Starting an exercise routine when you have ADHD can feel like an uphill battle, and for a long time, it was for me. I would often dive in with great intentions, reading all the expert advice and feeling determined, only to find that after a week or two, I had moved on to something else or lost interest completely. It was frustrating, and I felt stuck in a cycle of inconsistency. But when I finally understood how deeply exercise could impact my mental health, things began to change.
Exercise is particularly important for people with ADHD, because it boosts dopamine, which lifts your mood, increases motivation, and helps you feel more mentally balanced. In this post, I’m going to share some tips that helped me build a consistent exercise routine—and most importantly, how you can start yours.
Keep It Simple
People with ADHD often struggle with structure and planning, so the key for me was to create a routine that worked for me instead of trying to force myself into a rigid schedule. My rule was straightforward: do some form of exercise every day, no matter how small. It could be a 20-minute run or even just stretching. The important part was to do something daily.Start Small, Build Confidence
When you’re starting out, it’s essential to begin with small, manageable workouts. Not only does this help prevent injury, but it also gives you a quick win each time. Weirdly, if I thought too much about a workout before doing it, I’d convince myself it wasn’t worth it. But once you start, even a small session can lift your mood and give you a sense of satisfaction.Remove Overwhelm, Avoid Procrastination
One of my biggest hurdles was feeling overwhelmed by decisions: What type of workout should I do? What time should I go? Should I be doing cardio or weights? To cut out that noise, I didn’t stick to a specific time or workout plan. My only goal was to get something done every day. This mindset helped me avoid procrastination and lowered the chance of skipping out.Choose Convenience
Location matters. I picked a gym that was close to my home, and I had a running route nearby as well. By having options that were easy to get to, I removed excuses like, “It’s too far,” or “I don’t have time.” The fewer barriers to entry, the better.Prioritise the Routine (But Be Realistic)
In the beginning, you need to prioritise your new exercise routine over other things (within reason, of course). You might not hit every single day, and that’s okay. Even if you manage 3, 4, or 5 days, you’ll feel accomplished—and that’s your dopamine kicking in! Stick with it, and after a week or two, you’ll notice improvements in both your fitness and your mental attitude toward working out.Adapt After a Month
After about 4-6 weeks, you’ll find that the routine has become more natural, and your body will have adjusted. At this point, you can start shifting your mindset to focus more on your fitness goals—whether it’s building muscle, losing weight, or increasing endurance. I recommend mixing up your workouts, like alternating between cardio (running, rowing, swimming) and resistance training (using different muscle groups). This variety helps prevent injury, improves results, and keeps you engaged.Embrace the Guilt (It’s a Good Thing)
After a while, you might notice that you actually feel guilty if you miss a workout—and that’s a good sign! It means the habit is sticking, and you’re starting to enjoy the process. When you reach this point
Ollie Coussins
Mind Provisions Co-Founder
