I Might Go to the Gym Tomorrow

rebeccaloan
4 days ago
2 min read

Why ADHD brains struggle with exercise and what to do about it.

Exercise is one of the most talked about tools for managing ADHD.

And for very good reason.

In a large reader survey conducted by ADDitude Magazine, adults with ADHD rated exercise as the single most effective strategy for managing symptoms.

MORE EFFECTIVE than medication, therapy, supplements, or productivity systems.

Exercise improves focus.
Exercise reduces restlessness.
Exercise supports emotional regulation.
Exercise helps with sleep.
Exercise boosts energy levels.
Exercise MAKES A MASSIVE DIFFERENCE TO MOOD!!!

Many ADHD adults know this already.

And yet exercise is still one of the hardest things to put in place and stick to.

So, If exercise helps so much, why do so many ADHDers put it off?

The answer isn’t often isn't motivation. It’s access.

Exercise relies heavily on planning, structure, anticipating needs, and trusting future energy levels. All areas ADHD makes harder.

For many ADHDers, exercise lives in the vague future. “I might go tomorrow.”

No alarms set.

No clothes ready.

No clear plan on what time to leave, what the body needs to fuel up, what to do when you are there and what works for you to help you through the tough parts.

ADHD life is often more variable than Neurotypical routines which rely on predictable energy, consistent schedules and an understanding of personal motivation.

Making rigid plans can feel risky. After years of starting and stopping, many ADHDers hesitate to commit. Not from laziness, but self-protection. (often from another eyeroll)

Traditional fitness goals are long-term and abstract.

ADHD motivation needs immediate payoff.

This can lead to pushing too hard, skipping warm-ups, and injury.

All reinforcing the belief that exercise doesn’t work or can't be done.

Many ADHD adults also struggle with body awareness and posture.

That means correction is often needed. But how it’s delivered matters.

The right personal trainer doesn’t criticise or control.

They collaborate.

They explain why.

They adjust without shame.

Exercise also depends on fuel.

Many ADHDers arrive under-fuelled or dehydrated, not by choice, but because planning food requires the same executive functions as planning exercise.

When the body feels flat, movement feels harder. And the brain remembers that.

Another hidden difference is knowing what actually helps you.

Neurotypical adults often anticipate their needs. ADHDers often forget them.

Like headphones.

Or rehydration drinks.

Or choosing quieter times.

Or realising that gyms trigger self-consciousness, comparison, or sensory overload.

And finally there’s the ADHD tax that rarely gets named.

Gym memberships, Equipment and Programmes bought with hope and left with guilt. This isn’t impulsivity. It’s optimism meeting systems that weren’t designed to support follow-through.

So what does help?

Not doing it alone.

Personal training.

Buddying.

Classes.

Walking with someone else.

Mapping out each small step.

Instead of asking:

“Why can’t I stick to exercise?”

Try asking:

“What support would make this easier?”

Because when exercise works for ADHD, it’s rarely about discipline.

It’s about support, structure, and understanding how your brain works.

And that changes everything.

If you'd like a prompt sheet to help you stick at exercise in 2026 it's here.