Exercise and ADHD: It’s Complicated (And That’s Okay)

Let’s face it, the idea of exercise often conjures images of grueling gym sessions, endless treadmill monotony, and sweat-soaked misery. As someone navigating life with ADHD, I understand that traditional workout routines can feel like trying to fit a square peg into a round hole.

We’ve all heard about the amazing benefits of exercise: better memory, improved learning, enhanced problem-solving skills, improved mood, and better focus. These benefits are especially enticing for those of us with ADHD, since these are precisely the areas where we often struggle the most.

And if you're like me, you've probably also heard the well-meaning advice:

“Once you get started, you’re going to love it!”

Let me be honest with you: I've stopped and started exercise routines more times than I can count, and I've never developed that passionate love affair with working out that some people seem to have.

But here’s the twist: exercise doesn’t have to be an all-or-nothing ordeal.

And honestly? That realization matters.

Exercise Is That Friend You Rarely See

For many of us with ADHD, exercise feels a lot like that one friend we don't see very often. You know the one…you make plans weeks in advance, and then as the day approaches, you find yourself wondering if you actually have the energy to follow through.

If you manage to gather the motivation, find your workout clothes (that aren't in the laundry), and actually get out the door, great! But if your energy or social battery is depleted that day? The door remains firmly shut, and Netflix becomes your evening companion instead.

And here's the thing, for those of us who actually make it out the door, whether to the gym or to meet that friend, I bet you can relate when I say:

“I'm always glad I went.”

“I feel better afterward.”

I myself usually even get some good laughs out of it, whether from hanging out with friends or trying to figure out if I’m using the gym equipment correctly or accidentally inventing a completely new exercise that the machine wasn’t intended for.

You're Not Alone If You Haven't Fallen in Love

I want you to know something important: if you haven't fallen head-over-heels in love with exercise, you are not alone. Not even close.

While we constantly hear about the benefits of regular physical activity, we don't often hear about the very real obstacles that make it challenging, especially for people with ADHD.

When I talk with my clients, these are some of the most common barriers they mention:

• “It's so boring, I can't stand doing the same thing over and over.”

• “I don't know how to use the machines, and I feel awkward asking for help.”

• “I'm completely drained after work, the last thing I want to do is exert more energy.”

• “Once I get home, the thought of going back out feels impossible.” And honestly? I get it.

Because exercise isn’t just about exercising. There are so many executive functioning pieces wrapped around it.

Starting an activity, maintaining focus during repetitive movements, scheduling time to fit workouts into our already busy life…did I mention remembering to pack gym clothes, a water bottle, possibly a snack to carry you through? These are executive functioning tasks and can be really challenging for those of us with ADHD.

And if you're not interested in or enjoy working out in the first place, then that’s another piece of the battle you're facing.

Our ADHD brains are not motivated by importance.

Redefining Exercise: Your Way, Your Rules

Who says exercise has to mean hitting the gym for an hour every day?

Let's broaden that definition.

Maybe it's a brisk walk around the block, choosing the stairs over the elevator, or even transforming daily chores into mini-workouts. The goal is to find what fits seamlessly into your life and keeps you moving.

Because movement is movement.

Costco Cardio and Laundry Lifts: Finding Fitness in the Everyday

Take my recent trip to Costco, for example. After circling the parking lot like a hawk with no prey in sight, I ended up parking at what felt like a different zip code.

Instead of grumbling, I thought:

“Great, I’m getting my shopping done and my steps in at the same time. Winning.”

It's all about perspective.

And then there’s laundry, a chore that never ends.

On weight days, I turn it into a strength-training session.

Squatting to pick up that overflowing basket? That's a full squat right there.

Lifting it onto the table? Excellent deadlift form.

Carrying the basket upstairs while trying not to trip over random shoes someone left in the hallway? Functional fitness.

Who needs dumbbells when you have a week’s worth of clothes to wash?

Tailoring Exercise to Your ADHD Brain

Understanding how your ADHD brain operates can help you choose the most enjoyable and sustainable forms of exercise.

Craving Structure?

If routines keep you grounded, consider structured workouts like group classes or sessions with a trainer. The set schedules and guided instructions can provide the consistency that feels reassuring.

Need Variety?

If monotony is your nemesis, mix it up. Alternate between weights, resistance training, cardio, hiking, swimming, or different classes throughout the week. Keeping things fresh can help keep you engaged.

Want to Learn Something New?

Dive into activities that challenge both your body and mind. Yoga, martial arts, rock climbing, or experimenting with new gym equipment can satisfy that itch for novelty while keeping you active.

Need Accountability?

For many of us with ADHD, social accountability works wonders. Finding a workout buddy or joining a class with a great instructor can turn exercise from a chore into an event.

Feeling Overwhelmed?

Lower the bar drastically.

Instead of planning for an hour workout, start with just five minutes. Often, getting started is the hardest part, and once you begin, you might continue naturally.

And if not? You still moved your body for five minutes more than you would have otherwise.

That counts too.

The Benefits Matter- Even If You Don’t Love It

Research has shown that exercise can improve attention, mood, executive functioning, and emotional regulation for people with ADHD.

But honestly? Most of us don’t need another article telling us exercise is “good for us.”

We already know that.

What we need is permission to stop approaching movement like we’re failing some imaginary fitness test.

Maybe success isn't falling in love with exercise or maintaining a perfect routine.

Maybe success is simply moving your body more often than you did before, finding physical activities that don't make you miserable, and acknowledging the effort it takes to work against your brain's natural tendencies.

Because the best exercise is the one you'll actually do.

Whether that's dancing around your living room, gardening, walking the Costco parking lot, doing laundry lifts, or playing with your kids at the park, it all counts.

The next time you manage to get out the door for any kind of physical activity, even if it's been weeks since the last time, celebrate that victory.

You're not failing at exercise; you're navigating it differently.

And that's not just okay, it’s perfectly aligned with living authentically with ADHD.

If you’re tired of trying to force yourself into routines and systems that don’t work for your brain, coaching can help. The goal isn’t becoming a different person, it’s finally learning how to work with the brain you already have.