Lazy Exercises for ADHD

Updated: Sep 13, 2020



We Get It. Exercise Is Important.

This is definitely true, but in people with ADHD, it actually helps us to control our mental symptoms. It releases dopamine, one of the chemicals that isn't processed and created correctly in the ADHD brain, which actually makes our symptoms better. The secret is that it doesn't take that much exercise to boost those dopamine levels. Studies have shown that exercise is more effective in treating ADHD than ANY OTHER DISORDER! If only it was easier to start... Luckily it doesn't have to take any time.

How I Exercise Without Getting Out of Bed

Some days you can't even convince yourself to get out of bed, and that's okay. When I have problems getting started I reach for my phone and look up "10 Minute Yoga in Bed" on YouTube. Yep. They seriously have an easy routine you can do without even having to put your feet on the floor. On days when I just can't drag myself out of bed, this is where I start. By the time I finish, I've usually got enough willpower to make it to the kitchen and take my meds.


When You Get Sucked Into Your Shows

Sometimes we get stuck into the rabbit hole of streaming or videos on the internet... Okay, maybe not just sometimes. Maybe it's closer to every waking hour... but this is actually a great time to multitask. If you have an exercise bike, set it up in front of the TV or put it where you tend to binge-watch whatever it is that you watch... NO, NOT THE ADULT VIDEOS. Again, about 10 minutes is all you need to start getting a boost for your brain.


Set Up an Exercise Challenge

Get some friends and family together and make a contest! Whoever exercises the most days in a week gets a dollar from everyone in the group or the title of His Royal Beefiness/ Her Royal Hourglass. If it's just you and your spouse, then have it be the choice over a weekly in-home date night movie or activity. Whatever it is to get you excited about it will do.


Make It a Habit

I've already talked about forming habits to avoid hitting your Wall of Awful, but it's important to bring it up again.

  1.  Use the smallest steps possible to start forming your habit. (Step outside your front door instead of running around the block if it's too hard to start)

  2. Use an anchor to trigger your habit, like an alarm, or anytime you go in your living room. (The living room is especially great for the exercise bike.) In time this will signal to your body that it's time to work out.

  3. Make it easy on yourself. The new place that TV remote lives is that exercise bike, or there's a phone charger right next to it. Your tablet or phone is charging on your nightstand when you go to bed.

  4. Set up reminders. Post pictures of the thing you are going to do in the places that you will see them. If the place is your trigger, post up pictures to remind you of your habit wherever you walk into that space. If it's time, set an alarm with a label so there is no forgetting its purpose. Set 3 alarms every 15 minutes if you have to.

  5. Set up accountability with friends/family who won't be harsh if you miss a day.

  6. It takes time. On average a habit takes 66 days to form. I'm sticking to 90 for my habits because I know I have a problem with consistency.

Don't Get Upset, Make a Back-Up Plan

So you missed a day. It's okay. Tomorrow will be better. Life gets crazy, and we can't always choose what the world does around us. (Like this pandemic quarantine... Yeah...) Plans can be derailed. Take a breath and make a plan for when things will, inevitably, go wrong.


You Can Do This!!!!!!

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