How to *actually* workout consistently with ADHD! 💪

Join me in my $8 How to Build a Workout Routine with ADHD Workshop here (join Live or get access to the recorded session) 🏃‍♀️🌻: hayley.busybeewithadhd.org/of...
Over the last 2 years I started to figure out WHY I could never hold a workout routine for more than a few weeks or months. Now that I've unlocked these secrets, I workout nearly EVERY DAY! 🌞 (it just probably looks different than you expect!)
Join me in any of my other programs here! hayley-honeyman.mykajabi.com/
00:00 Intro
01:35 Expectations vs. Reality
02:20 Reality of ADHD Workout
04:35 Movement Menu
07:00 Consistency/Habit Stacking
09:17 Accountability/Goal Setting
11:44 Changing Focus
13:40 How to Start
15:10 Final Thoughts

[@sweetderpg]

I really love the line "Stop being afraid of being perceived trying"

[@cassiefay2829]

@sweetderpg same! it was really difficult for me last year to start running again, because I need to be outside or it's just too tedious, but knowing people on the trails or roads would see me huffing and puffing up what is barely a hill was terrifying 😖 Now that I've managed to stick with running and can get up most hills without passing out, i get, once or twice a week, some stranger passing me and saying "good job" or "get it girl!" and damn if that doesn't make the perception kind of worth it & yay dopamine! 🤩

[@madddoll8685]

Me too! I HATE BEING PERCEIVED. I started PT sessions at the beginning of February after thinking about doing it for years. I'm an absolute beginner and it's been humbling as heck... but I'm so glad I did it. Even if I don't do it forever I'll still definitely gain more skills and safe training methods from it =)

[@twitchy_bird]

But I don't want to be perceived existing at all lol....

[@martuut.9404]

Yep. Even though I told myself it's a stupid excuse to not do anything, that nobody really cares, and even if, then why should I care about that - I still feel stupid when I think about doing phisical activities in front of people. Even since being a child I had this paranoia that there's always someone watching me and thinking "pff pathetic" and lauging. Almost haunting lol. The times when I thought "ah whatever" and went running or rock climbing, ignoring people watching me, felt so good!

[@awaredeshmukh3202]

I feel like "looking cool" is linked to "seeming effortless" and that means you can't be perceived trying and "look cool" at the same time. So I'm trying to retrain myself to care more about what I'm actually doing than about what it looks like I'm doing.

[@zeller1217]

Not me in this moment getting mentally ready for a workout kneeling on the floor for the last 1 hour getting locked into scrolling youtube and procrastinating to actually begin my workout

[@MoonlitBookworm73]

So real 😭

[@alexandrar.4071]

Same here😂

[@nijnij3988]

Oh my gosh! I'm not alone in this?

[@sibongilethwala7080]

Look up workouts you can do in bed/ lying down.

[@MoonlitBookworm73]

@@nijnij3988 Nope! It’s called executive dysfunction!

[@lillk001]

For me the barrier to working out has always been "But I'll have to shower after" because working out means sweat, sweat means I have to have a full shower and hair wash, and washing my hair means styling and blow-drying my hair and it's such a mountain to climb some days - but not all "movement" is sweaty. I like that there are several movements I could put in that centre circle that don't get me sweaty at all and I could do on a day where I don't have capacity to shower after. Love this!

[@NiaLaLa_V]

A study found that regular housework kept women healthy in their senior years. You don't have to sweat :)

[@nataliyalalor4915]

I completely relate. I liked Barre because you don’t sweat during it. Yoga as well. And walks. Strength training can get sweaty but it can also be ok. I think it’s a matter of finding the right workout!

[@forgesoulfire1320]

This is such a challenge, especially in the winter... ignoring executive dysfunction on workouts... if it's not that, it's temperature hindrance, if it's not temperature then its getting delayed because hunger, anxiety, body pain, no energy etc etc etc...

[@atinity6749]

So true! During summer I only have put on my shoes and get out the door. Wish it was that simple rest of the year 😭

[@Hi_Im_Akward]

I've been investing in better winter gear so I'm not so miserable outside, but the hurtle of putting on all the clothes for myself and the dogs is a big one. Especially if I only have half an hour from after work to the next thing I need to do.

[@juanitaetienne2098]

Literally can't get up because it's too cold even though I know a workout will warm me up

[@li3838]

Try dancing. Like on you room, alone. It can be as mild or intense as you want. You can have multiple small sessions so you can warm your body little by little.

[@ejpossum5393]

this is why i really want to get a walking mat, we have about 2 months a year that arent miserable in my state

[@emmataylor1377]

Climbing is exercise that feels designed for the ADHD brain. Like its colourful and ever changing. You feel progress every time you go, even without going up grades you manage routes that you couldn't before making it high dopemine. Its especially motivating if you go with a friend and make it a weekly thing as it makes it easier to stay consistent. The community is hugely supportive regardless your level. It can also be a surprisingly social sport, like I am quite a shy person yet the climbing gym creates an environment where it is easy to talk to new people. It's very easy to make climbing your entire personality but like us ADHD people tend to do that anyway. Overall would recomend everyone to try climbing.

[@vintageshake8059]

Climbed for about 15 years. Had to stop because of all the people flooding the gyms. When I started it was a 25 dollar a month habit, it's now 100 dollars a month for most climbing gym memberships. It's a great activity, but it was totally ruined by becoming a fad.

[@emmataylor1377]

@@vintageshake8059 Thats such a shame, mine is only £27 a month and is apparently the world's biggest indoor climbing centre, so ive been really enjoying the extra awareness of the sport. Really hoping that it gets added to the paralympics cos paraclimbing is so far to watch. Sorry that its ruined the experience where you are

[@Tired_Night_Owl_in_the_Woods]

I made a rule for myself: if bus is comming in more than 7 min (or other time that is enough) I walk to the next stop😅 It works magic as I hate standing and waiting for the bus. Thus, I do not get bored and get my steps😂

[@LeopardGeckoful]

One thing that helps me is looking forward to how my muscles feel after my workout. I aim for a very warm buzzy feeling post-workout in my muscles, and I focus on that as my short term reward

[@Hi_Im_Akward]

So, I deal with a lot of pain issues and working out usually triggers them. And I've been gaslight a lot about it "because pain is gain"... So I find it interesting when people talk about what it should feel like. I usually push past my limits just to end up with a migraine or feel like passing out and I think my blood pressure tanks. The most consistent movement I've been able to maintain is walks and stretch focused yoga.

[@nikk6435]

@@Hi_Im_Akwardsame, I've realized it has been one of the biggest obstacles for consistency and it took me years to figure it out. People usually say "just eat more." So when I'm finally working out, I get in the groove, overtrain, and then become non-functional next day. Then boom another week went by. Recently I've decreased intensity/weight and now focus on doing shorter workouts more often. I'm working on excluding exercises that I notice lead to neck tension (and then migraines) or trigger my lower back pain. Also started going to PT to focus on specific muscles that need strengthening. Will build up over time. There's an app called Gentler Streak that helped me learn the importance of recovery days. Yoga is based.

[@anonymousleapyear5616]

I love that, I need to try focusing on that because I like that feeling too

[@twinkletoes1507]

@@Hi_Im_Akwardme too on the yoga. I don’t have pain, but all the other things that ADD have, especially procrastination, time management, depression, etc.

[@halloween2010blue16]

I have something called a dice roll sheet. I have 2 column, one for the morning and one for the afternoon and 3 sections. High energy, medium energy and low energy. All columns are numbered 1 to 6. And each number had an exercise like walking, exercise, or stretch. On a high day I would do 15 minutes of exercise in the morning, a medium day it's 10 minutes of exercise and a low day would be an activity like meditation or reading or 5 minutes stretching. Every morning I roll the dice and the number it lands on is the one that I do. For example if it lands on 4 I have the option of doing 15 minutes of walking (high), 10 minutes of walking (med) or 5 minutes of stretching (low). Depending on my energy level, I would pick one of those options. Been doing it for a few days now, I I worked better than having one routine that I have to stick to. I feel less bothered or "guilty" for straying from the routine when it feels too much

[@XoIoRouge]

Out of all of the ADHD Coaches, you're the only one who I can actually relate to. You pinpoint the factors that have always plagued me - I constantly "give up" on something because I'm no longer interested in an activity. I've always felt like I can't pursue one exact thing because I'm going to give up on it after about 25% of it.

[@soirema]

We just cant do one thing all the time, running, gym, basketball, gymnastics and then go again

[@ughestrada]

Having a movement menu is so genius, and I'm so mad I didn't think of it myself lol But seriously, the menu and being consistent with movement, rather than being consistent with a certain activity is something I really needed to hear. I thought going to the gym 3 times a week was key, but then I got bored with it, and worried I just wasted money on a gym membership. Thanks for this video! You've helped me understand my ADHD even more!

[@torkboyz5871]

🤯this is the first time I've seen it recommended to watch at 1.25 speed... sitting here at 1.75, life changed. thank you!

[@jennyjenkins877]

It lowers the content creator's watch hours so I only do this to 1 person I subscribe to who puts out videos over half an hour long and talks slow.

[@cocoaxo6126]

i love going to the gym because i realized when im at the gym or taking a long walk, make up a few of the times where my brain turns completely off. my thoughts are nowhere as gigantic, messy and chaotic than when im active or outdoors. i get antsy if i haven’t been outside in a while despite usually not wanting to leave my room

[@DaemonetteLeilu19]

I just want to say, without sounding creepy, that you are the person i have been searching for my entire life. Nobody seems to know how to effectively and positively live life with adhd. Ive talked to therapists, specialists, fellow adhders, and they dont know how to help. I thank you immensely for being you and sharing all your adhd knowledge. ❤

[@XoIoRouge]

Without sounding creepy, I completely agree. None of the professionals know, and every video I watch of hers is exactly accurate to my situation. For once I feel like I'm not alone.

[@egaupinthisbitch]

Now maybe it’s creepy? 😂 And I have to completely agree with both of the previous sentiments ❤ thank you for what you do

[@Plethorality]

​@@egaupinthisbitchhaha! Nah, not creepy. And you are not alone.

[@tempestartificer3669]

I'm not trying to make it sound creepy, but saying creepy is what made it creepy

[@mandy3404]

Best advice about ADHD and excercise I got was 'you gotta get addicted to it' which sounds unhealthy but sometimes you just gotta roll with how your brain works. Found a hobby I enjoy and has a creative outlet to keep up novelty and it's the longest I've stuck with regular excercise

[@Haylyn]

I am blessed to have a gym membership where there are lots of free classes that you sign up for in advance. Knowing the teacher is waiting or that I am trying something new/random has really been helping me!

[@nikibananana]

I have a gym membership. And ive been paying for it for a year without going. Im on meds for the first time and still trying to get the motivation to go again :(

[@michaelgay5895]

Reminds me of when I randomly signed up for an olympic-style fencing class my last college semester! It was awesome, and I think the ADHD competition brain really likes the idea of fighting somebody (safely of course).

[@randljuliansawesome]

I love that Obi is constantly looking up at you and staring at you every time you stop petting him like "Excuse me? You are not finished giving me pets" 😤

[@ASentientPlant]

Great timing!! I REALLY NEED to start working out again! The most consistent I ever was, was during hard lock down, about 3 months. I worked out with my roommate's teenager. Felt a great difference in my body and mind, and when i stopped, i actually MISSED working out and WANTED TO, until about 2 or 3 weeks went by... Then the motivation left and never returned! ** I am disabled and have chronic pain which makes it hard to start and maintain a workout schedule... esp. when a flare up takes me down for a few days, or a migraine, or god forbid I pull something again and it takes weeks to months to heal... Also neurodivergent, & poor. I looove swimming and my PT says that would be the best way for me to workout, but I cant afford a gym membership that *has* a pool!

[@RachelMullerCreations]

If you have a YMCA near you, they have a pool. They also offer membership assistance for low income and disabled. At my YMCA it's $45, can vary depending on where you live. Which isn't really that bad for a place with a pool.

[@heyyfirefly]

im exactly in your situation, chronic pain, adhd, migraines and being poor af. also loooove swimming. unfortunately I live in Europe and cant afford it either :( I hope we can find a way we enjoy moving (or get more money lol) also i wish for a lot of no pain days for you! ❤

[@meganmarch8769]

Yoga helps me greatly with my chronic pain💛 Highly recommend the KZbin channel Yoga With Kassandra

[@buketdoesstuff]

I do not know whether i have adhd or not, however, it is so relatable. I start a hobby, do very intensively and suddenly it starts to not working for me and I switch to something else. I cannot stay without doing something but it never is the same thing. I sometimes switch back to things that I left before again and again. Finally I accept that my efforts for something is not lost if I leaving and come back and leaving a hobby is not the end of it.

[@cutefugu2023]

I found out that I stay more interested in sports if they are outdoor (swimming in a lake, stand up paddle, riding my bike, hiking) so at least the surroundings can change so it gets less boring. If it's a sport inside like yoga, I prefer joining classes with a group setting and not too long sessions to keep me motivated. Plus I try walking more in daily life. Still need to learn not to feel guilty about having low energy days though (which often appear when I overdid it after restarting sports again from 0 to 100).

[@EmmaRayne]

Everything you're talking about is great and makes a lot of sense :) EXCEPT the part about accountability. I recently found out that I have autism PDA, and I've always wondered why telling others about my goals or announcing them to others or putting any kind of pressure on myself to have to do something will make me quit. But if you have PDA, that's why. Accountability will kill your goals and make you never want to do the thing that you actually want to do. So, for us PDAers, we need to do the exact opposite. Never tell anyone about your goals and do them in secret!! LOL

[@Rebe8d89AH]

PDA in relation to accountability as you've described it is my biggest nemesis. I tell anyone anything and the desire burns to nothing. I'll specifically not do it anymore. I have to make plans and keep them to myself to make any leeway but I'm also so eager to share what I'm doing when it works. Such a paradox.

[@Nicki13Lover]

I love the menu concept! I feel like I talk myself out of doing a workout because I'm tired but I feel like giving myself the option to workout in ten minutes or less could be that motivator.

[@christophershank3399]

I just want to say... thank you. I'm starting to learn more about myself and change the way I think about life, my own place, my... everything, really. Seeing that there's someone out there that has been dealing with similar things is very helpful, and I've been deep diving on your channel and, as a result, feeling a lot less stressed about how I'm going to function short- and long-term.

[@BH-kw8rh]

Ok admittedly I'm hormonal AF today, but this is me here legit crying with relief because I've struggled my whole life to exercise consistently and NEVER managed it before. 😭 Now i know why and these pointers make SO much sense 🙏 Thanks for all that you do! Absolutely signing up for that workshop 💜

[@ellebelle86]

I know this is off topic but Hayley, that shade of blue is really pretty on you, lol. Thank you for this video - I struggle like crazy with being active, and I've been feeling bad about it lately. I'm excited to give this a try!

[@StarGuardianKassadin]

I found dance is a very good way of moving for me. I am taking three different styles of dance so that every night, it's something different and it gives me variety. It also involves having a show at the end of the year, which means I have a goal to look forward to and to keep me accountable

[@dariadavay]

Great stuff! Having a PT definitely helped out me on the right track at the gym 💪 For the North American homies that live in less walkable places, I'd throw in tweaks to daily life that don't necessarily need special time carved out -- parking farther away from wherever you're going, doing short journies by cycling or walking instead of driving if you have safe infrastructure to do so, etc.

[@ashleykennedy2824]

There's also tons of indoor walking routine videos on YT. For those that remember Leslie Sansone's walk away the pounds, she rebranded as the Walk at Home channel.

[@kalinders]

Try rollerskating! Most fun way to work out for me as an ADHDer

[@baus7]

Oooohhhhhhhh I loved rollerblading as a teen. Time to get me a pair 🎉

[@AJTivol]

My schedule is so inconsistent that habit-stacking doesn't work but having a workout menu is incredibly helpful. I hate (HATE) working out with other people and do not respond well to outside pressures but the idea of setting goals that are improvements for me to achieve (along with a workout menu) is exciting. And the icing on the cake -- it's okay to do what you want to do until you don't (but it can still stay on the workout menu for when I decide I must do it again). Thanks for another brilliant video. I'm looking forward to attending the class!

[@chrysoula5226]

I am not diagnosed but I am pretty sure I have ADHD to some extent. Have also been told by friends many times. Recently started kick-boxing. It's really fun and there is a different program everyday, different people and always something new to strive to do better. I think it my work really well for people with ADHD. Been going for a month consistently I hope to keep at it strong

[@adhderhere]

When I was the most consistent in my training, is when I did kung fu, loved it, sadly, I had to quit because of a bad knee, but I'm trying to rehab, so I can get back to the tatami some day. So now I do some strength, stability and cardio workouts, everything at home, and I'm doing a lot better now.

[@retrosimmery]

This was so helpful! I actually made a menu of different movements for myself a while ago but I havent put them in “energy level” categories. Such a hot tip~ I want to add that what helps me is using the 2-minute rule. For every movement type Ive broken down the steps to start that activity into its most silly and basic components. Most of them start with “put on shoes”. For example no matter my energy level I do that silly task and feel accomplished wether I end up running or not.

[@lorimoulton17]

Thank you for this video! I did yoga for a few years, and now I’m struggling to get back into it. I’ve been beating myself up about it, even though I’m walking my dog twice a day. I just need to give myself permission to switch things up.

[@samkcatladyaks]

Habit asking works so good for me with so many things! It’s funny sometimes with my brushing my teeth in the shower habit stack, but if I decide to take a bath, I get really in a tizzy about do I brush before or after the bath😂 I have to tell myself it’s not a big question of life, it’s just brushing my teeth and I’m the one who made the tooth brushing in the shower thing, no ones stopping me or making it complicated but me😂 decision paralysis over the order of brushing my teeth😂 and another time-sucker when I’m trying to not be late😂

[@lara94v]

I don't think I have ADHD but I follow a lot of your tips and they always work better than other productivity videos...

[@Amarox3000]

I related to this video so hard! I think that's why yoga is the only thing I've stuck with consistently because there's a lot of variety in yoga movement compared to lifting.

[@Skorea77]

One way I have worked it into my life is having a more physically demanding job. I know this doesn’t work for everyone, but I’m so thankful that this is where I am in my life.

[@sweaazock5481]

I am actually crying xD This is the first workout video that feels like it could actually work for me. I have been trying to implement sport for years... never stuck with it

[@Raelunil]

Perfect timing, I've been needing this exact advice and information. Thank you! ❤

[@closebutnope4978]

That countdown is fantastic

[@blu_heron]

We love you too Hayley! This video also came at a good time for me and I don’t have ADHD but I appreciate your content so much.

[@MyEu4ia]

This is SO GOOD! You are amazing and I'm so glad I found your channel

[@Mel-wq9wu]

I was just thinking about how I needed this! Thank you!😊

[@easysae]

Hayley, thank you for your work in this world. You influence positively and authentically. Showing your struggles, your coping skills. And giving it for free. Thank you. ✨🌟

[@_broseph]

I needed this today, been experiencing this recently and this just confirmed everything I had been telling myself so thank you

[@rachelbarnett6890]

During the winter after fall back daylight savings time, I run and lift weights at the gym. After spring forward daylight savings time is when I really change it up. Right now, I'm doing a lot of yard work to get my garden beds ready, next week, I might do a lot of hiking or bike riding, and running/weights is for rainy days only. One thing I really want to do someday is join a class/group or get a trainer for those activities

[@logann-mackenziefroste563]

I am in FL and the heat is just unbearable to want to go outside and workout and inside just sets the executive dysfunction going. Plus then I have to decide what type of sneakers I need to use and if I need workout clothes. 😊

[@KiHoward-yr6lq]

This was so incredibly helpful thank you.

[@gundulabrause4855]

Oh my god I totally love this one. thank you so much! 💓💜

[@briarvalley8309]

I really need this video, thank you so much ❤

[@user-um5hk2tl2y]

this came at the right moment, thank youuu!!

[@KelseyBeloved]

This was INCREDIBLLLEEE advice!!!! Thank you, thank you!

[@strawycape9693]

Making exercise fun really helps me - I met my husband at martial arts! Recently the VR has been great for me, I can lose 2 hours in Beatsabre but that thing had been sat in the TV cabinet for probably a year before one day I just decided to use it again. When this fades I am thinking of trying these dance workout videos that keep popping up on my youtube feed.

[@robinmickael6197]

Your videos are the best 😎 I'm glad that you have the time and freedom to reflect on the nuances of your ADHD and share those insights with us. THANK YOU!! 💛💛💛

[@karol-xavier]

This is incredible & I feel it's gonna change it for me. Thank you so, so much!

[@sophiasarabttner9589]

Thank you so much for your videos. You have changed my life for the better. I wish you an amazing day.

[@crazymessedupsinner8]

Best advice I have seen so far!!! Thanks. 🙏

[@Mothersangria]

I really needed this 😭🙏🏽

[@pleasedeliver]

I love you for all your videos they help me so much im excited to start implementing this and feel better

[@illydem713]

So I have to tell you, you're videos are such an incredible gift for me. I'm 35 and I was diagnosed with ADHD less than a week ago. I cried when I found out, finally I understand why I can't stick with things, why I get so easily overwhelmed, and why I feel held together by duct tape and spit most days. I've started utilizing your tools and others I've found while researching to understand my brain. And my life has improved dramatically! So thank you, for doing what you do ❤

[@wonderlandeldemonanastasi]

Watching this while I work out to motivate in an accommodating way and give my brain something to occupy itself.

[@songbirdlyricz]

hiking. that's my sweet spot lately. love these tips! In my experience you can't fight the dopamine pull :)

[@miranda1594]

I've been going to the gym multiple times per week (sometimes one or none depending on what's going on) since November and I'm still struggling to build a routine. I do see any movement as just as good as going to the gym but I feel "inconsistent" and like I'm not getting as much as I could out of something I'm paying for (gym membership). This makes me feel so much more validated and assured! Thank you 💖💞

[@federicade6382]

I find these tips helpful not only for working out but for everything, really! Like I love doing arts and crafts and always get disappointed and annoyed by myself when my interest starts to fade and try to stick to something at all cost (ending up not enjoying the thing anymore, who would have thought!), but I think that I should aim to do something creative, no matter what, like I was doing as a teen, always trying something new. Now, workout is a whooole different story, need a bit more effort/motivation and to fight against chronic physical struggle XD

[@user-vt8dk4bh8e]

This helps me so much. Something else I added to the movement menu was not just ranking by physical energy but by mental energy too! I find it helps for the days I want to move a lot but find something like a dance class too mentally exhausting.

[@luxylora]

Thank you! I didn't realize I could speed up the playback speed until now!

[@ShaunieSings]

Movement menu 🤯🤯🤯🤯🤯🤯 thank you for your amazing videos and all your amazing information

[@cantdokickflips]

perfect timing!! i unfortunately stopped working out bc of a loss of motivation. ive also been looking for a reason to get back into it after my gym partner left :(. but looking back to before i gave up, i noticed that i really like ""dramatic" workouts and im looking to try some new things outside of just "gym" once i start back up again. and i also wanna get over the very big fear that other people will see me... yikes. but i definitely wanna be consistent and not fall off again. thanks for the insight and motivation!!

[@justforsomething]

Love the video, very encouraging, I think I'm going to do a mini workout now 😊

[@HeatherCashArt]

This was amazing!!!!

[@bradraughley6206]

Categorizing walking and swimming as stimming due to the repetitive movement made working out much easier for me. Also making as workout menu, with a choice of workouts that will hit the strength goals I've got.

[@paulinahafer7185]

That movement menu sounds really promising!! I definitely gotta try that. I‘ve recently realized that dancing around in my apartment is also a completely valid and functional form if movement, even if it‘s just three songs on full power. It‘s getting better ever so slowly and I think this might help :)

[@katherineevans3310]

i have really wanted to get into swimming but it’s definitely intimidating going to my college rec center in swimwear. but you have inspired me to give it another go!!

[@CalebHarp-fk7tj]

This is great advice. Tysm!! I’d also like to add that if anyone here is big into bodybuilding make sure you don’t get stuck into exercising the same bodyparts over and over again with the same workouts. While it’s good to establish a consistency with specific muscles, but be sure to visit others as well. Switching around stuff, even jumping to and from workouts you already know, is a great way of keeping the “new and novel” feeling going.

[@walkingexercise5375]

Thanks you for the wonderful and creative advice! Love the idea of a movement menu based on energy level! I saw a video by Mariane Cresp called A game changer habit trackers, she mentioned doing certain tasks at certain times of the day that works with your energy level. Diane in Denmark in her Friday videos is giving 4 self-care assignments to choose from for the week, so I like this idea of choice with workouts and self-care. I have also seen people do workout bingo! My favorite type of exercise is walking! That can be outdoor walks and using KZbin walking workout from Grow with Jo and Leslie Sansone Walk at Home! I also like dance workouts!

[@MCPerez]

1:40 it's literally me so yeah I'm listening this will be my go to for motivation

[@giuliasatta6251]

This is super useful! I felt guilty about losing interest in the sport I tried this year that I loved but at some point didn't like it anymore. Now I'm trying to be consistent in my movement and not strictly on what I do to move. I needed thiw video, the idea of the menu is wonderful! Definitely gonna try it

[@jessicalearning]

😊 half way through- after writing down the menu start, I started stretching. Cause hey, I can watch and stretch at the same time. Thank you

[@ShadowkaiYT]

Love this advice!

[@alexmay3543]

Incredible content 💕

[@Miss.Pennyfeather]

Thank you fo your videos which always come in the right moment

[@MoonGalleon22]

Thank you so much for this! I tried to make up a morning routine based on energy levels, like you'd mentioned in a previous video, but I'd tried splitting it up like "exercise for 10 minutes/15 minutes/20 minutes", and scheduling different exercises for different days. I guess that probably does work for some people, but for me, it just meant that I would have mornings where I didn't have the energy to walk to the swimming pool, get changed, only to swim for ten minutes. Actually keeping it more vague than that, and REALLY simplifying what I have listed for the low-energy days (thank you too for suggesting just having a little dance!), feels like it'll work much better than me trying to force a much longer work-out into 10 minutes when I'm already struggling to maintain a routine/get up on time.

[@Chet_Thornbushel]

One of my biggest hurdles with consistent exercise is that I have dysautonomia as well so when I am in a flare up which is like half of my life, working out is nearly impossible. So to have a lower symptom day at the same time as having a good adhd and anxiety day… 😫 It seems like such a rarity and on those days I have so much crap to catch up on just in my normal life that exercise just doesn’t even hit the radar. It’s laaaaaame. Getting a trainer is a major life goal for me 💪🏼

[@meganmindcreates]

I absolutely love these tips❤ One of my favorite tips that I got from a friend was called the “Daily Cycle” I will say there are days where I don’t feel like doing this but you can widen it or shorten it to however you like but basically what it is is that you pick out at least 4 exercises that you like and then pick out 4 songs and with each song you will do that 1 exercise for the entire song. Yes include breaks but that’s basically it. There are days where I don’t feel like putting the tv on to workouts and this just makes it easy cause I just do the same exercises every time for the daily cycle. This is one I like doing if I wanna push myself but days where I don’t feel like it I do love the Movement Menu! ❤ That is really smart! Thank you so much for sharing

[@zoemartin137]

Great video! Other than a workout menu, which gives me choice stress, I'm making a workout jar with little notes with the workouts written on it. That way the element of surprise excites me to pick another 'challenge' every day. They are coloured in the categories you mentioned so I can pick something realistic for my time availability.

[@JRoseBooks]

My new movement last year was shooting hoops. I’m really motivated by the competitive factor (with myself), and running wasn’t really hitting that need. And I prefer to move outside when I can. So much fun! And quite the workout too!

[@LolosWorld]

I just started using the class pass app and it’s been great because I haven’t taken the same type of class twice so far and it’s maintained my interest

[@Solenne3]

One of the only consistent movement in my life (albeit wavering in consistency) has been doing juggling and flow arts. I find it helps to go to Spin Jam and juggle practice for the motivation and usually our practices are filled with neurodivergent folks. I'm also grateful that I finally started walking my dog in the morning (going to the yard was the old option). She notices me to go before and after my work day. I think I need to set a reminder to move at lunchtime because I can get so tight working at the computer and I know stretching/PT can help. Anyway great stuff, I need to come back to making a movement menu. I stretched during the video so that was a nice reminder of a low spoons exercise I can do.

[@groawninggig2436]

True.adhd gems.i definitely must relisten again cos luv it

[@bertiesmalls6081]

I think it depends most on intrinsic vs extrinsic motivation. I'm back at the gym after 10+ years off. I started with a squat rack and bench at home - zero barrier to entry. Then once that was starting to get stale i signed up to a gym 500m down the road. - very low barrier to entry. The thing with gym and novelty is that you can change your exercise selection with your mesocycles and what you're trying to achieve. Habit stacking is a great tip too

[@TazIWonder]

similar to the advice in this video, in another video made by someone else, they said that anyone who is in your ideal position today only got there because of the effort they started making a year ago, meaning it’s OK that we aren’t at their level yet because they were once at our level first.

[@RazziSky]

4 years ago I found the perfect way to exercise and I just knew this would be my thing, Functional trainings in a group are just amazing for people with ADHD, every training is different so everytime I go to do one it's a whole new thing, also we workout in a group which makes it easy for me to see other people doing the things and struggling. That's why I don't like the gym, I don't like exercising alone, I don't want anyone judging me, and also it becomes a routine workout and gets boring after a while. But functional trainings are just so fun! Also, yes I have been inconsistent in these 4 years, but I always go back to it even though it's pretty hard, I know it's fun and I can see results pretty quickly. The energy and strength I get from it are totally worth it.

[@beepbooptop]

Habit stacking idea in case it helps anyone. I already wear headphones to brush my teeth (so I don't have to listen to the noise and it's fun) so I also do a little dance party when brushing my teeth

[@eyerollsandsushi]

I’ll have to try out these tips! I struggle with task initiation so I just tell myself to move for 10 minutes. If that’s too much based on my energy levels I just tell myself 5 minutes. After I start I get the energy to keep going and just extend my movement 😊

[@bunnymoonch.8509]

I really needed this video. I want to work out and I always end up getting bored of the workouts.

[@terezahlubuckova1646]

I loved this video. I actually play a team sport, but I don´t always feel like going. I started currently running and have signed for a 10 km race. What helps me with running is have a reason why I run. I don´t like running just for fun, but I am currently running to a bus to work and that helps me, because I have to make it or else I´ll be late😀. Also this channel is great, I am not sure if I have ADHD, but can relate to a lot of the ADHD things, so plan to get diagnosed.

[@lizdowlingcodes6009]

In late February I started shifting my mindset to consistently doing something, ANYTHING - I don't have to consistently do HIIT workouts 4 nights a week, I just have to make a sustained effort, however it looks to me that day. Some day I walk around the campus where I work, sometimes I do that plus walk the long way home, and occasionally I dance or follow an online beginners workout. It's varied enough I've been doing it for about 2 weeks, and it's helping my mental health even if I'm not ripped in 3 weeks, so that's all I could ask for.

[@emilygong1924]

I've been using Class Pass for myself to get variety in my fitness classes and it has been really nice, it cost $ to cancel so it motivates me to go even if it's raining in Seattle and also been motivating myself with allowing myself new workout outfits for every 2 weeks that I get exercuse :)

[@kat5000]

one thing that helps me is to have a plan b. can't make it to the gym? have a subset of my weight exercises I can do at home with dumbbells and body weight. can't do my full km on my walk (sport walking, as I can't run after an accident in my teens) - do a smaller round, even if it is just to the supermarket or book store (works every time for me). my biggest struggle is actually to make my workout schedule align with my curly hair wash days... if anyone has found a hack for that pls lmk, ty!

[@mikip282]

i actually quite enjoy working out. my issue usually is that i decide to start working out, but then i get so laser focused on the workouts i want to do for my goals, how many i want to cycle through so i don’t get bored, and how often i want to work out that i eventually lose interest and don’t start.