If you have ADHD, you’ve probably been told that movement is “good for you.” And it is! Research shows that regular movement can help boost dopamine, improve focus, regulate mood, and reduce stress. All of this sounds great in theory, but in practice, it can seem impossible to stick to a routine.
Though traditional exercise advice often isn’t designed with ADHD in mind, that doesn’t mean a movement practice is off the table. It just means you need one that is specifically tailored for you.
So how can you build a movement practice that not only feels good but is manageable and realistic for you to commit to?
1. Redefine what counts as movement:
You don’t need to adhere to a strict gym routine or train for a half-marathon to reap the benefits of movement. ADHD brains often crave novelty and spontaneity, so give yourself permission to think outside the box when it comes to crafting your fitness routine. Movement can look like many things, including dancing to your favorite soundtrack, walking in loops while you voice-note a friend, playing with your dog or children, and doing jumping jacks when you’re feeling overstimulated. If going to the gym on a regular basis feels overwhelming, consider adding movement to your regular routine when you can, i.e. hopping off the bus a few stops early and walking the rest of the way home or taking the stairs in-between work meetings. As long as it gets your body moving and your heart rate up, it counts.
2. Remember that you don’t have to go at it alone:
Body doubling, which involves working on a task with someone else present, can be a powerful strategy for people with ADHD, particularly when it comes to staying motivated with fitness and exercise. Grab a friend and go on a bike ride or run errands together so you can both get your exercise and socialization in! Participating in a competitive sport with a friend as your partner, whether that be HYROX, pickleball, or an intramural sports league can also encourage you to get some movement in because it gives you a concrete event to work towards.
3. Make movement easy to start:
When you have ADHD, it can be difficult to find the motivation to get started. Instead of aiming for long workouts right away, focus on developing activation energy (the initial push needed to initiate an activity). In order to “trick” your brain into getting started, you’ll want to reduce as many of the barriers to you moving as possible. This includes keeping workout gear, including clothes, resistance bands, and a yoga mat, visible and accessible as well as committing to moving for only five minutes.
4. Use novelty to your advantage:
One of the fun things about creating your own movement practice is that there are no rules. If one day you want to play volleyball, then you can do that, and if another you want to attend a hot yoga class, then that’s your prerogative. Use your love of novelty to your advantage to create a movement routine that allows you to try new things and learn more about yourself and what you personally enjoy.
5. Focus on building a flexible schedule, not a strict routine:
Consistency is important, but for those with ADHD, that might look like developing a general pattern of physical movement, not a strict routine. Instead of specific scheduling workouts at a precise time, try giving yourself a menu of movement options that you can choose from based on your mood or the time of day. You can also try anchoring movement to something you already plan on doing that day (i.e. like right before your morning coffee or shower) and writing sticky notes and setting up calendar nudges to remind you of your intention to get some movement in.
6. Design your new movement practice around self-compassion:
Criticizing or guilting yourself might work in the short-term, but self-compassion is a stronger foundation for developing a lasting movement practice. You’re not lazy or a failure if you don’t make it to yoga everyday at 7 am. Movement is a way to take care of your physical and mental health, not a punishment, and there are various ways to cultivate your practice.
Get Help at The ATTN Center
Our team knows that you may experience more than one mental health concern as a result of ADHD symptoms. This is why we are happy to also offer ADHD-focused therapy for anxiety, depression, and couples. We also provide services including neurofeedback, group therapy, and ADHD testing options. At the ATTN Center of NYC, we do everything in our power to treat ADHD without the use of medication, but we understand in some severe cases additional measures may be needed. As a result, we also maintain close relationships with many of NYC’s best psychiatrists. Feel free to visit our articles page for more helpful information today!