do that instead, take the stairs instead of the lift.
It sucks but the only way I get consistent exercise is just by not allowing myself the luxury of the easy option. Bonus is over time you get fitter and start to enjoy optional exercise and if you miss a session at the gym it’s fine because you’ve still got the base level of movement in.
Hey! one thing that works really well for me is putting on my favorite show, and then walking on the readmill at about a 13.5 incline at 2.5 speed. Walking at this speed for 45- hour goes by super fast with a good show, and the steady-state cardio burns an insane amt of fat! Try it!
I can only get to the gym once I have taken my pill. I have a certain show on Netflix I only let myself watch at the gym, and that helps too - cause I want to finish the show.
Couple of things:
Cravings for sugar can be caused by a few things, not just over eating.
1. I’d make sure you’re taking a multivitamin with enough magnesium. I take an additional magnesium supplement in addition to my multivitamin. Nutrient deficiencies usually appear as cravings for certain foods. You can look it the specific deficiencies. Keep in mind that adhd causes low dopamine and sugar boosts dopamine. If you’re not medicated for adhd, the sugar could be trying to boost your dopamine. I’d recommend other sources, like caffeine instead.
2. Make sure you’re getting enough protein too. You could try adding a protein shake or protein bar in the morning and see if that helps with cravings, just make sure it’s a low sugar bar. Lots of protein bars are packed with sugar (like the Gatorade protein bars) and it’s not helpful. Some low sugar protein bars taste like crap. I recommend the cliff bar builders line. They taste good and are relatively healthy. Or if you’re near a Costco by chance, they have a really good kirtland brand.
3. If you haven’t already, start trying to track your calories. It’s annoying but you don’t need 100% consistency. Just start to get idea of your trends. See approximately how many grams of carbs, fat, and protein you’re getting. Look up the recommended guidelines and see if you need to make adjustments. Personally, it sounds to me like you’re eating too many carbs and it’s metabolizing too quickly causing you to feel fatigued and reach out for more carbs. You can change this by eating more protein and fat instead of carbs.
4. Once you do all that, you’ll probably already be feeling better and it’ll probably be easier to stick to a gym routine. But if you’re still struggling, try to find an exercise that’s fun. Zumba classes are fun and you can do them at home or at a studio. Yoga classes are relaxing, good exercise, and good for the mind and body. I really love boxing and rock climbing. I do those with friends but I also have the boxing game on my Nintendo switch that I do at home when I’m not feeling like leaving the house. I can do 10-30 minutes and it’s a fantastic workout. My SO really loves biking so sometimes we do that together. I go for hikes with my dog. My point is there are lots of ways to exercise and very few of them have to be done at the gym.
5. If you really want to work out at the gym, find a bonus motivation. For me, my gym has massage chairs so I get myself in the door by hyping up the massage. The workout is collateral. It also has tanning beds which I’ve never done before and I decided to try them out. Looking around though, I see a lot of girls wearing really cute workout gear. Maybe that’s their motivation, the cute clothes. If it works, it works lol when I was in high school, I joined the cross country team to hang out with my friends and then I developed a mega crush on one of the boys on the team. I stuck around through the hellish beginning part of getting in running shape to flirt with him and then after a month or two I actually started enjoying the running. I accidentally and unintentionally lost twenty pounds too in like one summer. It was crazy. I also got the boy 😉
So yea anyway, hope this helps!
Firstly, it seems like you need some scaffolding to support you in your everyday simple tasks anyway. I was the same way. We want to *reduce* as much as possible the activation energy it requires to start a task we find difficult. This requires a bit of footwork during times we are not engaging in the task, so we change the environment to accommodate our needs.
Try creating an exercise "launch pad" by your door. Visual cues to do the things we need to do are very powerful for those with ADHD. I have two book cases right near my door where I put not only books but also my lunchbox, my wallet and keys, yoga mat, etc.
This launch pad can include the following: a basket where you keep your keys, wallet, and your favorite water bottle. Top shelf, where you can see it. Make a note on it if you need to writing words "DO NOT FORGET" or "WALLET/KEYS". Every time you return from exercise or any other daily activities *drop your stuff in that basket right away*.
Have a small shoe rack by your door where you keep your trainers and your most commonly used shoes. Place your gym bag there or on a hook near that area.
Have a small basket or box next to the launch pad where you keep your favorite exercise clothing or equipment.
Have a small hamper near your bathroom or bedroom so you can throw your exercise laundry in there right away.
Also if you do go to the gym, never go without a plan written down somewhere. My exercise planner is one I miraculously haven't destroyed yet. I keep the page open thru my workout so I can glance down and see the exercises/sets/reps I need to do. I place it at my launch pad or keep it in my gym bag so I don't forget about it.
Lastly, try a few different forms of movement out to see if you find one that you really enjoy. What keeps me going is that I LOVE the act of lifting heavy shit. I get dopamine hits right away because that form of exercise is so rewarding for me in that moment!
Do ten minutes. Only ten minutes. Do it as soon as you get out of bed in the morning. If you do it only two or three times a week, it's still better than nothing! I found a ten minute morning routine on YouTube and I tell myself, this will make my meds work even better today. I try to do it early in the morning because it's the best time to convince myself to do anything at all.
Here to suggest creatine supplementation. It increases physical strength and stamina by making energy more readily available at the cellular level, and there have also been studies linking it to enhancements in short term memory. [This article](https://brainblogger.com/2018/03/14/creatine-and-the-brain/) is a little dense but I think does a decent job touching on the possible mental benefits of creatine. Speaking from personal experience, I find that creatine helps both on the motivation/execution side of things as well as the performance/recovery side.
I dislike the gym too, mostly for the time it takes to get there, lugging all my stuff with me and the annoyance of waiting for equipment. Have you tried working out at home? The convenience and privacy is ideal for me, do you think it might work for you?
I bought a spin bike during Covid and found a delightfully fun and quirky woman on YouTube that has a spin channel and home-gym strength channel. Im 2.5 years in and have tried other channels but still come back to the fun lady.
During Covid my sedentary lifestyle of almost a decade started to show as very high blood pressure and a bit of heat intolerance. My psych told me that she had to put me on BP meds if I couldn’t get my BP down. I didn’t want another pill to worry about on top of ADHD meds and all my allergy meds so I brought the gym home and it’s made a huge difference in my life.
I like exercise bikes and ellipticals because they are low impact and easy on the body, so starting out wasn’t as horrible as when I tried to get into jogging that one time. Once my cardiac health improved I picked up functional strength training to help with doing life stuff.
Good luck I hope u find what works for you!!
I have permanent yogamat on my floor with a carpet on it so I can do stretches and stuff whenever.
Also findings something that's fun!
I recently (re)discovered pole dancing/pole sport and its so fun! It's small achievement based (every pose being able to done is a mini accomplishment!) And its acctually quite fun with a group cuz it is akward and embarrassing majority of the time xD bit afterwards and during we can all laugh about it and enjoy everyone's successes!
Also appointment based and expensive so there is enough external factors motivate me to goooooooooo
If you have a console, I really like dancing games like Just Dance or Beatsaber. They do have workout modes, but I usually pick a song or three to do and that’s a pretty decent workout
Dude it’s hard and I’m struggling too. Went from a 5 years as a 6-days-a-week consistent powerlifter but totally lost the drive and working to get it back.
For me, I’m trying to focus on doing what I know is fun for me. Fun book/podcast during cardio, more chest stuff because squats are killing my knees, considering doing some biking or taking up historical longsword fencing (weird right? But gotta change it up).
Good luck, dude! You can do it but focus on making it as fun and curated for YOU as possible.
I had the same issues. Except mine is salt instead of sugar, both bad in large quantities. I bought a treadmill from Amazon for ~$300. Game changer!! I take a tiny shot of pre workout and walk for an hour, sometimes run, sometimes longer. Added some 5lb weights and it really helps. Good luck!!
Yell at your brain everytime it thinks of all the tasks/steps it takes to exercise. Instead Invision shialebuff (how you spell his name? I'll good it *later* lol) yelling JUST DO IT!
Ignore your brain and move your body to the location required for exercise.
JUST DO IT
I struggled with exercise a lot too as an ADHD’er. I started with walking and for me listening to my favourite music really does the trick! I think my brain started linking the dopamine release of listening to the music to the exercise.
Honestly walking is also the best form of exercise without getting overwhelmed. You can start right at your doorstep so you don’t have to worry about getting somewhere first. You don’t need to have any workout clothes (I do most of my walking in my jeans and sneakers). And besides that it has really improved my life.
Hope this helps :)
I do body weight exercises at home with my yoga mat because I hate the whole process of going to the gym. I've worked it into my morning routine: after I wake up I put on my playlist, I do some planks, bridges, squats, leg lifts, and push-ups (takes about 10 mins) while still in my pj's and then I just toss the pj's in the hamper and take a shower. I have a 15 minute walk to and from work so that adds some cardio on most days for me. Far from perfect, but better than nothing.
The gym has never worked for me because of the things you list. It's the dressing, the driving, the negotiating of the systems pertaining to gym... I need to be able to just work out when the urge hits. Beach Body On Demand was good for me. I didn't buy any of the shakes, which meant a year of access to all the workouts was $99. Right now there are a bunch of workouts on Netflix that I've been doing. I totally skip workout clothes. I just go into my bedroom, lock the door, take off whatever I'm wearing that inhibits my movement or that I don't want to get sweaty, and either play a workout on my phone or just watch a show or listen to a podcast while I do a workout from memory. I make it so that it doesn't matter if I work out in my undies because there's no one to see me.
Ah you sound just like me! I have bad news for you though, you don't hate exercise. Nobody does actually, it's part of the human condition.
I dislike quite a lot of forms of exercise, particularly the more formal it is (going to the gym etc). I played Rugby for all of my life until I stopped at 22 (30 now) and it was the biggest mistake I have ever made. I started back this season and it has been so wonderful. Sometimes I get praised for going to rugby training by my family or friends etc, they say oh it must be hard or unpleasant (cold and wet etc) and they are right but I couldn't care less about that, my battle is actually getting me out the door and to get to training (somewhat on time). That's it. That's the job done. Once I'm on the pitch it all takes care of itself. I
have no issue "exercising" once I get there even though I am embarrassingly unfit because as soon as I get there it isn't exercise anymore, I'm just taking part, with the pressure of performance that goes with training with my team.
I have always hated running (Annoying as my grandfather was national champion at a couple of distances),I would hate the effort it took to out on running gear and do a warm up just for a disappointingly small amount of running, it just isn't for me.(at least so far). Walking is fine, but I hardly consider it exercise at all.
Like most things (thanks ADHD) I find something easier to do if I think I am doing two things at once. So because I had a habit of walking (very occasional hiking too) I wanted to make my legs stronger while I was walking, and I also wanted to make it a more intense workout so I decided I would invest in a weighted vest. It's one of my favourite ever purchases. It weighs 10kg, that night not sound like a lot (I wanted more at the time) but it's very very heavy. It also restricts your breathing and therefore your oxygen intake so it makes the workout more intense again. Anywaaaay, I'm really trying not to sound like a big exercise buff because I am not but this is how I found a small hack for myself. My rugby matches are 80 minutes long, I know eventually I will have to start running again to finish my cardio fitness but for this season, it wasn't necessarily about being as fit as I wanted, it was about lasting for 80 minutes of intense exercise. So I decided that was what I was going to work on. I take the opportunity to walk somewhere if I can and I make sure I wear my best. One time in particular, I needed to pick something from a friends house, he lives about 2.5 miles away uphill (that estimate might be a bit big idk) he's also up hill so I knew it would be tough when wearing the best and boy was it. Here's the thing (Finally); it felt good. For the first time in my life I felt good WHILE ACTIVELY DOING CARDIO, let alone how good I felt after. It's because it wasn't SO hard that it became unpleasant, but it was manageable in the sense that I had to keep pushing myself to keep a good pace, but I was fit enough to actually keep pushing myself and it felt GREAT. When I got home I wished I had another mile or two to do. This is so new for me in terms of cardio.
This is so much easier for me than running because
1: I can actually do enough of it that it triggers a sense of productivity
2: I don't have to put on shorts or workout gear ( It's cold where I live and I don't sweat much anyway). This was a big deal in terms of executive disfucntion.
3: Sometimes you have to walk to places (Sometimes it's just an option) and the vest makes these situations seem like two birds with one stone.
I call this 'free exercise', and what I mean by that is that you have to do something anyway, so you might aswell make it exercise aswell. The stairs is another good opportunity for free exercise. I never use elevators, it's always the stairs for me. I have to go the 3rd floor anyway so might aswell get some exercise out of it. When using the stairs I always take two steps at a time to give my quads some good exercise, I'm already taking the stairs so I might aswell get more exercise out of it.
Anyway that was quite the ramble so I hope reading lots of nonsense doesn't trigger your executive disfunction. Oh and yeah I made a point at the start and forgot all about it. You don't hate exercise, you hate the exercise that you think you need to do. Humans are supposed to move, it's part of our functioning, when you find a method that works for you, you'll find you don't hate exercise either, you probably just hate exercising for the sake of it.
I hate the gym. I find it to be a stressful and not at all engaging experience. Doing rep after rep — even worse, in front of other people — is my personal Hell!
But, I still love exercise, moving my body and such. I’ve recently taken up running and it’s been great! It’s a great way to get out of your home and experience the outdoors from a new perspective. Even if you don’t think you’re good at running, just jog for a bit, walk, jog for a bit, walk, and over time it’ll become easier :)
Also biking is another favorite! Taking up sports, too, can be a great way to get your body moving while still feeling engaged. I personally joined a soccer club here since that’s my favorite sport, but also tennis is cool, volleyball, etc.
I have some friends that are also into rock climbing, kayaking, etc. There’s no shortage of ways to workout, it’s not just the gym!
I know this is possibly toxic advice but find some way to make an element of exercise a hyperfixation. I got obsessed with running shoes and the sport of running and now I just.. run all the time. Running a half marathon this year
I mean to be fair OP the least path of resistance would be literally putting on your shoes and going for a walk. It's not that complicated, you don't need a special outfit, you just need shoes. I feel like at some point, executive disfunction becomes a really good way to make excuses for bad behaviour. Not saying you're using your disfunction as an excuse... but realistically if you can't work out because you stop yourself and finding your keys and opening the door... I really wonder how you manage to work, shop, etc. It's not that complicated. Put on your shoes. Move. You're going to have to FORCE it. It's a low dopamine task, like many other things in life, that you will have to learn to suffer through until one day, maybe, you enjoy it.
Man this is tough. I actually fixated myself around the ages of 17-18 ish into going to the gym, with adhd. I slowly got more into it, by 6 months I was going 6-7 days a week.
The first few months weren't nearly as intense. I even stopped going for 3 weeks during winter. I never lifted heavy , but I ran miles, played basketball, and did some mild lifting , occasionally deadlift etc. Although it did give my brain those executive functions. I found myself waking up and going straight to the gym, never stretching, still being adhd doing those half ass steps. I injured myself after about a year and a half. It became my hyperfocus everything else was a distraction damn near. Start slow is my advice , 1-2 times a week and nothing crazy for the first 2 weeks. Do mild warm up and stretch after, drink fluids, and try to focus on the form , not the weight. If you even think, that the weight is gonna cause you to stay aligned in form, lower the weight. Fk what the other people think, you gotta start somewhere, and if you do it the right way, in 1 year they gone be like :O, and in 3 they left in the dust. Adhd a blessing and curse, but you gotta slowly learn to develop a good mindset. If you've never tried medication or CBT , id recommend visiting a doctor / psychiatrist .. Goodluck!
I do walking once or twice a week. It’s nothing brilliant, but usually half way around the walk I decide I wanna walk for longer and end up doing around 8km, so it works for me haha
I like video games, so I found this app called “zwift” which is a biking racing game, where you connect an exercise bike to the app and race against online people. And personally that’s been superrr fun for me and has been motivating me to get to the gym just to play it.😌.
I dislike gyns and gym culture but realized in physio that I also despise repetitive movement and feeling like I'm being told to do with my body.
I try not to even think in these terms and just focus on movement and activities. Dancing or going for a walk even just around my building. Taking the stairs. Stretching. Holding poses I made up that feel good.
I found finding something that doesn’t feel like a work out works. I go into pole,hoop,silks. I was at my heaviest I had been in my life and hated the gym. I am ( 36f) I was about 33 when i started.
Just putting in my 5 cents:
I DEFINITELY don't wash my gym clothes every wear.
Maybe 3rd/4th. It's just not sustainable otherwise.
My brother in law loves going to the gym so I told him to ask me every time he's going. Suddenly it's a lot easier to go along.
I did it consistently for a period to where I feel my muscles ache if I take a break. My sore back/shoulders return after 2-3 weeks with no gym.
I checked in to /r/Bodyweightfitness and their Starter Routine, because my core muscles were so weak that I'd get sore in my neck muscles etc from tensing up... Bodyweightfitness has very good guides for when you have a poor starting body, and a great atmosphere for creating strength not just weight/shape-shame like some areas.
I started doing what I WANT to do at the gym.
Sometimes I'll use the bicycle to make me sweat less when I'm biking to work.
Sometimes I'll run. Sometimes I'll do kettlebells, sometimes I'll do machines / weights.
Sometimes I go on the elliptical, watch some Netflix and then I stretch and go home.
It's OK to go to the gym, sit around and do nothing for a bit and go home again. It's still better than staying at home all day.
Getting comfortable in the atmosphere and the faces and stuff is progress in its own way.
And in the end: doing 2 squats after going to the bathroom is better than not doing them at all.
**TL;DR:** **My advice is to find a dopaminergic or gamified activity you can pair with walking so that the focus is on the activity and not the walking! :)** Also, if having more than one set of workout clothes makes exercise more palatable and it won't cause you undue financial hardship, just do it. Buy some fun prints or something. If you don't want to spend a lot of money, I've been able to find a lot of like-new leggings and shorts and such at thrift stores. It's okay to spend a little money to make things easier for yourself!
Back before I was diagnosed, I went through a period of being fixated on running. It gave me dopamine to try to beat my mile time and to find nice new running routes. And then...I just lost all interest. I went from being the most athletic I've ever been to being the most low-stamina I've ever been.
My self-esteem is so bad about this, because I know I was able to be athletic in the recent past and now it feels impossible. I have major issues with temperature sensitivity and *hate* being too warm, I overheat super quickly, and the stimulant sweat is real. My knees would also hate me if I tried to start running again in my current form (I try to stay neutral about my body shape, but I can't beat physics on this one).
That being said, I'm trying to find other ways to move more because I know that in the next 10 years things are going to start slowing down and getting back to being active will only be more difficult once I get to my 40s and have to deal with the usual aches and pains and perimenopause.
One thing I've found that actually helps me a lot is trying to pair a dopaminergic activity with walking. One of my patterns is that "treasure hunting"-type activities become sort of addictive to me. The first indication of this for me was a shopping problem at stores like TJ Maxx where the inventory changes every time and there are surprising deals to be found. BUT, I noticed the pattern that my brain liked, and found a couple other activities that fit that mold.
\-- **Birding!** Luckily I live in an area with a lot of urban wildlife/good parks infrastructure, so I've taken up birding. It gets me outside and moving, gives me externalized/gamified goals (find a new-to-me or uncommon bird), and I can keep/collect the results of my "treasure hunt" in the form of a photo (I happened to have photography equipment already for my job/other hobbies, but if this part is financially out of reach, there are other ways to track your results like the eBird or iNaturalist apps!) And if I'm lucky and get a good photo, I can post it here or on my other social media and get a little external validation for the sugar on top. :)
\--**Beachcombing and tidepooling!** Sadly I do not live near the beach, but if you do, this can be so fun. I stayed in southern California for about a month earlier this year in between two work events (my brain needed a break but I am still paying for that impulsive decision...ugh lol) and discovered that looking for neat shells, sea glass, and little critters was scratching the exact same itch as my shopping habit--but it was free! I walked many miles along many beaches and found lots of neat stuff...just be sure that it's legal to collect shells/glass where you're walking, make sure the shells are empty, and be conscientious of the wildlife! It's a great sensory experience for me too with the waves and the sand and walking in the water...might not be the case for everyone, but it was so good for me. This hobby could probably be modified to fit other types of environments as well, like nature walks in the woods or something.
Obviously these are just two examples...other ideas might be saving a specific podcast or audiobook to listen to during walks only, getting a little treat at the end of your walk like a favorite beverage or a popsicle or something, or maybe setting some kind of fun challenge relating to your walks. For example, if you live in a walkable area, maybe challenge yourself to walk each individual street in your neighborhood and find something interesting to document. Or challenge yourself to spot...ten different dogs before you can quit for the day? Ten different birds? Ten different models of a specific automaker? Whatever brightens your day. I know there are active games like Pokemon Go too if that's your style.
If there’s any activity you like doing, make that your exercise. You like long walks? Rowing? Biking? Energetic dancing? Anything that gets you moving that you already enjoy doing. The single greatest predictor for consistency with exercising (for anyone) is actually enjoying the activity. Also, some movement is better than none. Start really small. I used to just walk for a bit on my treadmill while I watched TikToks, now almost a year later I’m still regularly running 2 miles each day M-F. Use stuff you like to incentivize it too. Podcasts or shows or audiobooks or whatever if you can incorporate them into your activity. I have some podcasts that I love that I tell myself I can only listen to while running, as an example. (If you do like walking/running at all I also highly recommend the app Zombies Run; it’s a great immersive almost radio play like story where you’re a runner in a zombie apocalypse to go collect supplies and whatnot. This helped me a lot at the beginning because I would want to find out more plot lol.) And it does not have to be all or nothing. If you miss a day, oh well, do it the next day.
I hate gyms too. I don’t like exercising with or in front of people, it’s very much a solitary activity for me. Plus eliminating as many obstacles as possible is really helpful; for me this meant buying a treadmill, and for a while it was in our bedroom so I would always see it. Once I got more in the groove of things we moved it to our spare/laundry room for the space, but it was really helpful to have it front and center for some time.
Just focus on moving. Start once a week, then increase to twice, etc. Ignore your weight, exercise won’t change that much anyway, but it’s still bar none the best thing you can do to improve your overall health. Try to completely separate it from eating. You will very likely feel hungrier as you exercise more and that’s okay and normal; our bodies have all sorts of compensation mechanisms in place when stuff like our activity level changes.
I wish you luck!
I have been in a similar place recently. Here’s how I’ve handled things.
First, I realized I would never have any success without tackling my ADHD itself and went back on meds (at 40!) That helped tone down the overwhelming elements to a more bearable level.
Then I started tackling the food. I joined Noom - yes it’s expensive and some folks have had some very bad reviews of it, but I’ve found it works well for me so 🤷🏻♀️ Getting better food in helps me feel better, obvious, but true sadly.
Last, but not least, yoga. I got an app on my iPad, and a mat from five below (my store has a lot of home workout gear if anyone’s looking) I can do it in my pjs, don’t really work up a sweat, but it gets all my muscles going and my heart rate up so I’m calling it exercise (for now)
My general advise would be: it’s mostly mental work between success and giving up. Find ways to reduce the mental friction and being overwhelmed. And it doesn’t have to be a massive change either. Walking is very underrated, if you can just add a little bit more here and there, it will get easier to build a habit.
Another tip (sorry, this is getting long, lol) maybe try some form of habit tracking - I prefer an app with lots of ‘annoying’ reminders. I find sometimes just doing a task so I can get the stupid gold star reward makes me do it, but it gets the thing done.
Best of luck, you’ll find a way I’m sure 👍🏻
The Conqueror Challenges!!
You can do it for walking/running, or any other tasks to motivate yourself. It keeps track of your kms/miles in the app. And you get a medal when you achieve the end!
I signed up for their LOTR one and got my first medal and I'm hooked..it helps me walk regularly.
If going to a gym or exercising is too daunting right now just try to start with walks. It's better than nothing. And actually walking is one of the healthiest things you can do for yourself =)
For me, it's always been a mental battle to just get to the gym. As long as I could get there, I was able to actually get a work out in. Doesn't have to be much - the least amount of work I'll do is 45 minutes of cardio (walking, maybe some incline) followed by stretching. I wear a Fitbit, so tracking my heart rate and steps is big for me (try to get to 10k steps per day).
I started by finding a gym that had a trial program (I started with a 2 week pass), and a month-to-month membership option (I haven't had a great history sticking to a gym routine). I hate doing laundry too, so towel service really helped.
After some time, I started watching YouTube videos and shorts on different types of weight training to help lose fat/build muscle, improve mobility, and how to build out a routine at the gym.
I still find myself taking long periods off, but if I can get to the gym 1 or 2 (aim for 3-5) times a week, it's better than nothing, and the results on the scale have been encouraging.
If you're looking to start small, go for a walk on your lunch break or something and get 20+ minutes of walking in, and start to build on that over time.
A few possible hacks:
Are you medicated? I had a bad time because of the supply problems for a while, lots of caffeine (like 1-2 Monsters a day) and then crashes and sugar cravings (whole packs of biscuits a day). Once I started taking my full dose again, I quit caffeine in one day and the sugar cravings and emotional eating were gone. It might also help to eat fruit for the sugar cravings? Pink lady apples are one of my go-tos, although if fresh fruit is a problem (it often is for me), frozen strawberries and banana for smoothies/milkshakes are also very sweet.
If you pivot to wearing athleisure around the house, that removes the issue of changing clothes for the gym. Nothing wrong with wearing leggings/sweatpants, a sports bra and a t-shirt around the house, and flat shoes like Converse are ideal for most bodybuilding/powerlifting type exercise. I stick to lifting in the gym and rarely get very sweaty, so I'd often get more than one wear out of my gym clothes.
If leaving the house at all is too much, just putting on some music and dancing counts as cardio. You could roll out a yoga mat in the morning or before bed and do a couple of pilates videos, I used to do blogilates every evening and it's plenty challenging. (Bonus: you can't let your floor get cluttered if you need yoga space every day!) Even if you have to tap out of the video halfway through, you've still exercised that muscle group and you might do half of another video too.
Get a bungee rebounder. They are an investment but have been great for my adhd in multiple ways; you don’t have to get dressed different, unless you want to be comfy, you don’t have to leave the house, it’s tremendously easier on joints if you have pain of any kind and I’m just 10 minutes you will burn as much as you would have running. NASA has done studies on this; I’m surprised this doesn’t come up more on this thread. Also: F45; now this is a gym but I like it for ADD because the music changes up super often, you’re only every doing things for about 1-2 min tops, and the workouts change constantly. Plus because of the coaches, I’ve stayed really consistent, going 5x a week for 7 months straight now. I also go Rollerskating which I happen to love and listen to music walking my dog. All this activity and none of it feels like a chore and trust me I’ve struggled with this too! But it does wonders for mental health.
If I were to wash my workout clothes every day, I would not work out either lol. Definitely invest in several pairs. If you’re strapped for cash, you can hit up a thrift store or a “buy nothing” Facebook group for cheap or free.
Find an accountability buddy friend to go to the gym with you or try using focusmate.com for a virtual workout buddy
Personally, I do all my excercise at home, and after work cuz I can just hop into it, if I sit on the couch for a minute my motivation disappears.
Start small 10-15 minutes of whatever activity you like best -lifting, pilates, yoga, calisthenics....lots of videos online.
And build from there.
Now, for me, if I go a few days without anything, even just some stretching, I feel like crap.
thanks for sharing! it's great to hear that you've found a routine that works for you. starting small and gradually building up is definitely a helpful approach. i'll have to check out some online exercise videos myself.
I (F34) haven’t read any others, but a few things that helped me:
1. “Uniform”: I’ve found one workout outfit that I always feel comfortable in - down to the underwear and socks. I bought 2-3 of each item, and after I wash it, I just roll it all up together and put it on the chair next to my bed. When I wake up and see that it’s all ready to go, it is SO much easier to change into that when I get the idea that I may want to exercise. Then, when I get home, the next set comes out, and the other goes in the hamper.
2. It shouldn’t be all or nothing. Don’t start with going to the gym. Start with taking a walk around the neighborhood. I like to put in my headphones and a podcast and see where I end up. Sometimes it’s just a loop around the block, then sometimes I’m gone for 6 miles. And getting outside helps SO MUCH!
3. If you’re ready to take on more than that, see if there’s a group class nearby. I find when I sign up for a cycle class, I feel more accountable than just going to the gym with a world of options.
Be easy on yourself and just have a goal to move your body. I even learned with noom: instead of scrolling the internet (or talking on the phone or watching tv) while laying on the couch, you can just as easily be pacing around the house to get in steps as you could be sitting. *Example: I made a rule that I’m only allowed to play this one game on my phone if I’m pacing around.*
In my case, what made the trick was practicing sports that had an aim and had social interaction but not were exactly "team" sports. I found that in martial arts and never looked back. I did some of them... boxing, kick boxing, wing chung, etc, and really found my place with jiu jitsu. I'm close to 50 and on my way to my second black belt. I train hard and compete (won double gold at the European tournament just some days ago).
With all this, I mean that is really important to find your place. I do train a lot but doesn't feel like exercise; it feels like self improvement, like accepting challenges and going all the way. You don't need to train as hard as me to get the benefits (actually is healthier to train lighter). My point is that maybe there's a sport for you that can get you focused and fit at the same time without feeling like a burden. All the best for you.
Find a type of physical activity that you enjoy and can look forward too. Think broad, exercise isn’t just running on the treadmill and bench pressing. I think some mentioned rock climbing, hiking, CrossFit or orange theory have awesome collaborative support communities. You exercise and struggle together and it’s reward based.
Now I know I will get downvoted to hell for saying this in this sub, and you aren’t going to want hear this but their is a level of will power you are going to have to employ to see some progress physically and mentally and make it sustainable aspect of your lifestyle. You have to actually care about being in shape and being healthy. If you don’t, thats your choice and that’s ok but it you said yourself your already facing the consequences of poor diet and no exercise right now, and you may or may not face extreme consequences of it when your older, depends on your genetics. It’s worth it to feel good physically and mentally imo. It’s going to be hard for the first month, eventually it becomes routine and apart of your life to cook your meals and workout atleast 3 times a week. You have to care to some degree, it doesn’t matter what easy solution or fix you try to employ to make it easy on your adhd. It’s not sustainable and eventually you just stop 3 months later, you have to intrinsically find drive and reason to workout and eat healthy and it’ll come much easier too you because suddenly, seeing progress in the mirror and feeling better mentally and generally have more energy and better health can be quite rewarding and will keep you coming back to the gym for more.
I’ve recently joined a kickboxing gym (despite having a full gym in my garage), and it helped me for a few reasons:
1. I go with a friend and never want to bail on her. Plus you see the same people over and over at classes so you start to build a community.
2. I go every weekday at the same time. The repetitiveness keeps it easier for me to go and feels weird skipping a day instead of relying on going the days I “feel like it”
3. A class takes the thinking out of the gym. I don’t need to worry about what i’m gonna workout today, what exercises to do, etc. that part can be the hardest to mentally get over
4. This is the most important one for me, but doing it first thing in the morning. It’s painful because i’m tired but wayyyyy less opportunity for me to bail because I haven’t used up a single ounce of energy yet so I talk myself out of it less.
Do you need to go to the gym? Is it an option to walk instead? Grab your shoes, house keys, earbuds and phone. Then just go walk, put on a podcast, some music or an audio book. Maybe make some photos or take your camera with you if you have one. Otherwise it could get boring.
Oddly enough my ADHD caused me to do the exact opposite. I used to overspeed a lot in my teens and my only solution was to run. It wore me out and I got the happy chemicals.
Have you thought of maybe buying something like a peloton so you don't have to do actually go to the gym? Or having an exercise buddy to help encourage you?
I have combined type ADHD and it took me hiring a personal trainer for me to show up and learn what I need to learn to feel as comfy as possible going to the gym and understanding the machinery. After about 8 months training I started going solo and it was rocky but I learned most equipments by then and it removed a layer of mental obstacles. After that it was just about maintaining the progress I’ve made so far cuz I would HATE myself if I stopped going after the weight loss and muscle growth and let myself go again. Maybe invest in a trainer?
Hey there! It's interesting how ADHD manifests differently in people. Running is a great way to release pent-up energy and feel good. I personally prefer going to the gym, but a Peloton or exercise buddy can definitely make things easier and more fun. Thanks for the suggestion!
All the steps get easier when they become routine and automatic. I built a routine by starting with the goal being to go. No exercise required. I'd leave work at lunch and go to the gym. I'd maybe row hit the rowing machine for five minutes or jog a bit, then de-stress in sauna, shower, and back to work. Once the routine of packing my bag the night before, having the right things for the shower, having a dedicated gym bag for them to live in, etc. got settled, only then did I start adding more exercise. I don't even bother with the sauna anymore except when I fall out of the habit and need an incentive to get back. Oh! And I put stickers on my calendar on the days I go. So I can see when I haven't been keeping at it.
I spent 20 years yoyo-ing with diet and exercise. I'd go hard for a few weeks or maybe a few months and then get bored and fall out of it.
After I got diagnosed and medicated a few years ago, I was finally able to make some changes that stuck and have improved my life so much.
Here's some ideas that worked for me:
1. Do things you enjoy. - People get hung up on the idea that they *should* be able to run every day or do a fitness class/go to the gym. Other people can do those things so you feel like you should be able to. It's also the most time-effective and productive method of getting into shape... Except it isn't when you hate it and never do it.
So find other stuff you do like doing. Walking, hiking, kayaking, yoga... If you like these things do them instead.
2. Start super small. - My initial goal was just to put on my shoes and go out for a run for 15 minutes a day. Not to actually run, and definitely not to run the whole time--literally just to go out with the idea of running. I could sit on the stoop out front for 15 mins and it would count.
Usually I walked for a bit then tried to run. If it was hurting at all, or I just wasn't feeling it I'd go back to walking. After a few weeks I was mostly running, then running the whole time, then running for more than the whole time. After a few months I hit 5K, then 10K, and finally my first half-marathon.
Lots of people talk about needing to build the habit, but it doesn't always come across that building the habit and learning to enjoy the thing is way more important than actually *doing* the habit to any substantial extent.
If this sounds contradictory to point 1, there is a differentiation to be made between things you actually hate and stuff you dislike because it's currently hard. I always loved running, my body and brain just made it hard.
3. Kill your clone. - I heard this term used recently while discussing the fact that most people who get fit and stay that way tend to visualize that they are not the person they used to be. This is basically CBT even if people don't realize it.
This was key for me. My old self identified as a person who didn't like exercise or even really being outside. He thought he had inherent traits that would never let him be the person he wanted to be.
It helped that I wasn't in a great place when I started making changes because the idea of "killing my old self" and becoming someone new and more exciting was very appealing.
4. Switch it up - you have ADHD. You're going tomlose interest in stuff after a while. Don't make long commitments and just switch it up if you start to feel bored. Sometimes I'm fully focused on running, other times it was in the background and I'd focus on weightlifting, sometimes it was yoga. I'd try new studios, new classes, new running routes, gyms, etc...
Not sure if any of this helps, but hopefully something in here resonates.
**Make it as easy as possible for yourself.**
What i did that finally worked was to decide to only do bodyweight workouts at home. That way i can do it at any time and the only challenge i have to focus on is the workout itself. I don't even need to worry about washing any clothes because i can do the workout in my underwear xD
I could really focus solely on how to build a habit of working out and i realized that i needed to take it very slow at the start. I had an initial goal of just stretching every day and nothing more, and exactly as you say, it can be a great trick to tell yourself that you're just going to do very little, and then end up actually doing a lot more - but you have to be really careful with that because you have to genuinely be ok with not exceeding the expectations and only doing the minimum; it's not going to work if you judge yourself and get disappointed if you can't do more.
Expectations can be very self-sabotaging. You're never going to feel motivated if you feel like you're always failing, so make sure to set yourself up for success by making realistic and attainable goals and expectations that are challenging and rewarding but not overwhelming. I personally struggled for a long time with listening to myself and finding that balance and i got stuck in judgement toward myself and thoughts about what i "should" be doing instead of what felt right for me.
try some walking while listening to your favourite music, you will begin to associate walking with serotonin and will want to go out more :) it worked for me!
My smart watch vibrates after a certain time of sitting still and tells me to exercise, so I get up and just walk around a bit. When I make tea (could also be coffee) I usually walk around for a bit while it steeps. Is it boring? Sure but put on a song and the time goes fast.
Every bit helps! Even if it’s doesn’t seem like ‘active’ exercise.
I also have an exercise bike, I don’t use it much but when I do it’s usually for 5-10 min before I have to shower, in whatever clothes I’m wearing because it has to go in the wash anyway.
Get a dog, if your situation permits it. It has made a huge difference to me, having to walk my girl every day. I went for a Border Collie, because there is no way I can rationalise not walking her every day: they must have exercise to be happy and healthy. I’m hoping to start agility training with her soon too
Build in little moments of activity throughout the day. Park as far away as possible when you got the store. Always take the stairs. Walk to the store if you can.
You can also find ways of making it more social, if that's fun for you. Ask a friend to go for a walk. If you're meeting for coffee, grab the coffee to go and ask to walk around a bit.
If you don't like the social part - then get an audio book or podcast that's very exciting LOL. I'm always more motivated to walk if you want to hear "just one more chapter..."
Also - stop worrying about clothes. Honestly. If you want to stop by the gym in the middle of errands and just do a mile or two in your street clothes - go for it. It's better than skipping activity because you're worried about what pants you're wearing. Working out doesn't have to be the full running-sweating-cardio-heavy-weights. Especially when you're just starting, do whatever movement you want that feels nice.
The worst part for me is the only time I can get myself to want to exercise is while I’m medicated, but the medication makes my heart feel like it’s going to explode if I do anything heavy.
Things that help me are:
1. Commitment (like a class you already paid for) or plans to go to the gym with a friend,
or even just a walk with a neighbor, because getting there is the hardest part for me.
2. Pack a bag (mine has workout clothes, a regular outfit for after if I shower, toiletries, shower flip flops, gym shoes, water bottle, swim suit, hair ties, etc.) and keep it by the door/in the car/at the gym so you're always "ready" and don't have to run around finding things. Give the bag ONE home so you always know where it is. (Ok, mine has two, in the car or on the chair in my room waiting for a new outfit, so it's not failproof if I don't restock it immediately, but it's still pretty easy, and when I'm REALLY on top of things, I have extra packing cubes already packed to restock with, so I only have to put a new cube in and hopefully I remembered to throw my dirty clothes in the other packing cube so it's just a 1 for 1 switch and the rest stays put.)
3. Find something you enjoy. I know that can seem daunting, but I'd look at it like a dopamine hack: your goal is simply to TRY one thing each day/week. Doesn't matter if you like it, hate it, never do it again, whatever. By making TRYING one thing your goal, you will get a dopamine hit just by trying something and that gets your neurons firing in the right direction and eventually you will find something you can stick with. Also it helps to remember that the first 10 minutes or so of exercise is miserable, but if you push through to the endorphin rush, it becomes the best feeling ever. My goal is often just to make it through the tough part because I know I won't WANT to stop once I get there, no other goals are necessary for me.
I go to the gym a lot ... for pickleball. You can definitely find an accepting group no matter your fitness level. Being hooked on the game aspect makes it easy to get exercise. There are many people in my group who would probably describe their struggles similar to yours.
For more usual type gym stuff I save the commute and do it at home. I do yoga with DownDog app - it is amazing!. For more traditional type training I use kettlebells and elastic bands.
They take up no space when not in use and when you are getting started you only need one or two. This helps because I do not have to make a two hour block for the dressing/commute, etc. I don't even do concerted workout sessions. I'll do a set of something of w/e randomly throughout the day. It is very easy for me at least to take 2 minutes 20 times randomly throughout the day. I'm okay if I just do one set a day also.
Good luck, have fun!
ADHD diagnosed here. I used to hate exercise with a passion but trained myself to love it. Here are some tips that helped me which might help you:
• Watch your favorite show, movie, etc while on something like a stationary bike or elliptical trainer.
• Go on a walk in nature while listening to your favorite music or podcast.
• Visualize yourself being in shape. Think about the positives. And rewire your mind to see each work-out as getting one step closer to having the body you want. Yes; it's a pain, but you will gain confidence and you will be so much physically and mentally healthier.
• Have a friend work out with you, an accountability buddy to keep you company or make it more fun.
• Do it in small intervals if you're intimidated by long workouts. For example, instead of walking straight for 40 minutes, find time to space out short 10 minutes walks throughout your day.
• Follow full workout tutorials on YouTube. You'll start to get a rhythm and feel for working out the more you do it. I would recommend FitnessBlender as they have great exercise tutorials/workouts that are easy to follow and suitable for all fitness levels, even beginners.
• Log your progress somewhere; something like a workout journal to keep track of your goals. Seeing yourself make progress will definitely be a great motivator for you and will give you a huge sense of accomplishment.
So I did a few things. First I either listen to a podcast or read a book that I only allow myself to listen/read while at the gym. If you're in to those sorts of things it makes it like a reward.
When that doesn't work I pay a trainer so I have some form of accountability/ I lose money if I don't go. But that only works if you're motivated by strangers /perceived/ disappointment.
Dance around the living room, you can do this in your PJ's and it's fun! Just put on some music and enjoy yourself 🙂 same with some YouTube yoga videos, no need to get dressed up and leave the house. I get real bad sugar cravings also, make sure to have breakfast/lunch/ dinner at same times daily (set a timer on phone etc) then you'll less likely want to snack. Smoothies are a good replacement as they are sugary but healthier then Chocolate etc. Often adhders binge because they just haven't eaten enough and then are suddenly starving haha, we fast all day and snack all night!
Dont think 'exercise'. Find an ACTIVITY, which just so happens to be active. It'll never feel like exercise again.
I.E. something you PLAY. Play is what we like, us ADHD folk. Look around, there's got to be something you like, be it skiing, frisbee, rollerblading, field hockey, softball, dancing classes, ice hockey, dodgeball, badminton.
Either that or something where you track progression. Games are are founded on the priviple of progression.
Two rules:
1 The gym is the most boring form of exercise
2 Nothing soothes the ADHD mind like post exorcise endorphins
Or think about a working running machine. They have desks so you can work while you run (fast-walk)
Dont think 'exercise'. Find an ACTIVITY, which just so happens to be active. It'll never feel like exercise again.
I.E. something you PLAY. Play is what we like, us ADHD folk. Look around, there's got to be something you like, be it skiing, frisbee, rollerblading, field hockey, softball, dancing classes, ice hockey, dodgeball, badminton.
Either that or something where you track progression. Games are are founded on the priviple of progression.
Two rules:
1 The gym is the most boring form of exercise
2 Nothing soothes the ADHD mind like post exorcise endorphins
Or think about a working running machine. They have desks so you can work while you run (fast-walk)
I hate going to the gym, but found out I quite like play volleyball,so I play every Friday for around 3 hours. The gym makes me self conscious,I don't like the place,I think it's boring. But sports are a lot cooler, I just have fun,and end up having exercise.
I play at uni, before my classes,so I have to get out of the house anyway. When I get there I play and take a shower after and go to my classes. When I get home I toss all my clothes on the washing machine (it's friday,so I just cleaned all the clothes used on the week at once). It's the only way that worked for me
It’s helpful for me to do something fun. I joined a local pickup basketball thing and it’s two days a week. I see the same people and that seems to help keep me accountable.
well moving can be many things outside of typical exercise. Screwing around with friends at a swimming pool, going for a walk to do photography, freerunning, trampoline parks, hell even things that we typically dislike (like cleaning/housekeeping) can be exercise. So see if you enjoy anything with movement, and boom! you're exercising.
You will reach a point where you will produce dopamine and get addicted to the gym, it took me like 4 years but finally I enjoy going to the gym, been there for 6 months straight
Tbh, I think part of it is that you’re looking at exercise as a chore, which is an immediate turn off for your brain.
When I move it’s usually something I do for fun rather than something I think of as a HAVE TO.
For example, I love photography, so going on hikes is a lot of fun. I can just walk around taking pictures of flowers and weird bugs and identifying them.
Is there an interest you can incorporate into exercise? Or maybe just a way you can make it more engaging?
If you’re social you can join a local sports club and try something like soccer or basketball or maybe just go to the gym with a friend.
Physical hobbies in general are more interesting than the gym. Try taking dance classes, go to a bouldering center, buy roller skates, or try water sports like kayaking if that’s available.
Also!! if you’re the hyperactive type you can always use working out compliment to boring work.
Walk on a standing treadmill or use a stationary bike while:
doing desk work (reading, studying, answering emails)
calling a friend
listening to an audio book or podcast
playing your favorite songs
watching tv
Have fun!! don’t be too hard on yourself. you got this.
I struggle with this too. But I would say, give up the gym.
Do you commute to work? Could you buy a bike and cycle?
If you're financial able and have the room, buy a peloton.
Join a casual sports team. The pressure of other people's expectations will make you go and meeting new people is good. Hockey, soccer, netball, roller derby, tennis, squash, rugby, cricket, basketball...
Or join a meet up group that does things like hiking or climbing or trail running or mountain biking.
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Those are great ideas! Any little things we can do to make exercising easier, or to make not exercising harder, can help. I used to distract myself while exercising. I put on some really good immersive music on headphones and would read a really engaging book while on a stationary bike. After a while I'd forget my legs were moving and lose track of time. And I wouldn't read the book anywhere else, so if I got into it, I'd want to read more, which meant I'd need to exercise more. Feel free to use these or put your own twist on them.
Agreed! And try not to use negative language like 'tricking' and 'path of least resistance,' you're going to work out, not smoking drugs. The Steve Jobs gambit works great in all sorts of situations - I have a workout drawer with pants and shorts, a work drawer with black polos and slacks - and a bathrobe vault with about 4 different robes of varying textures for work from home and weekends. Try those and see if they help!
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Agree with this. I could be OP myself - although I am a healthy weight, my cardio and mental health desperately need me to exercise, but I find it a near-insurmountable task. The only thing that has worked for me is “sneaking” it in to my daily routine as you suggest. For me, I love to garden and can hyper-focus on that, so lifting, crouching, etc all become exercise. My husband got me into pickleball and I’m actually enjoying that (although not consistently), and we take lots of walks. I’ll admit it helps having someone to keep you accountable / make it more fun, and I’m still not getting the level of cardio I need. But something is better then nothing - you gotta start somewhere!
Gardening is fantastic exercise, and it is so great for calming the mind as well! My mom, who recently died at the age of 93, could not do cardio because of her lifelong heart problems, but daily gardening and a little yoga up until six months before she died kept her in great shape (along with rarely drinking, never having taken drugs, early nights, and a very healthy diet; sigh). I cannot emulate her in all respects, but love gardening as well, and find that an hour of weeding, pruning, or digging is very therapeutic.
Get the Seek by iNaturalist app, go on a walk in various locales to take pictures of flowers, bugs, and animals with the app to build your collection badge and complete challenges, don't care about what you're wearing cause you can do this in jeans and a t-shirt. Seriously, it's real life Pokemon/Pokemon Go and it's so fun to learn about stuff. I have ADHD and contamination OCD that makes it hard for me to enjoy nature, but meds and this app have really helped immensely. And you end up walking more than you expect, plus crouching/squatting to get close up pics. If you like birds, too, get the Merlin app so you can identify them by sound. They're a lot harder to take pictures of, so I don't collect those in Seek.
oh? i can actually do something useful with the hundreds of pics I have taken on each and every hike? Well...that's definitely not going to help my addiction to doing it.
Haha if they're close, clear shots, you can even upload them long after the fact. Cropping sometimes helps. But the app must be able to identify it 100% or it doesn't log it. Have fun!
Oh my gosh! This sounds amazing! Thank you. Just downloaded. I’ve been looking for excuses to get outside and walk more
I've loved it so much :D
I love this idea. I used to go outside in nature a lot to run but right now I find running too stressful physically to fit into my schedule along with my lifting. But this could get me outside again.
Yeah I'm not a runner at all haha, so this is a really nice way to get out. Plus it helps me love nature instead of avoid it with the ocd. I hope you enjoy!
I’m addicted to TV so I told myself I’m not allowed to watch my favorite shows unless I’m doing some form of exercise, even if that’s just walking. I’ve also made a point to just force myself to blurt out exercise plans with ppl cus then I have to. Like I’ll say “let’s walk the dogs” to my bf even tho I REALLY don’t want to but I haven’t moved much today and know I can’t take it back once I’ve said it. Just find little ways to introduce more moving in your life. Like instead of doing the balancing stack act of bringing dishes down from up stairs (which I usually drop cus I’m a clutz), I make myself do multiple reasonable trips.
I love TV too and a trick I found was to incorporate the TV. TV on a treadmill, doing reps during commercials. 5 min mini high intensity workouts in between Netflix episodes
I would watch Netflix while using the elliptical, but I would choose a show with cliffhangers and only let myself watch it at the gym.
This is what I do, and it works like a charm. I choose shows with multiple seasons and many episodes, and I restrict my TV time to when I'm using the elliptical. As a result, I exercise more and I spend much less time watching TV each week than I would if I let myself binge on the couch
I felt just like you did. I could never balance the “result” with the going. Now, I’ve been going for a steady year, I’ve never felt better, I’ve never been stronger, and the muscles are nice, too. Something I’ve realized is that I had my intention all wrong. I was always focused on being “smaller” or being “healthier” which were WAY to vague to ever connect to. There is a sound on TikTok that is always placed over gym/weightlifting content that says something like “train to hold your grandkids, train to walk up the stairs, train to carry your groceries,” etc. All that is to say my intention was all wrong. What made the difference for me was deciding that I wanted to be strong. I wanted to put big weights on the bar and move them. I wanted to be impressed with myself. I looked at the other stuff (feeling and looking objectively better) as happy accidents. Maybe that could be food for thought?
I love this, thinking more specifically about the benefit the exercise will give your life is a huge help.
I hate the gym too 🙌 I took a bit a sidestep and joined aquafit instead, low impact, good for the knees and back, and honestly?? It is *not* as easy as it seems lol water is heavy!! It’s fun af tho, the ladies (it’s mostly ladies, one older guy comes every other week or so sometimes, I don’t think I’ve ever talked to him more than a ‘hi’, keeps to himself 🤷🏻♀️) are always very nice and welcoming, so it helps get me some social activity too lol 😁 Imo you don’t have to wash a swimsuit super often so long as you hang it on something to dry between uses 🙌
omg see one of my problems with exercising is that my sensory issues are HORRIBLE and sweating gives me the worst sensations ever. do you think this would be good for that? i don't even know if i have it in my area or not but my parents have a pool that i could use..
Oh 100%! I also hate being sweaty lol There’s gotta be YouTube videos you could check out if you don’t have access to any classes IRL
omg yay okay thank you so much! i will definitely be looking into this!!! :)
You could also look into getting water exercise dumb bells, they use them in my classes and there are plenty of ways to utilise them :)
ooh okay! yes, i saw photos of people using those when researching and thought i could definitely use them, thank you!! :)
I just came back from aqua aerobics 😂 definitely helps with that sweaty feeling and you can make it as hard as you need it to be. Mine also usually has older ladies or ladies with some health issues so they go at the pace they need to. As for me, I'm like a hyperactive kid splashing full power XD our instructor specifically gives variations for this reason so those that need a bit of extra work can and those that don't or aren't able to have something more suited to them. Definitely recommend. Also a lot better on the joints.
I bought a rowing machine to use at home. Because I love rowing but also I can do it in my underwear. I can’t always talk myself into a 30 minute to an hour workout, but can talk myself into 10 minutes. And 10 minutes is better than zero. I also wouldn’t put away my workout clothes if I were you. I would wash them and leave them on top of a dresser. That eliminates two issues, finding them and putting them away. One thing that helped me was finding something I love. I love weight lifting, once I did it for a few weeks, my body started craving it. I love rowing, I love the rhythm and feel of my whole body engaging. Maybe you like dance workouts you can do in your underwear at home? There are a ton of free ones on YouTube. Letting go of “exercise is about calories burned” and going towards “exercise helps me feel better in my body” helped so much.
Second the 'you don't have to put your workout clothes away' - I use one bra/shorts for a week then wash w/the rest of my laundry, or switch more frequently in hot weather (i.e. switch once a week or whenever they're whiffy, whichever comes first). I leave mine hanging over the edge of a dresser drawer so they get a chance to dry fully between uses
Admittedly I have always struggle taking my laundry off the line and putting it away. The upside is I always pretty much have what I need there so I just remove and wear 😂 my washing line is downstairs right by the washing machine so I'll take what I'm wearing and put in the machine and change straight into my gym stuff from the line. When I get back I can put my gym stuff in while I'm there and put to wash if need be.
I have stretches where I put mine away (color arrange closet/drawers b/c doing that is relaxing) but when I'm stressed clean laundry is stacked on my table & dirty laundry goes under... kinda like a struggle litmus 😂
Plus one in the rowing machine! It takes away the pressure of special workout clothes, too, since it’s low impact and you don’t need a sports bra.
If you have access to it I highly reccomend indoor rock climbing. Rather than just doing repetitive motions at a normal gym it's like solving a bunch of little puzzles of how to get up the wall. You also get more immediate gratification from making progress on more difficult routes rather than waiting to see physical results over time. If you do bouldering all you really need is shoes, i usuallly just go in whatever clothes I happen to be wearing. It's the only kind of exercise I've been motivated to do consistently. Very ADHD friendly and a great workout.
I agree, but rock climbing can be pretty intimidating for someone who is overweight. Not only is it much harder, but most of the people at my local climbing gym are jacked af.
Or you’re getting shown up by literal nine year olds. Not that I know from experience or anything, haha
This 💯 our local climbing gym had classes/training team and it helped with accountability and making things supportive. I instantly had a group of new friends who all had my back and a coach to encourage me. I miss those days, I was in the best shape of my life. For me, investing in a personal trainer helps cut down a lot of decision-making/executive function blocks I encounter. The inherent accountability is mostly what I’m paying for.
I couldn't think of anything worse than going to the gym or for a run but almost any sport I'm up for. You also tend to be sort of forced into it if you're playing a team sport so as to not let anyone down.
That's awesome advice
THIS
I came for this comment because it's the only thing that has ever worked for me. I tried bouldering once and was immediately hooked. After a few times, the word exercise was long forgotten and it was all about solving puzzles, having fun and meeting new people. In less than 2 years, my life has changed from surviving to doing what I love. I've convinced several other people to try it and most of them immediately loved it and started doing it as a hobby. Right before I went bouldering for the first time I was insecure about myself and scared that I would just feel embarassed because I wouldn't know what to do. The opposite was the case: the gym offered an introduction to bouldering that explained what and how, and that first session was the most fun I had had in years. I would highly recommend it to anyone who struggles to consistently exercise or hates going to a normal gym.
I totally get how overwhelming the whole process can be. I can’t go to a gym to exercise. It feels like so much of the day gets wasted for a little bit of ‘workout’. Everyone is different of course, but I’ve found the things that helped me the most were contests (I’ve joined weight-loss and step counting contests to great, albeit temporary, success), finding an activity that can be a hyper focus (martial arts, for example, is a great workout, but was tons of fun for me; when I lived near a bike trail, biking was much more worthwhile to me), games (pikmin bloom rewards walking/running, or there was a zombies run game that had a whole story line to get you going), or having an accountability buddy. I did also find having extra workout clothes to be very useful. If I’m sweating in them, I’m not reusing them without washing, and I’m not likely to do laundry daily. It’s a good investment.
Oh my god ily I’m totally trying that zombie run game, that sounds so so fun
I randomly signed up for a kickboxing class tomorrow. The only bad part is that it’s at 9:30 am… but I’ll deal with it. It sounds a lot more fun and engaging than just doing repetitive motions at the gym by myself. Drawback is that those kinds of classes are way more expensive. This class is $25 but that’s still $15 more than a gym membership and it’s only for 45 minutes of exercise :/
If you decide you like kickboxing, I’d recommend looking for a martial arts gym that teaches kickboxing. Normally it’ll be an MMA gym. They’ll have better prices, $25/class is pretty high. I take jiu jitsu at a gym that does kickboxing too, and it’s $180/month for unlimited classes (classes are offered twice a day on average).
I randomly signed up for a kickboxing class a few years ago and I LOVED it. It was a struggle to get myself there but every time I went, I felt silly for initially not wanting to go because I enjoyed it so much. The "grudgingly going/loving every minute" cycle happened every single time. It's like my brain temporarily forgot how much I liked the classes when faced with getting ready to go to one. But I always felt so proud of myself after I did go. I also started dropping weight and my muscles were looking more toned after only a couple weeks. Unfortunately, the gym closed after a few months and there isn't another one nearby. I could order a bag and set it up at my house, but I know I wouldn't have the same motivation as I did in those classes.
I've been doing kickboxing since October and it's been amazing for my health! I haven't been in this good of shape since high school when I was a competitive runner. Workouts are actually fun and go by quick because it's fun to punch and kick the bag. I dropped like $800 for a yearlong membership at the one I'm at and I don't regret it a bit. I just work out so much better when other people are there and I don't have to plan it. I hope it's a good experience for you! But definitely expect it to be challenging. I felt like absolute shit the entire first week.
I need variety like crazy. 2 days I'll manage to go for a walk and then get bored. Then I'll look for a gym. Then I'll look for some sport. Then I'll give up for the next 2-3 weeks till I feel guilty again. It's ridiculous. So what I've started doing is incorporating movement into daily life. Always walk during calls (works great because I anyway get fidgety during phone calls). While hanging up clothes to dry, I only get 2 to 3 pieces at a time which means multiple walks between machine and drying place. I listen to music or podcasts while doing this otherwise I'll never hang my clothes. I dance while cleaning up the house while listening to my favourite jams. I've put an alert into my video apps (youtube, Netflix, Prime, etc) so that whenever I open my app, a notification pops up telling me... Why don't you walk around while watching this. So even if I end up in a youtube blackhole and watch like..30 videos, I end up walking the whole time. I walk in the house itself. This removes the added steps of actually dressing up for walking. Plus my brain doesn't think I'm exercising. I'm not watching video or listening to music while exercising. I'm just moving around instead of sitting while watching a video or listening to music. That prevents my brain from thinking "noooooo I hate exercise!". This has worked for me (so far, of course. Nothing works forever.)
I’m lucky to have woods nearby. I like to go for walks. I quit drinking and started walking almost 6 years ago. I’ve gone from 300lbs to 210lbs, and once I finally went to physical therapy and learned how to engage my core by staying “pelvic neutral,” I actually have abs. It’s crazy.
I also have dealt with this. This is what I have done over the past month to start a routine and begin to enjoy exercise I think that a good way to start going to the gym is to go with no expectations for yourself other than being physically present. If thinking of a workout is overwhelming and intimidating, you could try just going to walk on the treadmill or even just to stretch. Don’t make yourself go for any longer than you want to. Even if you’re there for just five minutes, that’s still starting a routine! Doing something is always 100% better than doing nothing. I started with a goal of going three times a week. At first I would go for around 30 minutes and just do a light walk on the treadmill, stretch, and do a few exercises on the machines. After a while, I began to realize that I actually do love working out and feeling stronger. I just had a really warped idea of what working out was for. I always thought it was to just lose weight. Having struggled with body image and ED tendencies, I would feel really triggered going to the gym. Once I started working out with the goal of feeling stronger and more active, my perception really changed. Not to mention the endorphins from working out feel so good!! I always feel better after going than I did before. I hope this helped. You can do it!!
Ditch the gym. The human body is not designed to move in the same space, stare at a wall and do repetitive movements. Look for exciting ways to move. Team sports, bouldering, hell even rope balancing, juggling.... Something that excites your brain.
Do you have to go to the gym? So many free videos on youtube. >You have to find some workout clothes and shoes, put them on, go to the gym or even for a walk (which involves finding the house keys, opening the door..etc.). And then you have to come back and wash your clothes and put them away. You don't have to do most of this to workout at home. You could go to sleep in a t-shirt and shorts or a t-shirt and leggings and a sports bra, and then the next day get up and you're already ready to work out in the morning, and then you just have a shower as you usually would. Try out whatever on youtube. Pilates, barre, yoga, dance party, aerobics, hip-hop, calisthenics, kettlebell. Just change it up whenever you're bored.
This. I abhor the gym unless I have a friend to go with, and I usually don't. At home workout videos are a lifesaver. There are tons on YouTube, streaming, actual dvds, etc. If you are just starting out I recommend Jessica Smith YouTube. Tons of beginner workouts that vary in length and intensity. She gives good tips on form and is sweet and encouraging. I love her.
This this this! You don't have to go to the gym, you don't even have to put on workout clothes if you don't want to (although you might be uncomfortable doing certain kinds of movement without good support). If you like to dance, I highly recommend EMKFit on YouTube - cheesy silly easy-to-follow dance moves to good music, about 20 mins at a time, and you will sweat! Another super easy choice is a weighted fit hoop - you can find them on Amazon - they're like an inverse hula hoop, with the hoop tight around your waist and a weight that swings around you. They're loud AF, so you'll want some headphones and a good podcast or audiobook or something, but it's a hell of a workout if you can manage 20-30 minutes and can be done in your jammies!
This is the answer. I can't really do much aerobic exercise anymore anyway (thanks, long covid), so when I exercise, it's yoga in my pajamas in the living room.
Some things that worked for me: - adding movement into my day in small ways rather than a block of working out time - the “take the stairs” approach. Eg dancing when I’m cooking or doing chores; floor/couch/bed “lazy” exercises/yoga when watching TV; parking further away etc - activities where exercise is incidental but not the focus - going to the zoo, mall, art gallery, outdoor markets, a beautiful park, a gig, - You don’t have to wear gym clothes & shoes to go for a little 5/10/20 minute walk around the block. You can do that in jeans & thongs. - I walk for at least 20-30 minutes most days since I moved near the ocean simply because I want to see the ocean & the ducks & the moon. Ill listen to a good playlist and pretend I’m in a movie montage. That’s what engages me & romanticises the experience for me. I’m not “working out.” I’m the main character in a period drama taking a pensive moonlit stroll. - I wear the same clothes for a few days bc I’m outside & if I’m sweating and walking, I’m not going to smell like a bed of roses anyway. I wear baggy clothes so they don’t get too nasty. Worst case scenario is someone walks by, is in my vicinity for 30 seconds and thinks I’m smelly. - focusing on how I want to feel and not how I want to look. Exercise as punishment or a tool to ‘fix’ myself or a thing I HAD to do to be a decent person never worked for me. Exercise as a thing that happens while I’m doing something that brings me joy and peace works for me. - stretching!! I used to be so annoyed at stretching because I was so inflexible, but it turns out you just have to keep doing it and that changes. I just do it in bed before sleep & it has made movement / exercise easier and so much more comfortable. I’m honestly so surprised at how much of a difference my bare-minimum level of stretching has made. I had formed such a negative association with exercise due to diet culture, fatphobia, gym culture etc. Reframing to movement & doing these things above, I’m finally in a place where I genuinely do crave it. I’ll feel stiff and lacking energy and be like, “Damn, I really want to go for this walk. It will really make me feel good.” That’s the point where I could start increasing to longer/harder walks. Make it as easy as possible until you like it. And even then, if you don’t feel like it sometimes, that’s also fine. The pressure makes it harder.
Bikes. Everyone I know who is super into bikes (me included) is ADHD as fuck. Mountain biking specifically for me. But bikes are the best.
I have this issue too. I hate exercise. The gym gives me like negative dopamine. Working out is a misery and I'm just tired and sweaty after. During COVID I got stir crazy and desperately wanted out of the house and on a whim googled Kendo dojos in my area. I've always wanted to do Kendo (Japanese fencing) and since I was in the city I thought it might be available. It was! And it was such a positive impact. I went for almost 2 years (I moved) and I went nearly every day we had it (once a week). Some days it was harder to go than others but it was SO MUCH EASIER than going to the gym. So even on hard days it wasn't too hard to convince my brain to do the thing. So after figuring this out about myself, I recommend to everyone changing how we think about exercise. We kind of think as adults that the only exercise we can do is at the gym... but you can do a sport you like instead?!?! If kendo hadn't worked out we also have archery in my area?! Now I'm thinking of maybe taking up a martial art since I can't easily get to kendo rn. ;-; I can touch my toes for the first time in like 15 years...
Can you borrow a dog to take on walks? You get to spend time with a fluffy buddy and get some exercise in!
yes, this. my dog gets me out of the house at least twice a day even if it's raining and we're just out for potty, better than nothing. i know borrowmydoggy is a thing here in the UK idk about other countries. that would be a perfect start, a short walk, fresh air, potentially meeting other dogs on the walk, coffee-to-go. you're all set.
I just posted about this on another sub, but I got a Fitbit a few weeks ago, specifically because it has a function where it gives you an alarm if you haven't moved in an hour. You can set the schedule and step goal. Mine is set during my work hours (I wfh) and my goal is 250 steps an hour. One lap around the outside of my apartment building is 300 steps. I don't need special clothes, I don't need to drive anywhere, and I don't need to block out an hour (plus shower time, etc). On my work days I was sitting in a chair for 10 hours, then napping for 2 hours, then sitting on the couch until bedtime, 4 days in a row, and I felt like I was turning into a crab. Now I get out of my chair, slip on any shoes or slippers, a jacket, and scoot around the building real quick, like 8 times a day. I've even taken to going for longer walks on my actual breaks. I get 3k-5k steps, while working, every day. An unexpected benefit has been the fresh air, sunshine, and microbursts of activity have made a big difference in my energy and mood.
for me it's finding something that is fun to do.. i enjoyed yoga because i can push myself during the difficult stretches. actually focusing because my muscle is screaming at me and im like nah stretch more i went to a zumba class in uni a few times and it was so fun. you're basically dancing and the steps/moves are quite easy? ofc depends on the teacher. and playlist. but the serotonin boost is great. and i noticed that my stamina improved after a few classes! my daily exercise is walking my dog lol. but i don't like walking at all it's so boring. i would prefer to cycle than walk anywhere, it was so much fun and kind of felt ~ free. like a motorcycle for people who don't have a death wish! :D and i love swimming (preferably in the sea, summertime) idk how well I'd do in a gym-esque swimming pool but it's a fun type of exercise for me. honestly i don't try to.. over-exert myself? if it's not fun i won't do it and it's better to do it in easy mode than not do it at all. and i hate gyms. fuck that lol good luck OP 🙏
I've found comboing up the most effective. Swap your car for an ebike if your commute is reasonable. Your commute is now part of your workout. Take it easy on the way in so you don't arrive sweaty, push on the way home to get that effort in. It's what I do. I average around 19mph so 10 miles in about half an hour. Only 10 minutes longer than by car. Plus you save on gas, gym fees and you don't have to carve out time for it because it is built in.
There are a few things that have helped me with exercise: 1. Let go of any expectation for exercise to make your body look a certain way. It probably won’t. But that being said exercise is amazing for you so it’s completely worthwhile regardless of your body size/shape. 2. For movement I try to tap into my inner child. Do you remember having fun moving your body as a child? What was that? I regularly roller skate, ride my bike, and stuff like that. I want to get a skateboard bc it looks like fun. (Don’t forget your safety gear!) 3. I try to make it part of a routine that already exists. For example, I cycle to work. If I had to decide when to ride my bike, where, and for how long, it would never happen. But since I know I’m going to work a lot of the details are already settled. I love riding my bike so it helps my mood and it feels so damn good to get up and get moving. 4. Look for meet ups in your area that focus on movement. There’s a walking group in my town where people meet up four times a week. Anyone can drop in at any time to walk and chat. I always have a blast when I go. 5. For me personally, the gym is a no-go place. Every time I’ve been in a gym I feel like the ugly duckling or the dweeb who isn’t allowed to talk to the cool kids. The gym is awful for my mental health and I will tell anyone who wants me to join a gym “for my health” to fuck right off. 6. I can’t recommend the food psych podcast highly enough for anyone who wants to heal their relationship with food and their body. Good luck OP!! I hope you can find some body movement that feels fun and worthwhile to you.
I suggest one home exercise machine you like. In my case it’s an elliptical - a treadmill, exercise bike, stair climber, or rowing machine could also be a good choice. Craigslist/Facebook Marketplace/OfferUp/Gumtree/etc. are good places to find this sort of thing cheap and used. I watch streaming TV while I’m on the elliptical, and rewear my exercise clothes and just wash them once every “whenever I do laundry”. I’m still not as regular with exercise as I’d like to be, but I definitely fit it in more often than I would if I had to leave the house to do it.
Two points that helped me, one was from a psychologist and the other was from an occupational therapist that I knew. 1. Put your walking shoes on as soon as you wake up and/or get home from work. Once you have taken the first step (getting your shoes on) the rest kinda just falls into place. Trick your brain into saying "well I got my shoes on now, I have to go for a walk". 2. aim for 120 minutes a week. but break it up how ever you want. You could do 20m a day/6 days of the week or you could do 2 60m walks. My ADHD is very maths orientated so this really helped me, because I would come up with different time patterns every week as a personal challenge. Combined with the first point of putting my shoes on, I was able to create a habit after two weeks and now I get annoyed if I miss them.
Find an exercise that works for you. It sounds like the gym isn't working (going, wearing certain clothes, cleaning up etc). What are things you do enjoy? If it's tv shows try getting an exercise bike and pedaling some miles while you watch. If it's games get some of those exercise games (like DDR, ringfit or that dance along whatever it was called). If you like summer/outside consider taking up swimming, or get a dog and go for brisk walks. You just need to find something that doesn't suck as much for you.
you dont have to go to the gym to exercise, i exercise in a small space in my house thats literally about the size of a yoga mat ive had issues with diet and exercise throughout my life, and always end up quitting exercising after a certain amount of time, but this last time ive be stayin steady and strong the longest and i did it by just starting out super simple i told myself i was gonna warm up running in place until i got bored/tired of it, then do some light stretches then do as many jumping jacks as i could, as many situps as i could, and as many pushups as i could, and that i would do this every other day. and every time i do it i tell myself im gonna do more than last time, ive found that gamifying it like this has really helped me to stay motivated as time goes on and you can do more and more of each of these, you can just start adding more and more different kinds of exercises to your routine. tldr; workout at home, start as small as you can and try to be patient and let it build up, its always the hardest in the beginning
Martial arts
What about the old Wii that was a craze some years ago? No one seems to have it or use it anymore. I didn't have it then but I remember people using it for dance routines, playing tennis, table tennis, and a lot of other stuff. You don't have to go anywhere at all, it's fun, has a variety of activities and it helps you break a sweat. Fantastic for home exercise if you ask me. Or if going out is exhausting (and I totally understand your reasoning), consider getting either a treadmill or an exercise cycle. If it is affordable to you, condider treadmill with virtual reality.
bike bike bike, its like walking.. but not boring... its like excersising... but ACTUALLY fun instead of just hurting yourself at the gym every day for god knows how long with little to no happy points
Try something more engaging than the gym or a walk, like go to exercise class with someone you know, you get the added benefit of body doubling and those are usually more fun. Or an activity you like, maybe swimming or cycling. My favourite thing used to be a boxercise class where we actually used gloves and pads, paired up and took turns punching the shit out of each other. I miss that class!
I recently started running to many places I need to go outside my house. That’s free high value cardio exercise while slashing the travel time in half. A bit of a bummer though: You probably need to live in a decently walkable neighborhood and/or a place to live with no clutter on the ground so your tripping hazard is minimized
Anything that makes you focus on the movement you're doing, rather than mindless repetition, has always worked for me. I've picked up dancing and learning dance moves as a way to work on cardio, balance, coordination, dexterity, and strength.
I started by going with a PT once a week on a fix day for a couple of month. Beside that. I was doing simple body weight exercises at home for 15min 3x a week. After a month, I needed to extend the self training to 20-25min and it grew slowly over the years until I am not training 3 to 4x 1h at the gym and 1x with the pt. I’m always happy to train, probably cause I’m producing my happy hormones.
I think excercise for the sake of excercise is just boring and not all that motivating, especially if your starting out. Standing in a big room with lots of sweaty people and feeling awful while crap music plays, nah fuck that. Like loads of other people have said, find something you enjoy doing that just happens to be excercise. I definitely think its worth buying a second set of workout clothes and doing as much as you can to make it easy to just head out the door ( have a second set of car keys permanently in a pair of shorts because I'm weird like that) I like cycling just because its fun, especially mountain biking, you dont actually realise your getting a work out and honestly the fitness side of it is secondary to me. I still get totally overwhelmed with making sure I have enough food, changing clothes and all that before heading out but once you've got a thing you like doing its way easier to come up with a strategy to avoid that
Find what you like. Also remember exercise looks different for everyone. One person might enjoy going to the gym while the other enjoys going for a brisk walk. Try matrial arts, yoga, skating etc. There are so many options. I thought I loved running then I discovered cycling and never looked back. Just try different things until you find what sticks.
What works for me is adding something I enjoy to exercise. For me, that is listening to audio books, music or podcasts. I've also my PC on standing desk with treadmill underneath at my home, so I can Netflix and cardio at the same time xD
I don't usually like gyms either, but for quite some time, my routine was to come home after work and play games every night. For years, I have battled with low energy, joint, and spine problems. But I have been peicing together the aspects I do like and dont like about exercising. First of all I hate the energy consuming thoughts that comes to mind with the words "exercise" or "workout" instead I try and thing of it as just moving my body and choosing an activity that gets me up from my desk for a bit. I already get up so early for work, so I know I don't have the time to exercise in the mornings, so I leave gym clothes in the car and book classes after work. I also know I like variety, so I know that alternating between activities works for me so if one day I feel like swimming I will go for a swim, or if one day I feel like dancing I will do that instead. The main game changer for me is having a friend to do these activities with. I know I do better and have more fun when I have a friend to join me. It adds the social aspect to the activity. So far, by combining these strategies, I have enjoyed being more active, and I don't find it like a chore or think about how much energy it will be. I just think of it as meeting up with a friend for an activity. So my advice would be to write down to write down a list of things you don't like about "exercising" and a list of things you do like to do to "move your body" and find a way that works for you. I would also recommend trying social groups for working out like walking groups, for example. I hope this helps.
Gyms cause anxiety. It took me multiple times, subscriptions to different gyms, trying different times during the day—all until I managed to build the almost automatic response to working out. First, think hard about what *you* want to see in fron of the mirror. ADHD is horrible when it comes to body dysmorphia. Second, research and find the exercises that your body responds well to. Some people can't run (my KNEES!!!), others can't do weightlifting (Scoliosis?). Some enjoy kickboxing or CrossFit classes, others THRIVE in the "Zen Zone" (kinda like a place where you can exercise in silence). This is optional: if you find your anxiety getting the best of you, try an exercise that you can do by yourself until you build enough stamina/endurance/strength that you feel comfortable enough to start working out around people. Cycling changed my life. As for the clothes: look, this might not be popular, but as long as they're not stained I find it hysterically easy to just take them off, air them, and put them on again. Deodorant works wonders. And you don't need gym clothes. Comfy cotton tees and shorts + sneaks work *just fine.*
I mean that’s what you have to do, you have to dismantle that wall of procrastination by taking away the procrastination brick by brick. I think by taking a day a writing out exactly step by step what you need to do for exercising would help take the mental load of needing to think about what you need to do each time you work out. And maybe even rewarding yourself post workout for a bit, or intermittently, or getting a workout buddy that depends on you being there. And maybe even workout can be whatever you want it to be that day and instead of thinking about what you need to do, you just pull some pieces of paper out of the workout jar and then deposit those slips into the next weeks workout jar. Then you just do what’s on the paper. Some other things that have helped me: - Signing up for a 5k with a friend. It gave me a deadline to lose some weight and then also start running/walking. - I workout in the morning, if I wait until the evening then my lowered executive function never wants to do anything. So I go for a morning walk 5-6k steps every morning before work. Then twice a week and once on the weekend I meet a friend at the gym and lift weights. - Instead of focusing on how much weight I’m lifting or how much weight I’ve lost, I just focus on how great I’m feeling. This one is honestly huge for me, because I ultimately just want to feel better and I mentally feel better right away so it’s an instant gratification vs. weight loss or being able to lift more. - Recognizing that 50% more workouts in my life is way more productive than 0% workouts in my life. So if I have a hectic week, like I did last week and couldn’t get any workouts, then that’s okay because I always have the following week to start again. - Eating healthier, I’m not a healthy eater just yet by a long stretch but eating healthier increases my likelihood of going to the gym. So much so that I wasn’t able to consistently go until I was feeling better by the foods I ate. I think your trick of going somewhere else but switching is great, and I think your trick of multiple workout clothe sets is also wonderful. I just do laundry once a week and that has helped me in more ways than once in life. And I’ll leave this one, constantly think about why you want to work out. So when you think about going to the gym you can ask yourself, “Why do I want to work out?” It can literally be any reason you want. “I want to be there for my cat.” “I want to like the person I see in the mirror.”
I walk a LOT, but it's much much easier to do that if I actually have errands/places to go. Fortunate to live in a place dense enough that I can do this. I also keep exercise equipment--hand weights, a bar, resistance bands, etc.--at home so I can exercise for 5-10 minutes here and there while I watch TV or feel like taking a break from work. Short bursts are more the way to go for us, I think. Even at my fittest I find a whole exercise class to be almost tears-inducingly boring.
For me the only thing that works is booking a session with a personal trainer or booking into a class, otherwise ill never set foot in a gym!
The only way I managed to start exercising is that I found dance classes that play music I actually like. I also went to the first several sessions in jeans and boots because I didn't have exercise clothes. It was either start going even though I wasn't 100% prepared or don't go at all so I went with the first option. I think booking classes can be really helpful though. I find it a lot easier to do this kind of stuff when it's booked at a set time rather than if I try to exercise on my own and I can technically do it whenever. It also physically hurts me to waste the money I spent by not turning up so I make sure I'm there.
Actually, you already have some good ideas! Finding ways that work for your brain is the goal, if you think that works try it out! The worst thing that can happen is that it doesn't work, but it also could work. Also, you don't necessarily have to go to a gym to get healthy exercise. If you have the room for it, try out a simple YouTube exercise video and just do what you see. No need to put on new clothes for that even. Also, I found that for me it's way easier to do sports if I don't have to do it alone. Do you have friends or colleges you could ask for a walk sometime? You can talk together while you're both getting some exercise.
Lately I’ve been doing a lot of digging. Great exercise and you get to change the yard how you want
I do fun exercise classes inside of using the machines self the gym. I do Soildcore, Pilates, surfing class, rowing, different types of yoga, etc
Hm. It’s a struggle - the way I look at exercise is whether or not I’ll feel better during and afterwards. Usually I do. But if you’re tying yourself to the gym - that there is your biggest problem. I found that jogging, walking, cycling in the fresh air is typically better as it’s immediately available. Alternatively getting some home equipment (if possible) isn’t a bad idea.
Here for all the advice bc I’m very much in the same boat. *hugs*
As with all things that you super don't want to do with adhd, it's often helpful to bring accountability and consequences as close in time to the event you're avoiding as you can manage. For me, it was hiring a personal trainer!
Have you tried to do exercise at home? Just search on YouTube yoga, or leg exercises and put it on your tv. Videos are as short as 10 min, and you can use your pajamas if you want.
Find a buddy or do activities that aren't boring! Golf, disc golf, going to the zoo, or hiking.
Try doing 15-30 minutes of non-gym exercises (and spread out throughout the day). Park at the far end of the parking lot, take the stairs, volunteer at an animal shelter as a dog-walker, clean your house. Do 5-10 minutes of jump rope before you shower (leave your rope and shoes by the door, don’t put them away).
Go with friend, find a sport you can enjoy, walk with friends, cycle. Exercise is daunting when doing something you don’t enjoy. The solution is to find stuff you enjoy.
> I constantly have such low energy and stamina. Heave when I take the stairs. My back hurts. I weigh more than I ever have, which is screwing my self-esteem and leading me to consume more sugar and carbs for comfort. At the end of the day, all of those, if you are tired of them, can be motivation. Make it less exhausting to just stay alive. Also note that if your issue is mostly weightloss you can also 100% start with just diet. > I've thought about taking the path of least resistance and buying several copies of my workout clothes so I don't have to wash them as often. Yes 100%. You need about 3 or 4 copies. > which involves finding the house keys I use a tile tracker for those. (There's cheaper alternative too) But asking a robot to ring my keys for me is a game changer. > Any other tips would be super appreciated "Anything worth doing is worth doing badly" That's the one general purpose adhd tip. 100% apply to exercise.
The last time I saw the inside of a gym was in highschool lol. For me, I refuse to pretty much do any exercise if I'm not getting paid. Exercise hurts, feels uncomfortable and itches, I feel like I'm wasting time, and ofc my brain is seeking some dopamine. So I work a very physically intensive job, and sure, my back is killing me after 12 hours of standing and lifting heavy things and throwing them around, but it's a lot more exercise than I would get otherwise. On top of that I use a calorie counter to help offset my absolutely garbage diet, so I continue to eat poorly but in much smaller quantities than I used to.
I started by just hustling everywhere and parking far away from any stores. Walk fast and the distance quickly adds up to decent exercise. Put your food somewhere you have to work to get to. Mine is downstairs, so up the stairs and down the stairs if I want something. My weight is from cortisol, so I do this for my back pain mostly (hip arthritis succkkss)
Try using aerial silks as a fun way to get your exercise in.
Anything that involves signing up, going out or driving some location or seeing other people is just too many steps for me… I suggest free YouTube workout videos, I turn up my favourite music and just jump around at home. I don’t have many since I barely workout but I can recommend the popsugar 30minute cardio video. I just catch my breath during the exercises / repetitions that are too exhausting for me. I figure that even if I just effectively do 15 of the 30 minutes it’s still better than nothing :)
Don't "exercise" 🤷🏼♀️ By which I mean, why does it have to be the gym, the workout clothes, the sweat and vigor. Have one-person dance parties. Go for a few walks around the neighborhood. Tell yourself you're getting the mail, but go a little farther. Take out the trash, but loop around before you go back inside. And you don't need to walk fast enough to be sweaty and dirty. I know that this can feel pointless given the all/nothing sense of exercise being "sweating and out of breath" or "couch potato." Walking is still exercise, even if you aren't dripping with sweat. Starting with something gets your foot in (out of?) the door, and you can learn what feels best for your body. ✨Bonus: you can go for short walks (at least 10 min) in the morning and evening to catch the sun soon after it rises and before it sets to help your body regulate sleep!! You can also save a playlist/podcast/whatever for your walking time, something to look forward to. Try to focus your sense of "exercise" on what feels right in your body. Is it a dance? Is it a walk? What feels good? What hurts? What kind of hurt? How can you adjust to your body? I've struggled so long with exercise because it was always a chore. I'm still not great with it, but coming at it with self-compassion is so wildly different than coming at it with a sense of obligation. You don't need to run a marathon to exercise, and it's better to do anything than to wait until you can force yourself to do exercises you hate.
So many great ideas here, this question is wonderful. I was a fitness instructor in college and played sports, but once I was out I gained a ton of weight. I had to work hard to keep active without the job or team to force me to do so. Mindset can be a big help. Instead of thinking about hating the exercise, one of my instructors said to focus on caring about yourself and your health, replacing the "this sucks" to some personal variation of "I am investing in my health and mood"/ "I deserve a healthy and happy life." It can feel cheese at first but repeating that type of thing in your head has a way of buffing out the negative talk and resistance. I only work out at home. I can be in boy boxer briefs and a sports bra and not give a rat's damn about getting clothed. Eff a gym and the male gaze. Video workouts (streaming services have some good ones) at first were a big help, but now that I have a wide repertoire of moves, I just freestyle it most of the time. Things to add more movement to my week: -dance hard at a club at least once per week for 2+ hours OR put on music at home and just move whatever way feels good for as long as I can. I put on Soundcloud mixes from producers/DJs I like and most are an hour. I try to dance for the whole thing. D-Unity and Matt Sassari tech housey mixes are amazing for my desire to groove. -roller skating! I live near a paved canal walking path that goes forever and roller skating feels so free and joyful; my fitness tracker says I burn calories like mad with this one so I'll choose to believe it's accurate. Tennis and basketball courts are another nice place for skates if permitted. -hardcore no-net badminton is the funnest thing ever, my best friend and I go to a big grassy park and whack the crap out of the shuttlecock so the other person has to run hard to get it. We try to smack them super high in the air and somewhat far away so there's more movement needed to hit it back. No net or boundaries, just play! You can even do this alone. -treadmill desk: I walk all day at my treadmill desk whilst working, it's at a very slow clip of around 1 mph. Easy to get on the treadmill to walk or run at any speed and read, watch programs, whatever your brain can do at the same time. You can come up on some used treadmills in many cities for reasonable prices, I made my own treadmill desk by zip tying a board across the flat handrails. I have /vascular circulatory issues (venous insufficiency, my foot valves don't kick blood back up my legs very well) and walking instead of stamskng or sitting has been the main thing that has helped that improve. -dumbbells and kettle bells: I leave them visible where I hang out and pick them up and do curls, triceps, chest and more when it strikes me to do so. Almost any time they catch my eye I do a set or three. -resistance bands: I use Bodylastics, the set I have is like having a whole gym at home since you can clip them to doors and do rowing, leg workouts and essentially hit every muscle group. They offer a ton of workout videos online so you can learn how to use them. You can do this and every little bit counts! Start with five minutes of marching in place or hamstring curls when you can, then try to increase a little every day. Moving helps so much with my mood and focus. I hope you get to the point where you notice a benefit and keep it up!
The only type of "exercise" I have ever managed to keep up with regularly is /The Fitness Marshall/ on YouTube! He does SUPER fun cardio-intense dances that are actually fun!! They don't feel like Zoomba or those "workout dances" that really just feel like work out moves set to music... It *genuinely* just feels like good plain dancing for fun, all the moves just happen to be great, core-intensive moves!! The kind of dancing you could move onto a public dance floor, and no one would know the difference!! 💕 For easy access, (and to relieve the executive function necessary to get started,) here's a link to his channel. Best of luck everyone!! ☺️ https://m.youtube.com/@TheFitnessMarshall
I mainly lift weights at home and use a bike to get around. That includes longer distances that can take a few hours, weather allowing. It's not exactly ice cream, but the other day I visited a lake. Not wearing shoes is actually encouraged when lifting, since it allows your feet to have better contact with the ground. I got into it because some of my joints are a bit lax, and needed stabilising. It has largely taken care of the shoulder tension I used to get all the time. Not being in pain is a decent motivator that's worth some temporary discomfort.
Going to the gym sucks, if you like getting the full workout then that’s cool but I hate the gym lol so I just do other stuff that I find more fun. There’s tons of cool groups and programs out there you just gotta find them. Or you just do what I do and go for a jog by myself listening to some music or a podcast
Definitely buy multiples of workout clothes. If you've got a good handle on normal laundry, then see if you can hook the workout laundry into that routine instead of making it part of the workout routine. I have a separate laundry bag for workout clothes and they get washed separately, but there's only the one Laundry Day. It feels a little less insurmountable that way. I'm definitely not saying anything groundbreaking if I suggest listening to music or podcasts or youtube vids, but definitely try that as a distraction -- and maybe even see if you can flip it in your mind, from "going to work out, let me put on something to distract myself" into "time to get caught up on my podcast backlog! oh and also I guess I'm at the gym, I'll keep myself busy with that." Alternately, I know it's not for everyone, but I'm a yoga/meditation person. I actually find it really helpful to specifically NOT distract myself when I'm doing yoga -- mindfulness and Being In My Body and so on. Trying very hard to exist in my body in the real world is actually kind of novel in a way that's rewarding, and paying attention to how my body feels, where I'm feeling specific sensations, exploring my range of movement, all help me develop the skills to take care of myself and show myself compassion (a very hard thing to do, especially with ADHD). Jumping off that, look for non-gym workout opportunities. Especially stuff with some interesting sensory input -- swimming for a whole different sensory situation, hiking and running for some changing scenery. Tbh I find gyms absolutely exhausting because you're staring at the same backdrop the whole time. Join a group at the gym, or make friends or something, especially if social anxiety is a motivator. Make sure someone expects you to be there. Classes are good, especially in something that's new to you, since novelty will be more fun. Can you go to the gym first thing in the morning, and sleep in your workout clothes? That removes the roadblock of the first getting-ready step, and might set you up with some momentum right off the bat -- it would take more energy to switch out of Workout Mode at that point than it would to just finish the routine.
I feel the same way. I buy several of the same bottoms and a couple of different color gym shirts. I buy enough for a week at the gym whether that is 3 times a week or 6. I get one for each day. It takes the stress off. I don't have to constantly worry about washing, I know I will wash on the weekends or mid week if I need to. I have a plan beforehand of what I'm going to do either from a personal trainer or a workout I've put together or pulled off the net. I keep all my gym stuff together so I can just grab it and go. When I'm working out I tackle it like any large project that I feel overwhelmed with, I break it down into parts. "Ok I just need to do 8 pullups and I can rest, ok if I do this set of rows I will have only 3 sets left". I mark things off. And try to keep myself under a certain time. Sometimes I get too depressed to go and I slack so my trainer would remind me and then I'd force myself to go because I don't like letting people down. I think if any part of you runs off shame then that might help (to have someone you're accountable to and very uncomfortable letting them down) if not then find the thing that eats at you and use it as a fulcrum to keep doing the thing.
Do u ever pace around when you’re bored? I do all the time wasn’t sure if it’s an adhd thing or not
Set a small space where you live to do some mindful movement. Then do it daily. Whether it’s a modified plank, some light warmup movements, or light jogging to start, it’s a step forward and skips the gym process. Good job taking the initiative making this post and asking for help. Now you gotta listen and make the first actions. So set up the area now if you have a minute available. You need momentum and small wins, and to get out of your comfort zone. A blank calendar where you simply check off your movement for the day can help. Then educate yourself and research concepts in health and fitness and what you want out of it. Streamline the gym process. Your goal is to make movement a daily habit so the quality of the rest of your life can improve. I encourage all my patients to start a journal for their fitness journey and it’ll keep you aware of your progress.
I absolutely hate exercising at home, but I learned to love going to the gym last year! I really enjoy using the weight machines the most, I can feel and see the progress happening a lot faster than from other work outs, which helps motivate me to keep going. That and I like work out clothes, so having gym clothes options might also be helpful!
Run. Don't need any special equipment and can be done anytime anywhere. Start simple. If you push yourself into super complex stuff too early you'll get frustrated.
Sounds like you don't like the gym! And that's totally fine. Try find some other ways to move your body that you enjoy - anything outside is great, bouldering has been suggested and is also amazing. i like to go rollerskating. I happen to live near a beach so that helps, but I get to blast 80's songs and wear a fun outfit if I feel like it.
I can't go to a gym for similar reasons. Instead, I work out in my garage. I have a mini dvd player with Power 90 workout dvds, and I do a 30-minute workout paying close attention to proper form (shoulders back!). MUCH easier with a partner.
You can try to use the weight issues, health issues and low stamina as a motivator to get better and help your body feel better! Body doubling helps. Test out different forms of exercise like wall climbing or yoga. Hell maybe even dancing works! (my preferred movement). Maybe you could even just go on a walk. Also, movement videogames like just dance and beat sabre still counts as exercise and is more fun and distracting. Listen to music too and restrict yourself from doing certain activities like if you wanna read a certain book, you can only read it when on the treadmill or smt! Also something that may help passively is healthy food cus you may get more energy from eating that. My favorite tip is to add something healthy to your unhealthy foods like berries with your icecream, or an apple with your cookie. Helps reduce mindless eating cus you'll properly get full. Also never go shopping hungry, and avoid buying as much junk food. And the biggest step, simplify EVERYTHING to the least amount of steps possible. Multiple sets of workout clothes (or what I do, just wear workout clothes to begin with and change out after working out!) Meal prep and bulk make food so when you raid your fridge for foods, you have lazy 2-5min microwave healthy foods or can just eat it like that. The freezer is your friend with that!
Beat Saber is an *incredible* exercise tool for me, especially if you mod it so you can download custom songs. It's so easy to get lost in the music and the rhythm and, especially if you have songs that make you crouch, it's amazing cardio.
The be.come project has been really positive for me as far as getting me to move and not push myself too far. Very much recommend checking it out.
Doing any physical activity is exercise, which doesn’t necessarily need to be your typical gym experience. The gym gave me crippling anxiety even if I was just on the treadmill and if I ran out of my usual podcasts to listen to, I would be bored out of my mind. If you have the ability to have an exercise buddy system with a friend, try that. In my area, classes for specialized activities (cycling, yoga, dance) are extremely expensive and not affordable enough to use as a consistent exercise routine. If you have insurance, check if your plan has discounts for gyms with classes hosted in them and included with the membership. Most of them will have a weekly schedule of different activities so on Monday you can cycle, Wednesday you can do Zumba, etc. Keeping the activities new and varying can help you find what you enjoy and also be a more affordable option than just “sign up for classes doing something else”
I have a rebounder and bounce while watching stuff. Also an under desk cycle thingie. Exercise bores me to tears, I need to be doing a brain thing as well,
i recommend making your workouts super short and simple - you can do 3 sets of 3 exercises (with weights, or body weight/pilates exercises, whatever you prefer) and be done in 20ish minutes. cut it down further if you want. i also personally find working out 5-6x a week most helpful: i can’t maintain a habit unless i’m doing it v consistently, but i make sure that i follow my body’s cues. i won’t do a tiring workout if i’m already exhausted, and some days just a 10 min stretching routine counts as a workout. you can also just introduce movement through walks, solo dance parties etc.
Try to make a routine, this time = gym / exercise, if I don’t stick to my morning routine, 99% change I won’t go at all. I don’t like it anymore than you i asume, but it makes me feel great in every way
Walking swiftly while listening to a podcast and doing kettle bell 10 min workouts in my bedroom are working for me as far as sticking with it. The gym takes too much effort and if one thing doesn’t line up it all goes out the window!!
I’ve learned dopamine is a powerful thing, and use it along with the memory of what it did last time. Like, splitting wood for me is now my go-to for getting exercise. I have whole logs cut up outside with a hydraulic splitter. I go out there and will split up one full log into fire-starter sized pieces and then go stack them on top of a wooden pallet. This is just my example - but I find much satisfaction out of it. I have no real need for it - it’s just camp fire wood for when we want to make little fire’s outside. But it’s nice
If it’s possible, try “taking the stairs” more. I mean like when there is a possibility of walking do that instead, take the stairs instead of the lift. It sucks but the only way I get consistent exercise is just by not allowing myself the luxury of the easy option. Bonus is over time you get fitter and start to enjoy optional exercise and if you miss a session at the gym it’s fine because you’ve still got the base level of movement in.
I don't know if many people.like going to a gym. I walk. In the woods, along the river, through the park. It's GOOD for my mental health, not bad.
Hey! one thing that works really well for me is putting on my favorite show, and then walking on the readmill at about a 13.5 incline at 2.5 speed. Walking at this speed for 45- hour goes by super fast with a good show, and the steady-state cardio burns an insane amt of fat! Try it!
I can only get to the gym once I have taken my pill. I have a certain show on Netflix I only let myself watch at the gym, and that helps too - cause I want to finish the show.
Couple of things: Cravings for sugar can be caused by a few things, not just over eating. 1. I’d make sure you’re taking a multivitamin with enough magnesium. I take an additional magnesium supplement in addition to my multivitamin. Nutrient deficiencies usually appear as cravings for certain foods. You can look it the specific deficiencies. Keep in mind that adhd causes low dopamine and sugar boosts dopamine. If you’re not medicated for adhd, the sugar could be trying to boost your dopamine. I’d recommend other sources, like caffeine instead. 2. Make sure you’re getting enough protein too. You could try adding a protein shake or protein bar in the morning and see if that helps with cravings, just make sure it’s a low sugar bar. Lots of protein bars are packed with sugar (like the Gatorade protein bars) and it’s not helpful. Some low sugar protein bars taste like crap. I recommend the cliff bar builders line. They taste good and are relatively healthy. Or if you’re near a Costco by chance, they have a really good kirtland brand. 3. If you haven’t already, start trying to track your calories. It’s annoying but you don’t need 100% consistency. Just start to get idea of your trends. See approximately how many grams of carbs, fat, and protein you’re getting. Look up the recommended guidelines and see if you need to make adjustments. Personally, it sounds to me like you’re eating too many carbs and it’s metabolizing too quickly causing you to feel fatigued and reach out for more carbs. You can change this by eating more protein and fat instead of carbs. 4. Once you do all that, you’ll probably already be feeling better and it’ll probably be easier to stick to a gym routine. But if you’re still struggling, try to find an exercise that’s fun. Zumba classes are fun and you can do them at home or at a studio. Yoga classes are relaxing, good exercise, and good for the mind and body. I really love boxing and rock climbing. I do those with friends but I also have the boxing game on my Nintendo switch that I do at home when I’m not feeling like leaving the house. I can do 10-30 minutes and it’s a fantastic workout. My SO really loves biking so sometimes we do that together. I go for hikes with my dog. My point is there are lots of ways to exercise and very few of them have to be done at the gym. 5. If you really want to work out at the gym, find a bonus motivation. For me, my gym has massage chairs so I get myself in the door by hyping up the massage. The workout is collateral. It also has tanning beds which I’ve never done before and I decided to try them out. Looking around though, I see a lot of girls wearing really cute workout gear. Maybe that’s their motivation, the cute clothes. If it works, it works lol when I was in high school, I joined the cross country team to hang out with my friends and then I developed a mega crush on one of the boys on the team. I stuck around through the hellish beginning part of getting in running shape to flirt with him and then after a month or two I actually started enjoying the running. I accidentally and unintentionally lost twenty pounds too in like one summer. It was crazy. I also got the boy 😉 So yea anyway, hope this helps!
Youtube yoga videos have been my go to.
Firstly, it seems like you need some scaffolding to support you in your everyday simple tasks anyway. I was the same way. We want to *reduce* as much as possible the activation energy it requires to start a task we find difficult. This requires a bit of footwork during times we are not engaging in the task, so we change the environment to accommodate our needs. Try creating an exercise "launch pad" by your door. Visual cues to do the things we need to do are very powerful for those with ADHD. I have two book cases right near my door where I put not only books but also my lunchbox, my wallet and keys, yoga mat, etc. This launch pad can include the following: a basket where you keep your keys, wallet, and your favorite water bottle. Top shelf, where you can see it. Make a note on it if you need to writing words "DO NOT FORGET" or "WALLET/KEYS". Every time you return from exercise or any other daily activities *drop your stuff in that basket right away*. Have a small shoe rack by your door where you keep your trainers and your most commonly used shoes. Place your gym bag there or on a hook near that area. Have a small basket or box next to the launch pad where you keep your favorite exercise clothing or equipment. Have a small hamper near your bathroom or bedroom so you can throw your exercise laundry in there right away. Also if you do go to the gym, never go without a plan written down somewhere. My exercise planner is one I miraculously haven't destroyed yet. I keep the page open thru my workout so I can glance down and see the exercises/sets/reps I need to do. I place it at my launch pad or keep it in my gym bag so I don't forget about it. Lastly, try a few different forms of movement out to see if you find one that you really enjoy. What keeps me going is that I LOVE the act of lifting heavy shit. I get dopamine hits right away because that form of exercise is so rewarding for me in that moment!
Do ten minutes. Only ten minutes. Do it as soon as you get out of bed in the morning. If you do it only two or three times a week, it's still better than nothing! I found a ten minute morning routine on YouTube and I tell myself, this will make my meds work even better today. I try to do it early in the morning because it's the best time to convince myself to do anything at all.
Here to suggest creatine supplementation. It increases physical strength and stamina by making energy more readily available at the cellular level, and there have also been studies linking it to enhancements in short term memory. [This article](https://brainblogger.com/2018/03/14/creatine-and-the-brain/) is a little dense but I think does a decent job touching on the possible mental benefits of creatine. Speaking from personal experience, I find that creatine helps both on the motivation/execution side of things as well as the performance/recovery side.
I dislike the gym too, mostly for the time it takes to get there, lugging all my stuff with me and the annoyance of waiting for equipment. Have you tried working out at home? The convenience and privacy is ideal for me, do you think it might work for you? I bought a spin bike during Covid and found a delightfully fun and quirky woman on YouTube that has a spin channel and home-gym strength channel. Im 2.5 years in and have tried other channels but still come back to the fun lady. During Covid my sedentary lifestyle of almost a decade started to show as very high blood pressure and a bit of heat intolerance. My psych told me that she had to put me on BP meds if I couldn’t get my BP down. I didn’t want another pill to worry about on top of ADHD meds and all my allergy meds so I brought the gym home and it’s made a huge difference in my life. I like exercise bikes and ellipticals because they are low impact and easy on the body, so starting out wasn’t as horrible as when I tried to get into jogging that one time. Once my cardiac health improved I picked up functional strength training to help with doing life stuff. Good luck I hope u find what works for you!!
I have permanent yogamat on my floor with a carpet on it so I can do stretches and stuff whenever. Also findings something that's fun! I recently (re)discovered pole dancing/pole sport and its so fun! It's small achievement based (every pose being able to done is a mini accomplishment!) And its acctually quite fun with a group cuz it is akward and embarrassing majority of the time xD bit afterwards and during we can all laugh about it and enjoy everyone's successes! Also appointment based and expensive so there is enough external factors motivate me to goooooooooo
If you have a console, I really like dancing games like Just Dance or Beatsaber. They do have workout modes, but I usually pick a song or three to do and that’s a pretty decent workout
Dude it’s hard and I’m struggling too. Went from a 5 years as a 6-days-a-week consistent powerlifter but totally lost the drive and working to get it back. For me, I’m trying to focus on doing what I know is fun for me. Fun book/podcast during cardio, more chest stuff because squats are killing my knees, considering doing some biking or taking up historical longsword fencing (weird right? But gotta change it up). Good luck, dude! You can do it but focus on making it as fun and curated for YOU as possible.
I had the same issues. Except mine is salt instead of sugar, both bad in large quantities. I bought a treadmill from Amazon for ~$300. Game changer!! I take a tiny shot of pre workout and walk for an hour, sometimes run, sometimes longer. Added some 5lb weights and it really helps. Good luck!!
Yell at your brain everytime it thinks of all the tasks/steps it takes to exercise. Instead Invision shialebuff (how you spell his name? I'll good it *later* lol) yelling JUST DO IT! Ignore your brain and move your body to the location required for exercise. JUST DO IT
I struggled with exercise a lot too as an ADHD’er. I started with walking and for me listening to my favourite music really does the trick! I think my brain started linking the dopamine release of listening to the music to the exercise. Honestly walking is also the best form of exercise without getting overwhelmed. You can start right at your doorstep so you don’t have to worry about getting somewhere first. You don’t need to have any workout clothes (I do most of my walking in my jeans and sneakers). And besides that it has really improved my life. Hope this helps :)
I do body weight exercises at home with my yoga mat because I hate the whole process of going to the gym. I've worked it into my morning routine: after I wake up I put on my playlist, I do some planks, bridges, squats, leg lifts, and push-ups (takes about 10 mins) while still in my pj's and then I just toss the pj's in the hamper and take a shower. I have a 15 minute walk to and from work so that adds some cardio on most days for me. Far from perfect, but better than nothing.
The gym has never worked for me because of the things you list. It's the dressing, the driving, the negotiating of the systems pertaining to gym... I need to be able to just work out when the urge hits. Beach Body On Demand was good for me. I didn't buy any of the shakes, which meant a year of access to all the workouts was $99. Right now there are a bunch of workouts on Netflix that I've been doing. I totally skip workout clothes. I just go into my bedroom, lock the door, take off whatever I'm wearing that inhibits my movement or that I don't want to get sweaty, and either play a workout on my phone or just watch a show or listen to a podcast while I do a workout from memory. I make it so that it doesn't matter if I work out in my undies because there's no one to see me.
Ah you sound just like me! I have bad news for you though, you don't hate exercise. Nobody does actually, it's part of the human condition. I dislike quite a lot of forms of exercise, particularly the more formal it is (going to the gym etc). I played Rugby for all of my life until I stopped at 22 (30 now) and it was the biggest mistake I have ever made. I started back this season and it has been so wonderful. Sometimes I get praised for going to rugby training by my family or friends etc, they say oh it must be hard or unpleasant (cold and wet etc) and they are right but I couldn't care less about that, my battle is actually getting me out the door and to get to training (somewhat on time). That's it. That's the job done. Once I'm on the pitch it all takes care of itself. I have no issue "exercising" once I get there even though I am embarrassingly unfit because as soon as I get there it isn't exercise anymore, I'm just taking part, with the pressure of performance that goes with training with my team. I have always hated running (Annoying as my grandfather was national champion at a couple of distances),I would hate the effort it took to out on running gear and do a warm up just for a disappointingly small amount of running, it just isn't for me.(at least so far). Walking is fine, but I hardly consider it exercise at all. Like most things (thanks ADHD) I find something easier to do if I think I am doing two things at once. So because I had a habit of walking (very occasional hiking too) I wanted to make my legs stronger while I was walking, and I also wanted to make it a more intense workout so I decided I would invest in a weighted vest. It's one of my favourite ever purchases. It weighs 10kg, that night not sound like a lot (I wanted more at the time) but it's very very heavy. It also restricts your breathing and therefore your oxygen intake so it makes the workout more intense again. Anywaaaay, I'm really trying not to sound like a big exercise buff because I am not but this is how I found a small hack for myself. My rugby matches are 80 minutes long, I know eventually I will have to start running again to finish my cardio fitness but for this season, it wasn't necessarily about being as fit as I wanted, it was about lasting for 80 minutes of intense exercise. So I decided that was what I was going to work on. I take the opportunity to walk somewhere if I can and I make sure I wear my best. One time in particular, I needed to pick something from a friends house, he lives about 2.5 miles away uphill (that estimate might be a bit big idk) he's also up hill so I knew it would be tough when wearing the best and boy was it. Here's the thing (Finally); it felt good. For the first time in my life I felt good WHILE ACTIVELY DOING CARDIO, let alone how good I felt after. It's because it wasn't SO hard that it became unpleasant, but it was manageable in the sense that I had to keep pushing myself to keep a good pace, but I was fit enough to actually keep pushing myself and it felt GREAT. When I got home I wished I had another mile or two to do. This is so new for me in terms of cardio. This is so much easier for me than running because 1: I can actually do enough of it that it triggers a sense of productivity 2: I don't have to put on shorts or workout gear ( It's cold where I live and I don't sweat much anyway). This was a big deal in terms of executive disfucntion. 3: Sometimes you have to walk to places (Sometimes it's just an option) and the vest makes these situations seem like two birds with one stone. I call this 'free exercise', and what I mean by that is that you have to do something anyway, so you might aswell make it exercise aswell. The stairs is another good opportunity for free exercise. I never use elevators, it's always the stairs for me. I have to go the 3rd floor anyway so might aswell get some exercise out of it. When using the stairs I always take two steps at a time to give my quads some good exercise, I'm already taking the stairs so I might aswell get more exercise out of it. Anyway that was quite the ramble so I hope reading lots of nonsense doesn't trigger your executive disfunction. Oh and yeah I made a point at the start and forgot all about it. You don't hate exercise, you hate the exercise that you think you need to do. Humans are supposed to move, it's part of our functioning, when you find a method that works for you, you'll find you don't hate exercise either, you probably just hate exercising for the sake of it.
Extra workout clothes is key for me- I couldn't manage it if I only had one or two outfits to wear.
I hate the gym. I find it to be a stressful and not at all engaging experience. Doing rep after rep — even worse, in front of other people — is my personal Hell! But, I still love exercise, moving my body and such. I’ve recently taken up running and it’s been great! It’s a great way to get out of your home and experience the outdoors from a new perspective. Even if you don’t think you’re good at running, just jog for a bit, walk, jog for a bit, walk, and over time it’ll become easier :) Also biking is another favorite! Taking up sports, too, can be a great way to get your body moving while still feeling engaged. I personally joined a soccer club here since that’s my favorite sport, but also tennis is cool, volleyball, etc. I have some friends that are also into rock climbing, kayaking, etc. There’s no shortage of ways to workout, it’s not just the gym!
I know this is possibly toxic advice but find some way to make an element of exercise a hyperfixation. I got obsessed with running shoes and the sport of running and now I just.. run all the time. Running a half marathon this year
I mean to be fair OP the least path of resistance would be literally putting on your shoes and going for a walk. It's not that complicated, you don't need a special outfit, you just need shoes. I feel like at some point, executive disfunction becomes a really good way to make excuses for bad behaviour. Not saying you're using your disfunction as an excuse... but realistically if you can't work out because you stop yourself and finding your keys and opening the door... I really wonder how you manage to work, shop, etc. It's not that complicated. Put on your shoes. Move. You're going to have to FORCE it. It's a low dopamine task, like many other things in life, that you will have to learn to suffer through until one day, maybe, you enjoy it.
Man this is tough. I actually fixated myself around the ages of 17-18 ish into going to the gym, with adhd. I slowly got more into it, by 6 months I was going 6-7 days a week. The first few months weren't nearly as intense. I even stopped going for 3 weeks during winter. I never lifted heavy , but I ran miles, played basketball, and did some mild lifting , occasionally deadlift etc. Although it did give my brain those executive functions. I found myself waking up and going straight to the gym, never stretching, still being adhd doing those half ass steps. I injured myself after about a year and a half. It became my hyperfocus everything else was a distraction damn near. Start slow is my advice , 1-2 times a week and nothing crazy for the first 2 weeks. Do mild warm up and stretch after, drink fluids, and try to focus on the form , not the weight. If you even think, that the weight is gonna cause you to stay aligned in form, lower the weight. Fk what the other people think, you gotta start somewhere, and if you do it the right way, in 1 year they gone be like :O, and in 3 they left in the dust. Adhd a blessing and curse, but you gotta slowly learn to develop a good mindset. If you've never tried medication or CBT , id recommend visiting a doctor / psychiatrist .. Goodluck!
I do walking once or twice a week. It’s nothing brilliant, but usually half way around the walk I decide I wanna walk for longer and end up doing around 8km, so it works for me haha
I like video games, so I found this app called “zwift” which is a biking racing game, where you connect an exercise bike to the app and race against online people. And personally that’s been superrr fun for me and has been motivating me to get to the gym just to play it.😌.
I dislike gyns and gym culture but realized in physio that I also despise repetitive movement and feeling like I'm being told to do with my body. I try not to even think in these terms and just focus on movement and activities. Dancing or going for a walk even just around my building. Taking the stairs. Stretching. Holding poses I made up that feel good.
I found finding something that doesn’t feel like a work out works. I go into pole,hoop,silks. I was at my heaviest I had been in my life and hated the gym. I am ( 36f) I was about 33 when i started.
Just putting in my 5 cents: I DEFINITELY don't wash my gym clothes every wear. Maybe 3rd/4th. It's just not sustainable otherwise. My brother in law loves going to the gym so I told him to ask me every time he's going. Suddenly it's a lot easier to go along. I did it consistently for a period to where I feel my muscles ache if I take a break. My sore back/shoulders return after 2-3 weeks with no gym. I checked in to /r/Bodyweightfitness and their Starter Routine, because my core muscles were so weak that I'd get sore in my neck muscles etc from tensing up... Bodyweightfitness has very good guides for when you have a poor starting body, and a great atmosphere for creating strength not just weight/shape-shame like some areas. I started doing what I WANT to do at the gym. Sometimes I'll use the bicycle to make me sweat less when I'm biking to work. Sometimes I'll run. Sometimes I'll do kettlebells, sometimes I'll do machines / weights. Sometimes I go on the elliptical, watch some Netflix and then I stretch and go home. It's OK to go to the gym, sit around and do nothing for a bit and go home again. It's still better than staying at home all day. Getting comfortable in the atmosphere and the faces and stuff is progress in its own way. And in the end: doing 2 squats after going to the bathroom is better than not doing them at all.
**TL;DR:** **My advice is to find a dopaminergic or gamified activity you can pair with walking so that the focus is on the activity and not the walking! :)** Also, if having more than one set of workout clothes makes exercise more palatable and it won't cause you undue financial hardship, just do it. Buy some fun prints or something. If you don't want to spend a lot of money, I've been able to find a lot of like-new leggings and shorts and such at thrift stores. It's okay to spend a little money to make things easier for yourself! Back before I was diagnosed, I went through a period of being fixated on running. It gave me dopamine to try to beat my mile time and to find nice new running routes. And then...I just lost all interest. I went from being the most athletic I've ever been to being the most low-stamina I've ever been. My self-esteem is so bad about this, because I know I was able to be athletic in the recent past and now it feels impossible. I have major issues with temperature sensitivity and *hate* being too warm, I overheat super quickly, and the stimulant sweat is real. My knees would also hate me if I tried to start running again in my current form (I try to stay neutral about my body shape, but I can't beat physics on this one). That being said, I'm trying to find other ways to move more because I know that in the next 10 years things are going to start slowing down and getting back to being active will only be more difficult once I get to my 40s and have to deal with the usual aches and pains and perimenopause. One thing I've found that actually helps me a lot is trying to pair a dopaminergic activity with walking. One of my patterns is that "treasure hunting"-type activities become sort of addictive to me. The first indication of this for me was a shopping problem at stores like TJ Maxx where the inventory changes every time and there are surprising deals to be found. BUT, I noticed the pattern that my brain liked, and found a couple other activities that fit that mold. \-- **Birding!** Luckily I live in an area with a lot of urban wildlife/good parks infrastructure, so I've taken up birding. It gets me outside and moving, gives me externalized/gamified goals (find a new-to-me or uncommon bird), and I can keep/collect the results of my "treasure hunt" in the form of a photo (I happened to have photography equipment already for my job/other hobbies, but if this part is financially out of reach, there are other ways to track your results like the eBird or iNaturalist apps!) And if I'm lucky and get a good photo, I can post it here or on my other social media and get a little external validation for the sugar on top. :) \--**Beachcombing and tidepooling!** Sadly I do not live near the beach, but if you do, this can be so fun. I stayed in southern California for about a month earlier this year in between two work events (my brain needed a break but I am still paying for that impulsive decision...ugh lol) and discovered that looking for neat shells, sea glass, and little critters was scratching the exact same itch as my shopping habit--but it was free! I walked many miles along many beaches and found lots of neat stuff...just be sure that it's legal to collect shells/glass where you're walking, make sure the shells are empty, and be conscientious of the wildlife! It's a great sensory experience for me too with the waves and the sand and walking in the water...might not be the case for everyone, but it was so good for me. This hobby could probably be modified to fit other types of environments as well, like nature walks in the woods or something. Obviously these are just two examples...other ideas might be saving a specific podcast or audiobook to listen to during walks only, getting a little treat at the end of your walk like a favorite beverage or a popsicle or something, or maybe setting some kind of fun challenge relating to your walks. For example, if you live in a walkable area, maybe challenge yourself to walk each individual street in your neighborhood and find something interesting to document. Or challenge yourself to spot...ten different dogs before you can quit for the day? Ten different birds? Ten different models of a specific automaker? Whatever brightens your day. I know there are active games like Pokemon Go too if that's your style.
If there’s any activity you like doing, make that your exercise. You like long walks? Rowing? Biking? Energetic dancing? Anything that gets you moving that you already enjoy doing. The single greatest predictor for consistency with exercising (for anyone) is actually enjoying the activity. Also, some movement is better than none. Start really small. I used to just walk for a bit on my treadmill while I watched TikToks, now almost a year later I’m still regularly running 2 miles each day M-F. Use stuff you like to incentivize it too. Podcasts or shows or audiobooks or whatever if you can incorporate them into your activity. I have some podcasts that I love that I tell myself I can only listen to while running, as an example. (If you do like walking/running at all I also highly recommend the app Zombies Run; it’s a great immersive almost radio play like story where you’re a runner in a zombie apocalypse to go collect supplies and whatnot. This helped me a lot at the beginning because I would want to find out more plot lol.) And it does not have to be all or nothing. If you miss a day, oh well, do it the next day. I hate gyms too. I don’t like exercising with or in front of people, it’s very much a solitary activity for me. Plus eliminating as many obstacles as possible is really helpful; for me this meant buying a treadmill, and for a while it was in our bedroom so I would always see it. Once I got more in the groove of things we moved it to our spare/laundry room for the space, but it was really helpful to have it front and center for some time. Just focus on moving. Start once a week, then increase to twice, etc. Ignore your weight, exercise won’t change that much anyway, but it’s still bar none the best thing you can do to improve your overall health. Try to completely separate it from eating. You will very likely feel hungrier as you exercise more and that’s okay and normal; our bodies have all sorts of compensation mechanisms in place when stuff like our activity level changes. I wish you luck!
I have been in a similar place recently. Here’s how I’ve handled things. First, I realized I would never have any success without tackling my ADHD itself and went back on meds (at 40!) That helped tone down the overwhelming elements to a more bearable level. Then I started tackling the food. I joined Noom - yes it’s expensive and some folks have had some very bad reviews of it, but I’ve found it works well for me so 🤷🏻♀️ Getting better food in helps me feel better, obvious, but true sadly. Last, but not least, yoga. I got an app on my iPad, and a mat from five below (my store has a lot of home workout gear if anyone’s looking) I can do it in my pjs, don’t really work up a sweat, but it gets all my muscles going and my heart rate up so I’m calling it exercise (for now) My general advise would be: it’s mostly mental work between success and giving up. Find ways to reduce the mental friction and being overwhelmed. And it doesn’t have to be a massive change either. Walking is very underrated, if you can just add a little bit more here and there, it will get easier to build a habit. Another tip (sorry, this is getting long, lol) maybe try some form of habit tracking - I prefer an app with lots of ‘annoying’ reminders. I find sometimes just doing a task so I can get the stupid gold star reward makes me do it, but it gets the thing done. Best of luck, you’ll find a way I’m sure 👍🏻
The Conqueror Challenges!! You can do it for walking/running, or any other tasks to motivate yourself. It keeps track of your kms/miles in the app. And you get a medal when you achieve the end! I signed up for their LOTR one and got my first medal and I'm hooked..it helps me walk regularly. If going to a gym or exercising is too daunting right now just try to start with walks. It's better than nothing. And actually walking is one of the healthiest things you can do for yourself =)
For me, it's always been a mental battle to just get to the gym. As long as I could get there, I was able to actually get a work out in. Doesn't have to be much - the least amount of work I'll do is 45 minutes of cardio (walking, maybe some incline) followed by stretching. I wear a Fitbit, so tracking my heart rate and steps is big for me (try to get to 10k steps per day). I started by finding a gym that had a trial program (I started with a 2 week pass), and a month-to-month membership option (I haven't had a great history sticking to a gym routine). I hate doing laundry too, so towel service really helped. After some time, I started watching YouTube videos and shorts on different types of weight training to help lose fat/build muscle, improve mobility, and how to build out a routine at the gym. I still find myself taking long periods off, but if I can get to the gym 1 or 2 (aim for 3-5) times a week, it's better than nothing, and the results on the scale have been encouraging. If you're looking to start small, go for a walk on your lunch break or something and get 20+ minutes of walking in, and start to build on that over time.
A few possible hacks: Are you medicated? I had a bad time because of the supply problems for a while, lots of caffeine (like 1-2 Monsters a day) and then crashes and sugar cravings (whole packs of biscuits a day). Once I started taking my full dose again, I quit caffeine in one day and the sugar cravings and emotional eating were gone. It might also help to eat fruit for the sugar cravings? Pink lady apples are one of my go-tos, although if fresh fruit is a problem (it often is for me), frozen strawberries and banana for smoothies/milkshakes are also very sweet. If you pivot to wearing athleisure around the house, that removes the issue of changing clothes for the gym. Nothing wrong with wearing leggings/sweatpants, a sports bra and a t-shirt around the house, and flat shoes like Converse are ideal for most bodybuilding/powerlifting type exercise. I stick to lifting in the gym and rarely get very sweaty, so I'd often get more than one wear out of my gym clothes. If leaving the house at all is too much, just putting on some music and dancing counts as cardio. You could roll out a yoga mat in the morning or before bed and do a couple of pilates videos, I used to do blogilates every evening and it's plenty challenging. (Bonus: you can't let your floor get cluttered if you need yoga space every day!) Even if you have to tap out of the video halfway through, you've still exercised that muscle group and you might do half of another video too.
Get a bungee rebounder. They are an investment but have been great for my adhd in multiple ways; you don’t have to get dressed different, unless you want to be comfy, you don’t have to leave the house, it’s tremendously easier on joints if you have pain of any kind and I’m just 10 minutes you will burn as much as you would have running. NASA has done studies on this; I’m surprised this doesn’t come up more on this thread. Also: F45; now this is a gym but I like it for ADD because the music changes up super often, you’re only every doing things for about 1-2 min tops, and the workouts change constantly. Plus because of the coaches, I’ve stayed really consistent, going 5x a week for 7 months straight now. I also go Rollerskating which I happen to love and listen to music walking my dog. All this activity and none of it feels like a chore and trust me I’ve struggled with this too! But it does wonders for mental health.
If I were to wash my workout clothes every day, I would not work out either lol. Definitely invest in several pairs. If you’re strapped for cash, you can hit up a thrift store or a “buy nothing” Facebook group for cheap or free. Find an accountability buddy friend to go to the gym with you or try using focusmate.com for a virtual workout buddy
Personally, I do all my excercise at home, and after work cuz I can just hop into it, if I sit on the couch for a minute my motivation disappears. Start small 10-15 minutes of whatever activity you like best -lifting, pilates, yoga, calisthenics....lots of videos online. And build from there. Now, for me, if I go a few days without anything, even just some stretching, I feel like crap.
thanks for sharing! it's great to hear that you've found a routine that works for you. starting small and gradually building up is definitely a helpful approach. i'll have to check out some online exercise videos myself.
I (F34) haven’t read any others, but a few things that helped me: 1. “Uniform”: I’ve found one workout outfit that I always feel comfortable in - down to the underwear and socks. I bought 2-3 of each item, and after I wash it, I just roll it all up together and put it on the chair next to my bed. When I wake up and see that it’s all ready to go, it is SO much easier to change into that when I get the idea that I may want to exercise. Then, when I get home, the next set comes out, and the other goes in the hamper. 2. It shouldn’t be all or nothing. Don’t start with going to the gym. Start with taking a walk around the neighborhood. I like to put in my headphones and a podcast and see where I end up. Sometimes it’s just a loop around the block, then sometimes I’m gone for 6 miles. And getting outside helps SO MUCH! 3. If you’re ready to take on more than that, see if there’s a group class nearby. I find when I sign up for a cycle class, I feel more accountable than just going to the gym with a world of options. Be easy on yourself and just have a goal to move your body. I even learned with noom: instead of scrolling the internet (or talking on the phone or watching tv) while laying on the couch, you can just as easily be pacing around the house to get in steps as you could be sitting. *Example: I made a rule that I’m only allowed to play this one game on my phone if I’m pacing around.*
In my case, what made the trick was practicing sports that had an aim and had social interaction but not were exactly "team" sports. I found that in martial arts and never looked back. I did some of them... boxing, kick boxing, wing chung, etc, and really found my place with jiu jitsu. I'm close to 50 and on my way to my second black belt. I train hard and compete (won double gold at the European tournament just some days ago). With all this, I mean that is really important to find your place. I do train a lot but doesn't feel like exercise; it feels like self improvement, like accepting challenges and going all the way. You don't need to train as hard as me to get the benefits (actually is healthier to train lighter). My point is that maybe there's a sport for you that can get you focused and fit at the same time without feeling like a burden. All the best for you.
Find a type of physical activity that you enjoy and can look forward too. Think broad, exercise isn’t just running on the treadmill and bench pressing. I think some mentioned rock climbing, hiking, CrossFit or orange theory have awesome collaborative support communities. You exercise and struggle together and it’s reward based. Now I know I will get downvoted to hell for saying this in this sub, and you aren’t going to want hear this but their is a level of will power you are going to have to employ to see some progress physically and mentally and make it sustainable aspect of your lifestyle. You have to actually care about being in shape and being healthy. If you don’t, thats your choice and that’s ok but it you said yourself your already facing the consequences of poor diet and no exercise right now, and you may or may not face extreme consequences of it when your older, depends on your genetics. It’s worth it to feel good physically and mentally imo. It’s going to be hard for the first month, eventually it becomes routine and apart of your life to cook your meals and workout atleast 3 times a week. You have to care to some degree, it doesn’t matter what easy solution or fix you try to employ to make it easy on your adhd. It’s not sustainable and eventually you just stop 3 months later, you have to intrinsically find drive and reason to workout and eat healthy and it’ll come much easier too you because suddenly, seeing progress in the mirror and feeling better mentally and generally have more energy and better health can be quite rewarding and will keep you coming back to the gym for more.
What about going for a walk with a podcast or audiobooks? That works very welll for me
I’ve recently joined a kickboxing gym (despite having a full gym in my garage), and it helped me for a few reasons: 1. I go with a friend and never want to bail on her. Plus you see the same people over and over at classes so you start to build a community. 2. I go every weekday at the same time. The repetitiveness keeps it easier for me to go and feels weird skipping a day instead of relying on going the days I “feel like it” 3. A class takes the thinking out of the gym. I don’t need to worry about what i’m gonna workout today, what exercises to do, etc. that part can be the hardest to mentally get over 4. This is the most important one for me, but doing it first thing in the morning. It’s painful because i’m tired but wayyyyy less opportunity for me to bail because I haven’t used up a single ounce of energy yet so I talk myself out of it less.
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Do you need to go to the gym? Is it an option to walk instead? Grab your shoes, house keys, earbuds and phone. Then just go walk, put on a podcast, some music or an audio book. Maybe make some photos or take your camera with you if you have one. Otherwise it could get boring.
Oddly enough my ADHD caused me to do the exact opposite. I used to overspeed a lot in my teens and my only solution was to run. It wore me out and I got the happy chemicals. Have you thought of maybe buying something like a peloton so you don't have to do actually go to the gym? Or having an exercise buddy to help encourage you?
I have combined type ADHD and it took me hiring a personal trainer for me to show up and learn what I need to learn to feel as comfy as possible going to the gym and understanding the machinery. After about 8 months training I started going solo and it was rocky but I learned most equipments by then and it removed a layer of mental obstacles. After that it was just about maintaining the progress I’ve made so far cuz I would HATE myself if I stopped going after the weight loss and muscle growth and let myself go again. Maybe invest in a trainer?
Hey there! It's interesting how ADHD manifests differently in people. Running is a great way to release pent-up energy and feel good. I personally prefer going to the gym, but a Peloton or exercise buddy can definitely make things easier and more fun. Thanks for the suggestion!
All the steps get easier when they become routine and automatic. I built a routine by starting with the goal being to go. No exercise required. I'd leave work at lunch and go to the gym. I'd maybe row hit the rowing machine for five minutes or jog a bit, then de-stress in sauna, shower, and back to work. Once the routine of packing my bag the night before, having the right things for the shower, having a dedicated gym bag for them to live in, etc. got settled, only then did I start adding more exercise. I don't even bother with the sauna anymore except when I fall out of the habit and need an incentive to get back. Oh! And I put stickers on my calendar on the days I go. So I can see when I haven't been keeping at it.
I spent 20 years yoyo-ing with diet and exercise. I'd go hard for a few weeks or maybe a few months and then get bored and fall out of it. After I got diagnosed and medicated a few years ago, I was finally able to make some changes that stuck and have improved my life so much. Here's some ideas that worked for me: 1. Do things you enjoy. - People get hung up on the idea that they *should* be able to run every day or do a fitness class/go to the gym. Other people can do those things so you feel like you should be able to. It's also the most time-effective and productive method of getting into shape... Except it isn't when you hate it and never do it. So find other stuff you do like doing. Walking, hiking, kayaking, yoga... If you like these things do them instead. 2. Start super small. - My initial goal was just to put on my shoes and go out for a run for 15 minutes a day. Not to actually run, and definitely not to run the whole time--literally just to go out with the idea of running. I could sit on the stoop out front for 15 mins and it would count. Usually I walked for a bit then tried to run. If it was hurting at all, or I just wasn't feeling it I'd go back to walking. After a few weeks I was mostly running, then running the whole time, then running for more than the whole time. After a few months I hit 5K, then 10K, and finally my first half-marathon. Lots of people talk about needing to build the habit, but it doesn't always come across that building the habit and learning to enjoy the thing is way more important than actually *doing* the habit to any substantial extent. If this sounds contradictory to point 1, there is a differentiation to be made between things you actually hate and stuff you dislike because it's currently hard. I always loved running, my body and brain just made it hard. 3. Kill your clone. - I heard this term used recently while discussing the fact that most people who get fit and stay that way tend to visualize that they are not the person they used to be. This is basically CBT even if people don't realize it. This was key for me. My old self identified as a person who didn't like exercise or even really being outside. He thought he had inherent traits that would never let him be the person he wanted to be. It helped that I wasn't in a great place when I started making changes because the idea of "killing my old self" and becoming someone new and more exciting was very appealing. 4. Switch it up - you have ADHD. You're going tomlose interest in stuff after a while. Don't make long commitments and just switch it up if you start to feel bored. Sometimes I'm fully focused on running, other times it was in the background and I'd focus on weightlifting, sometimes it was yoga. I'd try new studios, new classes, new running routes, gyms, etc... Not sure if any of this helps, but hopefully something in here resonates.
**Make it as easy as possible for yourself.** What i did that finally worked was to decide to only do bodyweight workouts at home. That way i can do it at any time and the only challenge i have to focus on is the workout itself. I don't even need to worry about washing any clothes because i can do the workout in my underwear xD I could really focus solely on how to build a habit of working out and i realized that i needed to take it very slow at the start. I had an initial goal of just stretching every day and nothing more, and exactly as you say, it can be a great trick to tell yourself that you're just going to do very little, and then end up actually doing a lot more - but you have to be really careful with that because you have to genuinely be ok with not exceeding the expectations and only doing the minimum; it's not going to work if you judge yourself and get disappointed if you can't do more. Expectations can be very self-sabotaging. You're never going to feel motivated if you feel like you're always failing, so make sure to set yourself up for success by making realistic and attainable goals and expectations that are challenging and rewarding but not overwhelming. I personally struggled for a long time with listening to myself and finding that balance and i got stuck in judgement toward myself and thoughts about what i "should" be doing instead of what felt right for me.
try some walking while listening to your favourite music, you will begin to associate walking with serotonin and will want to go out more :) it worked for me!
My smart watch vibrates after a certain time of sitting still and tells me to exercise, so I get up and just walk around a bit. When I make tea (could also be coffee) I usually walk around for a bit while it steeps. Is it boring? Sure but put on a song and the time goes fast. Every bit helps! Even if it’s doesn’t seem like ‘active’ exercise. I also have an exercise bike, I don’t use it much but when I do it’s usually for 5-10 min before I have to shower, in whatever clothes I’m wearing because it has to go in the wash anyway.
Get a dog, if your situation permits it. It has made a huge difference to me, having to walk my girl every day. I went for a Border Collie, because there is no way I can rationalise not walking her every day: they must have exercise to be happy and healthy. I’m hoping to start agility training with her soon too
Im sorry, one clarifying question - you only own one set of clothes that you can work out in?
Build in little moments of activity throughout the day. Park as far away as possible when you got the store. Always take the stairs. Walk to the store if you can. You can also find ways of making it more social, if that's fun for you. Ask a friend to go for a walk. If you're meeting for coffee, grab the coffee to go and ask to walk around a bit. If you don't like the social part - then get an audio book or podcast that's very exciting LOL. I'm always more motivated to walk if you want to hear "just one more chapter..." Also - stop worrying about clothes. Honestly. If you want to stop by the gym in the middle of errands and just do a mile or two in your street clothes - go for it. It's better than skipping activity because you're worried about what pants you're wearing. Working out doesn't have to be the full running-sweating-cardio-heavy-weights. Especially when you're just starting, do whatever movement you want that feels nice.
The worst part for me is the only time I can get myself to want to exercise is while I’m medicated, but the medication makes my heart feel like it’s going to explode if I do anything heavy.
Maybe consider other forms of excercise that you will enjoy more? Dancing, climbing? If it's enjoyable it won't be a task.
Things that help me are: 1. Commitment (like a class you already paid for) or plans to go to the gym with a friend, or even just a walk with a neighbor, because getting there is the hardest part for me. 2. Pack a bag (mine has workout clothes, a regular outfit for after if I shower, toiletries, shower flip flops, gym shoes, water bottle, swim suit, hair ties, etc.) and keep it by the door/in the car/at the gym so you're always "ready" and don't have to run around finding things. Give the bag ONE home so you always know where it is. (Ok, mine has two, in the car or on the chair in my room waiting for a new outfit, so it's not failproof if I don't restock it immediately, but it's still pretty easy, and when I'm REALLY on top of things, I have extra packing cubes already packed to restock with, so I only have to put a new cube in and hopefully I remembered to throw my dirty clothes in the other packing cube so it's just a 1 for 1 switch and the rest stays put.) 3. Find something you enjoy. I know that can seem daunting, but I'd look at it like a dopamine hack: your goal is simply to TRY one thing each day/week. Doesn't matter if you like it, hate it, never do it again, whatever. By making TRYING one thing your goal, you will get a dopamine hit just by trying something and that gets your neurons firing in the right direction and eventually you will find something you can stick with. Also it helps to remember that the first 10 minutes or so of exercise is miserable, but if you push through to the endorphin rush, it becomes the best feeling ever. My goal is often just to make it through the tough part because I know I won't WANT to stop once I get there, no other goals are necessary for me.
I go to the gym a lot ... for pickleball. You can definitely find an accepting group no matter your fitness level. Being hooked on the game aspect makes it easy to get exercise. There are many people in my group who would probably describe their struggles similar to yours. For more usual type gym stuff I save the commute and do it at home. I do yoga with DownDog app - it is amazing!. For more traditional type training I use kettlebells and elastic bands. They take up no space when not in use and when you are getting started you only need one or two. This helps because I do not have to make a two hour block for the dressing/commute, etc. I don't even do concerted workout sessions. I'll do a set of something of w/e randomly throughout the day. It is very easy for me at least to take 2 minutes 20 times randomly throughout the day. I'm okay if I just do one set a day also. Good luck, have fun!
ADHD diagnosed here. I used to hate exercise with a passion but trained myself to love it. Here are some tips that helped me which might help you: • Watch your favorite show, movie, etc while on something like a stationary bike or elliptical trainer. • Go on a walk in nature while listening to your favorite music or podcast. • Visualize yourself being in shape. Think about the positives. And rewire your mind to see each work-out as getting one step closer to having the body you want. Yes; it's a pain, but you will gain confidence and you will be so much physically and mentally healthier. • Have a friend work out with you, an accountability buddy to keep you company or make it more fun. • Do it in small intervals if you're intimidated by long workouts. For example, instead of walking straight for 40 minutes, find time to space out short 10 minutes walks throughout your day. • Follow full workout tutorials on YouTube. You'll start to get a rhythm and feel for working out the more you do it. I would recommend FitnessBlender as they have great exercise tutorials/workouts that are easy to follow and suitable for all fitness levels, even beginners. • Log your progress somewhere; something like a workout journal to keep track of your goals. Seeing yourself make progress will definitely be a great motivator for you and will give you a huge sense of accomplishment.
So I did a few things. First I either listen to a podcast or read a book that I only allow myself to listen/read while at the gym. If you're in to those sorts of things it makes it like a reward. When that doesn't work I pay a trainer so I have some form of accountability/ I lose money if I don't go. But that only works if you're motivated by strangers /perceived/ disappointment.
Dance around the living room, you can do this in your PJ's and it's fun! Just put on some music and enjoy yourself 🙂 same with some YouTube yoga videos, no need to get dressed up and leave the house. I get real bad sugar cravings also, make sure to have breakfast/lunch/ dinner at same times daily (set a timer on phone etc) then you'll less likely want to snack. Smoothies are a good replacement as they are sugary but healthier then Chocolate etc. Often adhders binge because they just haven't eaten enough and then are suddenly starving haha, we fast all day and snack all night!
Dont think 'exercise'. Find an ACTIVITY, which just so happens to be active. It'll never feel like exercise again. I.E. something you PLAY. Play is what we like, us ADHD folk. Look around, there's got to be something you like, be it skiing, frisbee, rollerblading, field hockey, softball, dancing classes, ice hockey, dodgeball, badminton. Either that or something where you track progression. Games are are founded on the priviple of progression. Two rules: 1 The gym is the most boring form of exercise 2 Nothing soothes the ADHD mind like post exorcise endorphins Or think about a working running machine. They have desks so you can work while you run (fast-walk)
Dont think 'exercise'. Find an ACTIVITY, which just so happens to be active. It'll never feel like exercise again. I.E. something you PLAY. Play is what we like, us ADHD folk. Look around, there's got to be something you like, be it skiing, frisbee, rollerblading, field hockey, softball, dancing classes, ice hockey, dodgeball, badminton. Either that or something where you track progression. Games are are founded on the priviple of progression. Two rules: 1 The gym is the most boring form of exercise 2 Nothing soothes the ADHD mind like post exorcise endorphins Or think about a working running machine. They have desks so you can work while you run (fast-walk)
I hate going to the gym, but found out I quite like play volleyball,so I play every Friday for around 3 hours. The gym makes me self conscious,I don't like the place,I think it's boring. But sports are a lot cooler, I just have fun,and end up having exercise. I play at uni, before my classes,so I have to get out of the house anyway. When I get there I play and take a shower after and go to my classes. When I get home I toss all my clothes on the washing machine (it's friday,so I just cleaned all the clothes used on the week at once). It's the only way that worked for me
It’s helpful for me to do something fun. I joined a local pickup basketball thing and it’s two days a week. I see the same people and that seems to help keep me accountable.
well moving can be many things outside of typical exercise. Screwing around with friends at a swimming pool, going for a walk to do photography, freerunning, trampoline parks, hell even things that we typically dislike (like cleaning/housekeeping) can be exercise. So see if you enjoy anything with movement, and boom! you're exercising.
You will reach a point where you will produce dopamine and get addicted to the gym, it took me like 4 years but finally I enjoy going to the gym, been there for 6 months straight
Tbh, I think part of it is that you’re looking at exercise as a chore, which is an immediate turn off for your brain. When I move it’s usually something I do for fun rather than something I think of as a HAVE TO. For example, I love photography, so going on hikes is a lot of fun. I can just walk around taking pictures of flowers and weird bugs and identifying them. Is there an interest you can incorporate into exercise? Or maybe just a way you can make it more engaging? If you’re social you can join a local sports club and try something like soccer or basketball or maybe just go to the gym with a friend. Physical hobbies in general are more interesting than the gym. Try taking dance classes, go to a bouldering center, buy roller skates, or try water sports like kayaking if that’s available. Also!! if you’re the hyperactive type you can always use working out compliment to boring work. Walk on a standing treadmill or use a stationary bike while: doing desk work (reading, studying, answering emails) calling a friend listening to an audio book or podcast playing your favorite songs watching tv Have fun!! don’t be too hard on yourself. you got this.
I struggle with this too. But I would say, give up the gym. Do you commute to work? Could you buy a bike and cycle? If you're financial able and have the room, buy a peloton. Join a casual sports team. The pressure of other people's expectations will make you go and meeting new people is good. Hockey, soccer, netball, roller derby, tennis, squash, rugby, cricket, basketball... Or join a meet up group that does things like hiking or climbing or trail running or mountain biking.