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For many people, maintaining a fitness routine is a challenge, but for those with ADHD, it can feel like an Olympic sport. The struggle to stay focused, manage time, and maintain motivation often gets in the way of regular workouts. However, there are science-backed strategies to make fitness a lasting habit, even with a wandering mind.
1. Make workouts dopamine-friendly
According to the Journal of Neural Transmission, people with ADHD have lower levels of dopamine, the neurotransmitter linked to motivation and pleasure. The report claims that this is why workouts that feel monotonous can quickly lose their appeal. The solution is to choose activities that excite you, dance, rock climbing, martial arts—anything that keeps your mind and body engaged, continues the above source.
“Variety is key,” says personal trainer and ADHD advocate Jake Reynolds. “If a routine gets boring, swap it out for something fresh. Keep things unpredictable.”
2. Keep it short and sweet
ADHD brains thrive on short, high-intensity bursts of exercise. A 2021 study in Neuroscience & Biobehavioral Reviews found that even 10-minute HIIT sessions can significantly boost focus and energy levels. The above study suggests micro-workouts throughout the day—jump squats while your coffee brews or a five-minute core session before bed.
3. Use fitness as a brain hack
The Harvard Medical School states that regular movement improves executive function, and the brain’s ability to plan and focus. It is mentioned that exercise isn’t just about getting fit—it’s an ADHD-friendly productivity tool. If you struggle with focus, start your day with movement. “I tell my ADHD clients to use workouts as a warm-up for their brain,” says Jake. “Even a quick walk before work can help with mental clarity.”
4. Build an external system
ADHD brains struggle with self-motivation, so external structures help, according to the British Journal of Health Psychology. The publication then advises that you use alarms, habit-tracking apps, or even social accountability—working out with a friend makes you 65% more likely to stick to a routine. “Gamify your progress with fitness apps or reward yourself after a week of consistency,” adds the above source.
5. Ditch perfection, embrace flexibility
Perfectionism is the enemy of progress. Did you miss a workout? No problem. ADHD-friendly fitness means adapting, not quitting.
Staying fit with ADHD is about working with your brain, not against it. Find what excites you, keep it flexible, and most importantly—have fun.
Also see: The correct way to do wall squats and their benefits
