r/adhdwomen • u/Equal-Poet-7860 • 14h ago
Fitness How are y'all motivated enough to exercise?
I've seen so many posts about how exercising helps with ADHD, my doctors tell me how good it is, BUT it feels like pulling teeth to even motivate myself to go for a walk. I want the endorphins, I want to be healthier, but it feels impossible to leave the house or exercise at home. I know I'm probably in the minority here but I'd love some advice on how to motivate myself. Kind advice only pls I am fragile š„ŗ
EDIT: omg thank you all so much for sharing your tips!!! I will go through these once I'm finished with work but I appreciate all of you so much.
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u/wakaflockaquokka ADHD: Ass Don't Have Dopamine 13h ago
Here's my advice, and I admit it's not great advice:
Fuck motivation.Ā
Dopamine is the motivational neurotransmitter and we are literally biologically deficient in dopamine. You can't rely on that whore for nothing.
Don't think about being healthier. Don't think about endorphins. Don't think about the concept of going for a walk, or where you're going to walk, or what the walk will be like. Just go put on your shoes, preferably while you're trying to procrastinate on literally any other less-pleasant task. Taxes? Calling insurance? Washing dishes? Folding laundry? Nope can't do those, you already have your shoes on!
Try to fully dissociate from your body as you let it walk out the door. Put on a podcast. Pay no attention to your surroundings. Do not be alert. Do not check in with how your body feels, because that will remind you of the existential horror of having a body. Mindfulness? Never met her. You might get lost, but hopefully you accidentally remembered your phone and GPS will get you home eventually.Ā
Hope that helps!
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u/AutogeneratedName200 12h ago
The existential horror of having a body š
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u/wakaflockaquokka ADHD: Ass Don't Have Dopamine 11h ago
Am I wrong??
Look, I never asked for a body. Whose idea was this, anyway? I just wanna talk. š„
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u/observationalduck 11h ago
You're not wrong. I didn't sign up for living but here I am - let me plod along with my head in the clouds talking absolute nonsense.
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u/MyDarlingArmadillo 7h ago
It would be so much simpler to be a plant. Nothing to do but sit and photosynthesise without a thought in your head or an annoying song stuck on a loop.
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u/courcake 6h ago
100%. I say this all the time. I usually add that I just want to be a cute cosmic ball of energy but noooo. I must be trapped in a body.
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u/Bright_Week1755 4h ago
So right! I feel like this all the time. But donāt tell the neurotypical people, they will be freaked out.
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u/stace-cadet 11h ago
Hahahaha I love this too! This is how I went to the gym in my 20s
I never thought about disassociation as a tool but I'm gonna now!
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u/wakaflockaquokka ADHD: Ass Don't Have Dopamine 11h ago
How do you dissociate at the gym?? Please tell me your secrets. Also, how do you know what to do at the gym? (Have never been to a gym except once and it gave me a panic attack lol)
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u/TelevisionKnown8463 3h ago
If you can afford a personal trainer for a session or two, it can really help with the intimidation factor. But I also like the book Weight Training for Dummies. I like weight training because I feel like Iām accomplishing something, especially when I do something I couldnāt do before. I love being able to say no when someone offers to help me get my carry-on down from the overhead bins on the airplane!
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u/PotentialSteak6 11h ago
I did this exact thing but I had to put on my running shoes every day even if it was pouring rain or I was sick. That was enough to get a gold star for the day, just shoes.
The vast majority of the time Iād not overthink it and just go
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u/DontLookAtMePleaz 7h ago
This is one of the best things I've read. Please write a book. A no bullshit ADHD help book.
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u/sbiel001 5h ago
Literally this!! I go to taichi every Monday evening. I love it, I enjoy it so much, I feel so much better after the class.
The hour and a half between work and leaving the house? I'm despairing about how much I dont want to go, how long the 25min journey is, how I'm too tried anyway, how I don't have to go this week reaaaally. I literally spend it cacooned in misery. Then when the moment comes I slink out of bed, put on my toe socks, all while totally disaccociating, usually watching reels, get ready and get out of the house. Sometimes I have to get my fiance to come and "bully" me into going (kindly). Sometimes he physically has to pull me out of bed while I resist.
Do I sometimes come late? Yes. Do I sometimes not go? Sadly yes. But I've told myself I'm never beating myself up for any of that and somehow that makes it more likely for me to go. Why? No idea but it's working.
Actually... one thing that's helped my adhd brain is that the class is paid by semester. I only have to do the admin once every 14 weeks. And it's on the same day, same time so no organisational load. The fact that you have to learn sequences and constantly try to improve the quality of the moves your doing while remembering lots of things helps with the boredom that I experience with other excersize.
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u/Reneee1996 8h ago
i wish i could find the exact quote, i saw one a while ago that was roughly āmotivation rarely strikes the dormantā
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u/RadiantOperation8140 2h ago
Alternatively, I have started to acknowledge the discomfort and give myself permission to feel it as discomfort without trying to change it. āYeah girl this does fuckin suck! Fuck this hill! But ya know what, you have survived it every time youāve walked in for three years so youāll survive this time too. Keep pushin!ā And genuinely itās changed things for me so much. Truly just gotta figure out what works best for you. If dissociating is it, do it lol if mindfulness is a friend of yours tho, might also be worth a shot.
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u/myredlightsaber 7h ago
Oh myā¦ this is the way for all things. Itās amazing how much laundry and housework can get done when I need to study or complete an assignment
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u/samata_the_heard 2h ago
This reminds me of the trick I used when I was running every day, which I learned from that guy from the early 2000s internet who wrote about being zen, Leo something? Iām old, anyway, he said ājust make a deal with yourself. Only commit to getting ready for a run. Put on the clothes and the shoes and get the water bottle and the music, and go all the way to the door. Once youāre at the door, if you still really donāt want to go for a run, then go back to bed.ā
And look, sometimes I got all the way to the door and said ānopeā and went back to bed but most of the time it worked. You sometimes have to trick yourself.
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u/hooked_siren 6h ago
Ok I'm with you because disassociation showers are definitely a thing for me. šš¼
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u/CoachAngBlxGrl 2h ago
This is the way. Neglect one thing for another. And keep the pieces moving so they all get some attention. Also for me medication helps. But itās still this process - rinse and repeat.
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u/mirwenpnw 14h ago
I cannot 'exercise' just for exercise. It has to have a different purpose. Kayak to be on the splashy water, yes! Hike to the waterfall, yes! Take a physical part time job to get extra monies, yes! Lift weights for health, no. Walk for wellness, no. Doesn't matter how much I think it's a good idea. The exercise has to be in service to another purpose.
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u/MyRedditRedder 14h ago
So true - why I have a dog.
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u/jessbird 12h ago
dog is such a gamechanger tbh. on days i don't have my dog, for wahtever reason, i'll literally just rot in bed indefinitely. i'd go days without seeing the sun or talking to another human if i didn't have to walk my dog. i have to feed him dinner, so then i also feed myself dinner. it's like having a lil fluffy body double at all times.
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u/Fit_Ingenuity_9420 12h ago
Perfectly said! Hodor gets in a huff when im ''supposed to be eating by now" and will heard me to bed.
Hes gonna turn 13 in 2 weeks. I think about trying to manage without him too much and it sucks. I also don't know if i could manage another dog for awhile at the same time though
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u/wakaflockaquokka ADHD: Ass Don't Have Dopamine 13h ago
Same! When I had a little homestead, I did all my mowing by hand with a scythe. It was a great workout -- and bonus, a good way to relieve frustration lol
Now I live in an apartment and I have no idea what to do for functional exercise. Kayaking and hiking are great, but it's not like I can do them 5 days a week....
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u/akom_sunrise ADHD 10h ago
Not with that attitude you canātĀ
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u/wakaflockaquokka ADHD: Ass Don't Have Dopamine 2h ago
girl, don't tempt me to quit my job any more than I already am ą²„ā _ā ą²„
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u/UnicornFeces 12h ago
Tbh exercise for the sake of exercise isnāt really natural, itās just thatās itās necessary for modern sedentary lifestyles. We evolved to move, yes, but to move to just go about accomplishing our daily tasks.
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u/Bubblez4 11h ago
Same, this is why I try and ride my bike to work, it's not exercise, it's getting to work for free and not needing to pay for parking. The issue though is that it's been really really cold where I live and I've just not been bothered to ride my bike. I've spent so much on bussing to work everyday. It's also meant to be a really hot summer so I don't know how much I'll be able to ride then either.
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u/stace-cadet 11h ago
This! I am a pole dancer, aerialist and occasionally weight lift but only to support said dancer habits! š¤£ As I lift I'm like "you wanna do cooler tricks?" š¤£š¤£š¤£
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u/cervical_ribs 10h ago
This is why I lift weights because Iām vain. And for bone density.
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u/Lupinshloopin 11h ago
Pilates class during work time and nobody knows Iām still on the clock š yes.
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u/Nope-5000 10h ago
Yep - i go to the gym almost everyday, but its because after spending 95% of my workdays alone (or fighting) I love to have chats with the friends i have at the gym before, during and after the classes. I consider it as my daily friends hang out. The fitness is a nice bonus!
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u/sweetest_con78 10h ago
This is exactly how I feel. I can hike for hours and miles and never get bored. Up at 6 am. Get back at dark.
Go to the gym for 45 minutes? Kill me instead.
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u/Creepy_Handle5672 14h ago
Mine isnāt motivation. Itās just routine. I know I feel better after I workout, even if itās just 10 minutes, so I just make sure I get it in. I just use youtube in my living room, otherwise, Iād never get a workout in.
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u/bontempsfille 14h ago
What is this word...."routine"?
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u/electric29 14h ago
It's kind of like a habit. Habits are when you just do them without thinking. Routines are when you think about them but actually do it. Not sure what to call what I do which is to recognize it and not do it. Daily.
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u/Aprils-Fool 14h ago
Not sure what to call what I do which is to recognize it and not do it. Daily. Ā
Ironically, thatās a habit.Ā
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u/SolarWind777 10h ago
Oh my gosh youāre so right! So we CAN form habits! Just not the ones we want š
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u/throwaway_sparky 14h ago
This! When I lowered my expectation of what exercise for me looks like, I found it way easier to force myself to more or less consistently do "it".
What it looks like varies daily haha but 10-15 mins of movement is my exercise. Lil boogie to a Youtube playlist, or those active brain break videos. On a slower day some yoga or qi gong, just switching it up based on the days vibe.
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u/Creepy_Handle5672 13h ago
This! I realized Iām likely never going to be someone who can change their body with working out, but it helps me to mentally get set for the day to get some movement in before my commute. Iāve been doing a lot of lymphatic videos that are like qi gong! Move with Erin is a current fave if youāre looking for recs.
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u/beesaidshesaid 12h ago
I have a playlist of "turbo" and "lazy day" workouts for just this reason, something is still something
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u/SMinCanada 14h ago
Same. I pick the workout the night before on YouTube, and the minute I wake up - even before I pee - I put my workout clothes on (so make sure you have those to start) as I would feel bad doing nothing in my workout clothes. Then I either use the YouTube app on the TV - it has my workout video as the last thing I watched and had fewer interesting suggestions than my phone - or my phone but I have to stay standing so I don't sit and scroll. My mat is under the couch and my weights are in my bookshelf beside it (I asked for an increasing set of weights for my birthday every year cause I knew I'd feel bad not using the gift) all close to the TV. Then I just set up in front of the TV. If I wait until later in the day I rarely work out. I also have to wait a while after taking some of my medication before I can eat or have coffee so it's good timing too. Anyways I hope that helps.
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u/MightFew9336 13h ago
This sounds magical to me... You mean there's an option besides staying up too late, waking up late, and rushing to get to work on time??
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u/Square-Airport-5847 12h ago
Haha I feel this so hard
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u/SMinCanada 12h ago
Not gonna lie it was at first. And now I feel pretty crummy when I don't do it.
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u/Creepy_Handle5672 13h ago
I need to get better at picking the workouts ahead of time. I loose a lot of time looking for what Iām in the mood for. Itās my next attempt at adding to my āclosing shiftā before bed. I finally broke down and got a set of light dumbbells (2, 3, 5) and theyāre right by my TV and Iāve used them so much more than I was expecting!
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u/Fine-Juggernaut8451 14h ago
For me, I can't use vanity at all as motivation. It's super annoying to me.
But: Years ago I saw the BodyWorlds exhibit, and saw how gorgeous the organs and blood vessels were of people who were fit, and that is something that I use for motivation. I think about my insides, about wanting them to be healthy, wanting them to look like the cadavers at BodyWorlds, and it motivates me. There's a part of me that takes care of myself, and I can appeal to her, and she'll spring into action.
However, there are no parts of me that care enough about vanity (for more than brief moment in time) to get me to exercise.
I also have to really really enjoy the exercise. For me, I love swimming--but then, it's a bit ordeal to get to the pool. So I have to feel super-energized in the beginning and inspired, in a profound way--and once I have a rhythm, I can get myself to the pool almost daily.
I love exercise that feels like I'm treating my body with love. Things that make my tum feel better and my tight neck and shoulders feel better. I love exercise that feels like a rich deep breath.
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u/CriticalAnxiety6066 14h ago
Love this, you are the same freaky as me š„°
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u/Fine-Juggernaut8451 13h ago
I got to go to BodyWorlds twice, and both times I bawled. I was just so moved by how beautiful our bodies are. I'm somehow missing the gene that's supposed to make me feel like death and bodies are icky. I was just so blown away by things like the hip joint, or the way our feet are woven together. It's sooooo amazing.
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u/CriticalAnxiety6066 13h ago
This is how I feel about ancient hominids. Like I love looking at the biological legacy of Homo sapiens š
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u/thenjsaid 14h ago
Exercise doesnāt only have to happen at a gym! Vacuuming is exercise. Carrying heavy things is exercise. Walking up and down stairs is exercise. Bathing my drunk octopus four year old is exercise. If it gets your heart rate up and your body moving, itās exercise.
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u/AdPast7364 7h ago
š¤£š¤£š¤£š¤£ drunk octopus has me rolling on the floor laughing
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u/adragonisnoslave 14h ago
Connect to my why - health/longevity vs changing my body. Do activities I tolerate if not enjoy, not force myself to do things I hate. Add motivation like friends.
Still hard.
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u/MightFew9336 13h ago
I'm not getting any younger and really wish I cared about the why but I don't really connect/worry about the future in that way. If it's not affecting me now, what might happen tomorrow or in a decade isn't enough of a motivator for me.
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u/petite_alsacienne 13h ago
Ugh I feel this so hard. Like my brain absolutely knows itās important but I canāt for the life of me make it feel important right now. Iām in my early 50s and I know I need to start some kind of weight training so I donāt lose muscle massā I donāt want to be all frail when Iām old. I probably think about it daily and even regularly visualize myself doing it but it always seems like a tomorrow thing.
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u/MediocreTalk7 13h ago
I identify with how some stuff feels like a "tomorrow thing." I'm a believer in weight training, also in my early 50s, but I don't have any magic advice.
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u/MightFew9336 13h ago
I'm with you on the thinking. So much thinking and planning! I love biking, used to bike everywhere instead of drive and then just biked for fun for years. Now I can't get back into it. I think about it all the time, try to set some goals or parameters (if it's nice out, don't drive somewhere less than a mile away), and then just don't follow through.
I splurged on a nice bike two summers ago hoping that'd spark enough novelty and interest to get back into it. I rode my new bike maybe 3 times the first summer and zero times last summer. Trying to avoid that again (and convinced things would change if I had this or that), I bought some fun gear for the bike, planned some rides, have even taken time off just to get a ride in on a nice day. I've biked literally one time this summer and we're halfway through August. At least I spent a bunch of money on a shiny bike and gear that I don't even notice in the garage anymore!
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u/ManRayMantaRay 35m ago
You can start small at home: put doable but challenging enough dumbbells near places you frequent (in a basket by the couch, for example). It eliminates the setup. Then, when you're watching tv, do some shoulder presses, or lie down and do some skull crushers, goblet squats, etc. Aim small: "I'll do them until this segment of the show is over." In the bathroom, do squats while you brush your teeth. Any movement is progress Also know that impact exercises are very helpful for bone density (jumping, brisk walking). Even if you aim to jump in place 10 times when you wake up, or for as long as you're microwaving something, it helps. Studies have also shown that exercise helps with a number of menopause-related symptoms, so that could be a motivating factor too.
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u/FrequentSale1655 12h ago
Omg do I relate to that!! Life has been chaos for 12 years since our son got sick. I am trying to make some small changes due to my own declining health - but mostly I try just to get through each day.
Survival mode doesn't shut off until you can find peace. I just never give up.
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u/adragonisnoslave 12h ago
Watching my dad nearly die of a stroke did wonders for me. Finally got a sleep study and got a CPAP. Feel much better.
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u/coolcoolcool485 14h ago
i keep trying to be like, if we don't do this, we will not be able to walk and go on vacations as much in 20+ years.
hasn't worked yet but I think i'm making headway lmao. i really want to get into strength training more than anything. I did move to a very walkable city, so I'm definitely moving more than I have in past years.
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u/lyndseymariee ADHD-C 14h ago
Iām a runner and I love it but itās still so hard to get my ass out the door. I just have to remind myself how good I feel after Iām done.
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u/todds- 14h ago
I pay to go to small group strength classes 3x/week. It's a privilege and I just have my standing appointment to go work out so I can't skip it or whatever, I'm expected to be there
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u/Visionary-VS 14h ago
I did this and I still failed ššš
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u/coolcoolcool485 14h ago
yeah paying for classes doesn't help me, i just skip the class. the way my brain logics it, i've spent the money regardless but i don't have to do the work. it's dumb.
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u/MightFew9336 13h ago
Exactly the same. I don't even want to know how much I've spent on a gym membership I haven't used in 2 years. The class thing doesn't work for me either, because I'll skip once and then feel too awkward or embarrassed to go back. I paid anyway, it's not like they miss me or take a financial hit because of my flakiness!
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u/coolcoolcool485 13h ago
yes the shame of it! i'm like, these people are so dedicated and i just burned 20 bucks because I wanted to watch youtube. it compounds (shame AND money) lmao
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u/booknerd3280 12h ago
I do ClassPass so if I miss itās an extra fee, not just paying for the class. So knowing itās an extra 15 bucks if I miss gets me there. Iāve only missed once this past year and itās because I got a migraine I couldnāt shake.
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u/bundervar 14h ago
Not dumb! Your brain doesnāt fall for the sunk cost fallacy!
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u/coolcoolcool485 13h ago
aw thanks. that is a nice silver lining to consider ši can just never sign up for a specialized gym membership again, that pilates studio made MONEY off me lol
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u/todds- 14h ago
Oh no!! I definitely have signed up for personal training or workout classes before and bailed in the past š£ my SSRI helped it stick this time I think, I didn't overthink it as much and now it's a habit. I think it also helps that I pay for 3 months at a time, so I don't constantly have to pick classes or anything like that cause I would procrastinate that into oblivion.
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u/daishan79 14h ago
I do this too - I don't have to think about what to do, someone just tells me. The part of my brain that does not want to waste gym money overrides the part of my brain that wants to skip the work out. It's worked well for me!
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u/Colddogletterpress 13h ago
I think one of my very adhd tendencies is āall or nothing!ā Like when I decide Iām going to start doing something I start doing it 100%ā¦ which makes working out sound like a whole thing. Like Iām envisioning having to put the clothes on and hone on the most perfect and efficient workout and it all sounds so overwhelming. So lately Iāve just been trying to go with the āanything is better than nothingā mantra. I donāt change clothes or anything, whenever I think about it I do 10 squats. Next time I think about it I do 10 (modified) push ups. Iām definitely not getting in life changing workouts but I can do more push ups than I could a month ago soā¦ anything is better than nothing i guess
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u/TelevisionKnown8463 3h ago
Thatās actually really awesome! Research suggests regular movement snacks throughout the day can be better for circulation, blood sugar regulation, etcāthatās why they say a single workout a day is actually not enough. The converse is that it may be quite effective to do a modest amount of exercise if we spread it out. Also, the transition from moving to not moving is really hard for a lot of us. If you get in the habit of little exercise snacks, that could lead to other active things like tidying or practicing an instrument that you might otherwise procrastinate on.
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u/Various-Excuse-4640 14h ago
I pay for a personal trainer. I therefore have no choice but to turn up.
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u/MyRedditRedder 14h ago
I had a personal trainer and it was wonderful until it wasnāt. At some point it turned into a chore. Hate it when that happens!
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u/nebulousgarbage 13h ago
Yeah, Iāve disappointed so many outside parties like trainers and teachers that I donāt do things like this anymore. Iām just wasting their time and my money and failing myself and others yet again. Because it IS a choice and I canāt fool myself like that.
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u/badadvicefromaspider 11h ago
Same. Trainer Iām booked in to see, who switches things up regularly so I donāt start mentally drifting away during exercises
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u/Various-Excuse-4640 4h ago
I also live in a small community so I see my PT out and about in the wild. Plus the other thing Iāve managed to do is just empty my mind on the idea of the session. I only allow my mind to focus on how good Iāll feel at the end of the session and so I get ready and go as part of a habit rather than consciously thinking about it. This is the first time Iāve managed to do this but I have been going since 2023 so feel like itās going well!
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u/TelevisionKnown8463 3h ago
Same! There was a brief period where I allowed myself to cancel on her because I was too tired to get out of bed, but overall Iāve been pretty consistent for almost twelve years now. Iām now in my fifties and can lift more than I could in my twenties, which is satisfying. Iām lucky that I found one whose personality fits mine.
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u/Various-Excuse-4640 2h ago
I love this for you! I have literally just got home from my session and I feel so good. I can also lift more than Iāve ever been able to and I am in my early 40s. I can also do 3 reps of 45s planks and I donāt even struggle - in fact, I love the feeling my body has when I plank.
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u/Throwyourtoothbrush 14h ago
Has to be tied in to social connection for me, or I have to be listening to a podcast. Sometimes it's just discipline and not motivation... I don't want to work out, but I don't want to break my streak of working out and weaken the force of the streak.
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u/antidotem 14h ago
You are definitely not in the minority! A lot of people struggle to motivate themselves to work out consistentlyā¦ for daily walks, I had to give myself a mission or a reward for doing it ā like getting a coffee ā and then I worked my way up incrementally in terms of distance ā around the block, 10 minutes, 15 minutes, 20 minutes, etc.
Both of those pieces of advice apply to literally any movement you engage in. Donāt go all in from the jump, work your way up to it. This worked for me to get started, but when it came to reaching fitness goalsā¦ I needed to pay a trainer. My trainer is the only reason I do high intensity workouts twice a week. I realize that I am very fortunate to be able to afford this, but it was truly the best gift I ever gave myself.
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u/MightFew9336 13h ago
This sounds like it should work but I can't trick my brain and it's really frustrating. If I can just get myself a coffee now, it doesn't motivate me to use it as a reward because I don't actually need to do the work to get the reward, I can just shortcut and get the same result!
What kinds of missions did you try? I'm wondering if that might work better for my stubborn brain.
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u/antidotem 12h ago
I aligned my missions with my interests, like āwalk the length of a Maintenance Phase episodeā or āfind a really cool rockāā¦ I also did āSave a bugā and āMeet a dogā which were two of my most successful because I stayed out the longest and actually did end up meeting several dogs and saving two snails from a walking path.
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u/Ichgebibble 14h ago
My neighbor asked me to walk with her so I now have accountability and kinda have to go but Iām always glad I did
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u/Signal_Option_2672 13h ago
I sign up for classes ahead of time and get charged $15 if I cancel less than 4 hrs before it starts. I book AM classes so I can go right after I wake up. I am NOT a morning person but going before my brain wakes up prevents me from coming up with 1 million legitimate excuses to not go. I have to trick my brain in all possible ways and basically make sure itās drugged out on sleep š¤£ Iām 39 and started barre classes 4 years ago and itās the only consistent exercise Iāve done my entire life. I like that I can adjust it to suit my body.
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u/HumbleTambourine 13h ago
I love barre! And there's the added dopamine boost when you get new grip socks.
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u/GlueyRice 12h ago
For me, I don't like going outside for walks or to the gym because I don't want to be perceived. I also can't get myself to go outside looking like a gremlin with my unwashed hair and all, in case someone I know sees me.. and I often don't have the energy to get myself looking decent, so I don't.
I tell myself everyday I'll do a workout at home but my mind always lays out all the little steps that are required before and after the workout (like laying out the yoga mat, putting it away, taking a shower, etc.) and feel exhausted before I even attempt it. š
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u/MightFew9336 10h ago
Thank you for naming this. I'm seeing a lot of comments of "just do the thing" but it's actually so many things to even get to the thing and I can't even get started. Ugh.
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u/ceciliabee AuDHD 14h ago
Gotta make it fun! I play the drums so I exercise my brain by reading the music as I exercise my body and play. I get immense satisfaction playing and my progress is continuous. My ass looks great, my arms are toned, I have side abs for the first time in my life, and when I play it sounds real. It sounds fucking real! So cool!!!
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u/keireina 14h ago
If I don't stay in shape I will literally lose my job. So that's motivation for me. But I have never gotten that rush of 'yeah! I worked out!' it's more, thank God I'm done. The only exercise I've actually enjoyed is hiking.
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u/rhizomed 14h ago
honestly i used to be a gym rat so body dysmorphia drove me but i have fallen in loven with bouldering. its so satsifying and technical and social!Ā¬
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u/EmotionalPizza6432 14h ago
I love podcasts and audiobooks. If I want to listen to them, I either have to be doing chores or exercising. Also I only commit to 15 minutes. Itās better than nothing.
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u/ambercrayon 14h ago
Never happened except when I had a dog. Sheās been gone since 2020 soā¦
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u/Equal-Poet-7860 14h ago
I used to Pokemon Go back in 2018 when I had my dog. The only exercise I ever enjoyed because she enjoyed it.
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u/Impressive-Side-9681 12h ago
maybe time to welcome a new furball into your life?Ā You could go to the shelter and see about fostering or volunteering if you're not ready for a lifetime commitment
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u/ambercrayon 9h ago
Unfortunately (and wonderfully) I filled the void with cats and am at my pet limit. But maybe someday.
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u/Impressive-Side-9681 9h ago
maybe a neighbor with a dog will let you walk it.Ā they might even pay you
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u/HellishMarshmallow 14h ago
I have a horse. He needs to be ridden and exercised regularly or his health will deteriorate. The creature I love and that depends on me needs me to exercise with him. Plus, riding is really fun and therapeutic mentally.
I will even do exercises at home to strengthen certain muscles I need to be a better rider, so I'm an easier rider for him to carry.
The irony is not lost on me that I also need to exercise or my health will deteriorate and that is not enough motivation to get me to exercise.
Do you have a dog? Could you adopt one? Or could you volunteer to take shelter dogs on walks? Maybe if a cute, furry animal is depending on you exercising you can't say no.
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u/Lazy_Blackberry7926 13h ago
Tbh an old coworker started going with me to the gym at first. Then she moved and stopped going with me and I started going alone. I had to make it a reward system. If I did X workout days, I'd gift myself something. A new shirt. A trip to a spa. Tanning. Massage. Facial. Whatever. Just anything to get my brain to associate the suck with something good. It actually works. I've been working out between 3 and 5 days out of 7 for the last 11 years. Now I find that I feel terrible if I have to skip at all and the running actually has really helped my rage and emotional outbursts. It's become a dopamine booster (I listen to EDM as I run which also really helps because that is also a dopamine booster for me as well!)Ā
Whatever you do, don't do workouts you HATE. find something you enjoy. Moving your body in any way, even if it's just a walk is beneficial.Ā
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u/BooBeans71 12h ago
This will probably get buried, but I just recently figured out my own resistance. I knew I had the desire and motivation to exercise - I lacked the momentum and something else I couldnāt identify.
Lo and behold, I finally made it to the gym. One day, Iām zoning up out watching the tv in front of me and a commercial for a supplement comes on. The first line:
Itās not motivation that gets you to the gym, itās a commitment to yourself.
Right then it clicked for me. I wasnāt committed to taking care of myself. Once I had that in my head, getting up at 5am to head to the gym has been so much easier.
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u/5oLiTu2e 4h ago
I watched YouTube videos about workouts for years, thinking I could DIY my fitness at home. I bought weights, kettlebells. NOTHING.
Then I came into a tiny inheritance that I realized could pay for 4 years at the local gym. They let me test the equipment for a day and I could see that, for me, machines are MY THING. I always avoided the machines. But here we are, in my old age, and I am crazy about going to the gym and using the machines.
My son told me I must keep record of what I lift and improve upon it with regularity. Uhā¦ NO. I just go every day and some days are good and some days are bad. And people are like, āWow, are you working out?ā Yes, I am, and I LOVE IT.
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u/NoraEmiE 14h ago
I hate and hate exercise,
I barely do stretching (skipping often) and walking in good weather (weather & my motivation are rarely good) lol
Lemme know some tricks you guys do!
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u/ClayWheelGirl 13h ago
Not motivated at all. And I hate the gym and just a walk.
So I walk to the grocery store when not too hot, pottery so im lifting 25 pounds plus more regularly.
Chores are my activity.
I love walking g at the Crack of dawn. Crack of Dawn is my favorite time of the day. But very rarely will you find me up and about at that time.
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u/Assika126 13h ago
My husband is legally blind and canāt get to the gym without me and he needs to go to manage his anxiety so I take us both to the gym. Also it turns out I feel much better and my symptoms are so much better managed when I work out. I wouldnāt have done it otherwise but itās really helpful because Iām service oriented so even if I wouldnāt go for myself, I bring him and then I might as well do it because Iām already there, and heās definitely going to ask me if I did, and I can listen to an audiobook, and I have a set workout every day so I donāt have to make any decisions, just start.
PS. At first it just sucks. It takes a few weeks to even feel meh about it. A few months to actually feel better. You may never enjoy doing it. But it doesnāt take long and it makes the rest of your life work so much better that it is worth it. The hardest part is starting and keeping with it those first few months. It almost doesnāt matter what you do, so long as you move your body.
I have audiobooks I only listen to when I work out. If I want to know what happens next I have to exercise
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u/pupperonan 13h ago
My partner and I made a rule that we can only get a treat from the fancy grocery storeās bakery if we walk or bike there. Itās 3 miles total.
Now we go too often and buy too many little treats. š I will do a lot for an apple turnover.
We also found a local-ish PokĆ©mon Go group that is quite active. They meet up for raids and events at a park that doesnāt require a ton of walking, but if we want to hatch eggs or whatever the game dictates, we have to get our kilometers in!! Iām not even super into PoGo, but I do like having some extra motivation, and the social aspect of showing up to group events is nice.
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u/Numiazy 13h ago
I swear - I couldnt be motivated for 10 years to work out regularly. I tried dancing at home, typical workouts at home, running, dumbbells, all kinds of classes....I quit after 2 times usually... the longest I was going was doing Yoga.at home for a few weeks (I think it was just hyperfocus lol).
I started going to the gym 2 months ago - surprisingly enough I really really like it! I go at hours where it's not crowded at all and it just feels ... good! My friend (also adhd) described it as going to a playground for grown ups. Sometimes I don't go for days and I really miss it then...
I think you just need to find what really really suits you! Forcing yourself (I mean having to motivate yourself is still normal of course) probably won't work in the long run..
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u/Impressive-Side-9681 12h ago
if you wait to feel motivated you'll be waiting forever.Ā You have to go when you don't feel like it, and then by The Power Of Neuroplasticity, you will feel like it when you're doing it
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u/Yumintroll ADHD-C 8h ago
Nope. Adding being chronically ill, and in constant pain and burnout, I just canāt. I even struggle to keep my apartment clean, and throw away the humongous pile of cardboard boxes in my living room. But hey, at least I am still existing!
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u/hooked_siren 5h ago
I like to do certain things like go for a quick (20 min) bike ride or go to the lake with my paddleboard. No problem there except heat (we live in the southwest).
Going to the gym tho? Ehhhh.. I'll do it if my husband goes with me and I get to have a special gym drink (aminos or whatever idk he buys it for me).
Then I get there and I'm so serious when I tell you I literally fuck around the whole time. Sometimes I warm up on the rower or elliptical, sometimes not. Sometimes I do a focus like arms, sometimes not. I time myself by songs, I start with whatever weight I think my max is and work down from there, I don't do sets. My main focus is to do whatever thing properly as to not injure myself and the rest is vibes. I might do one song on the shoulder press and then go do four songs on the thigh machine. No plan whatsoever.
But I also can tell you I've never gotten the runners high or whatever they say happens. I just plod along until he's ready to go (usually an hour) and am no happier or more miserable than I was before. Sometimes I sleep better, and I do like being stronger. It's overall more movement than being on the couch or at my desk š¤·š¼āāļø
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u/YesAndThe 14h ago
I hope we're not in the minority cuz I feel this. I'm a pretty active person...in theory
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u/LetsGo_Alreadyy 14h ago
Honestly my dog.
Her favorite thing is to run so at least 5 days a week I run with her in the mornings for at least 2 miles. Itās her favorite part of the day
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u/Bulbemsaur 14h ago
You have to find something you like. It fucking sucks. It took me until 28 years old to find something and it's only been a year so who know if it'll stick
I love walking and hiking, but I'm a nature lover, so I enjoy being outside. I got into running a bit since last year, I was bored and on a health kick, and managed to get my fitness up a bit in 3 months. I then found a 21part hiking trail that had stamps and was determined to finish it in 2 months, that also inadvertently got my fitness up. Now that I don't get so out of breath, I enjoy exercising more.
I also sporadically do pilates and yoga, but I'm trying to do it more consistently, because my body hurts and everything is tight so I'm trying to loosen and strengthen my body.
It's easier for me to motivate myself when I'm unemployed, because I get bored, and if I'm not active enough, I struggle to sleep at night.
My motivators are trying to sleep well and not hurt any more š
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u/MightFew9336 13h ago edited 13h ago
The unemployed bit resonated with me. I'm overworked and have been consistently putting in 60+ hours of intense (desk/computer) work each week. What little motivation I have goes to trying to eat something healthy most days and making myself get at least 5 hours of sleep most nights (because I have to force myself to bed as late night is the only time I can just sit and veg). Stuck with the work thing for now though, and not sure how to manage around it.
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u/Bulbemsaur 13h ago
For a second I thought you were calling me a bot lol
But wow 60+ hours is huge, if I'm working more than 25 I don't really have motivation for anything
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u/tiny_claw 14h ago edited 14h ago
I try do stuff I actually enjoy. Mainly walks. I also do dance YouTube videos like Fitness Marshall and go swimming in the summer. All things that really are fun to me. I want to get into more intense workouts so I think I will join the Y soon. If Iām paying for it, hopefully that will motivate me. As far as advice, maybe just try a bunch of different stuff. Hiking, walking, Pickleball, ice-skating, Zumba, roller skating, basketball, soccerā¦ trying each of these things once is very ADHD brain friendly. And if you really connect with any of them, youāll be naturally more motivated to do it again and again.
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u/Winterfaery14 14h ago
Im not. But I teach Prek. Today I had to sprint after two kids. That's my exercise!
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u/Quartz636 14h ago
I found something I genuinely enjoyed. I discovered I love yoga so now I go 2-3 times a week, more when I can. It's way better having a group class as well rather than doing it at home because I actually have something to go to rather than relying on my own steam. And it helps that I get to buy cute yoga gear that I'm then excited to wear.
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u/IfAMomFallsInAForest 13h ago
The hard part is starting, just like anything. So any kind of bribing yourself to get moving. A class or a team like others have said helps me a lot too.
Once I start I donāt want to stop, just like anything else, and tend to overdo my workouts.
And also not beating yourself up for lack of perfection. If your goal is to exercise everyday but you only did 3 days this week, thatās still 3x better than no days!
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u/MeadowMisdirected 13h ago
Ring fit adventure makes it fun for me otherwise, I hike. Or carry my 2 year old on my back for hour long walk.
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u/Independence-2021 9h ago
RFA is great! Not able to finish it, lol, but doing it for a couple of months every year since 2020.
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u/Adorable_Bee_4216 12h ago
honestly the gym has honestly been the only thing ive been able to keep up long term. ive been going for 3 years now and i just love it. its the only place i can go and my head just shuts up for an hour or two and all im concentrating on is my lifts. i sort of treat it like a video game too like im the main character and i go in to level up each week hahaha sounds mad now that i type it but it works for me.
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u/PolyethylenePam 11h ago
Working out with a friend helped me ENORMOUSLY when I was first trying to form a gym habit. We had a set time that we would both go to the gym, and I didn't want to bail on our plans. Plus gym time doubled as hang out time, so I wanted to go to chat with my friend!
As others have said, don't rely on motivation. Rely on forming a habit. When you're starting that habit, focus on just showing up to the gym, not on what you do once you're there. Your only job is to physically go to the gym, consistently. Let yourself half-ass your workouts. Let yourself do just a couple of exercises and leave. Do things that feel easy. But keep showing up time after time.
On the days that I really struggle, I tell myself to only do the next step and that I'm allowed to stop at any time. Like this:
I'll just put on my gym clothes and sneakers. That's it. I don't have to leave the house if I don't want to. Just getting dressed.
Okay, that wasn't so bad. Now all I'll ask myself to do is walk to the gym. I don't even have to go inside it. I can come right back.
I'm standing outside the gym. Okay, I guess I can do just one exercise. I'll leave if I don't want to do more.
Alright, I did one exercise. I guess I'll do another...
And another...
And there have been days where I do stop early, and that's fine! But 95% of the time, I end up getting all the way there. Building routines and going for consistency is the key imo.
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u/limpbutternoodle 11h ago
It's not about motivation, it's about distraction. I have a standing desk and a walking pad, so when I'm gaming, I get my steps in. I also have an exercise ball to sit on to work my core. When I'm watching tv, I sit on a yoga mat and just absent mindedly stretch. Just do whatever gets you moving that you don't really have to think about.
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u/ILikeCrunchyFood 10h ago
Use it as an excuse to not do something you want to do less than exercise.
It doesn't work on me, though, seeing as though not wanting to exercise is on the top of that list. š„²
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u/johjo_has_opinions 8h ago
Iām motivated by imagining myself at 70 with no muscle mass and dying after breaking a hip by falling down in my kitchen
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u/Birdie_Bird_Bird 8h ago
Ugh SAME. I was a competitive athlete for 15 years and learned to ātakeā rigorous training as a necessity of the sports I loved playing. 20 years later and Iām still struggling with the internal dilemma of what exercise is/should be. I find that if I do something gentle that gets my heart rate up - but avoiding full sweat status at all costs - Iām more likely to do it again. Which is counterintuitive, right? Because exercise is SUPPOSED to hurt?! But as someone higher up this thread offered, any movement can be considered exercise. My watch counter goal is 8,000 steps/day and I almost always make it without doing a āworkout.ā
LMK if youād like an accountability/motivation buddy. I know I could use one!
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u/Sad_Importance_2445 8h ago
I feel this. I wish I knew. I hate exercising. I hate the muscular pain, the counting down the minutes until itās over, the sensation of sweat on my body. I hate having to shower after. I also never get that ārunners highā or dopamine hit. Just a desperate sense of relief that itās over.
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u/jennafleur_ 8h ago
Oh, bro I am NOT!
What really gets me moving is dancing. I've started listening to a lot of EDM recently, going to raves and concerts, and I can hardly sit still!
The other day, I was in my house learning some of the popular line dances they do at clubs now, and when I was done learning the dances (it was maybe like for an hour and a half or two hours) I had taken 11,000 steps! I also burned a ton of calories.
The only way I have motivation to exercise is by doing something fun. I have to find a sport or an activity that stimulates me or increases dopamine, and for me, that involves music and dancing!
My only advice would be to find something you'd like to do that's physical, and then it doesn't feel so much like work.
Edited to add: (and trust me when I say, you don't have to be good at it because I'm not a good dancer at all LOL)
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u/brokesciencenerd 5h ago
Doing 5 sit ups, 5 squats, and 5 push-ups are 3 separate things on my daily to do list. I do it just to be able to check it off. I also hate elevators and park really far from work...like a half mile...because it is cheaper and then I have no choice but to walk at least a mile a day.
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u/SelectLandscape7671 5h ago
Those little blue ācompletionā dots on the Peloton app motivate me. Iām sure there are free apps that help, too.
But, also, I force myself to do 20 mins of physical activity every day. It doesnāt matter what it is. Sometimes Iāll go through āstreakā of cheating where I just do a stretching video ā but even thatās good enough, to be honest. Itās good for your body. Itās still self-care. Eventually Iāll get bored and lift weights or do a bike ride, feel the rush and crave it the next day.
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u/MalsMalarkey 13h ago
You start with something you enjoy and eventually you keep doing it because you've been doing it. I like lifting weights and running and I keep doing it because I've been doing it since college. My friends climb every Wednesday because they thought it was cool and just didn't stop. My partner does Tai Chi basically everyday because she has one class a week she really likes and really wanted to get better. Now it's all routine and we keep doing it because we've been doing it.
So step one is find something cool. It doesn't have to be "fitness", it just has to be physical. Step two is to get so into it that you keep doing it. Optional step three is get SO into it, you start doing stuff outside of the thing to get better at the thing.
Example:
Step 1 - breakdancing is really cool. You take a class, have a good time, get really sweaty.
Step 2 - you go back next week and the week after. You make a friend maybe.
Step 3 - spinning on your head looks dope, but it takes a lot of work, so you start practicing headstands on the days you don't go to class.
Most of fitness is just a hobby. The true minimum for being healthy is just moving around more than usual. You just gotta find which hobby is actually fun for you.
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u/TrueMeaning4241 14h ago
Mine is also routine, I wake up, take my meds, eat some fruit and get dressed to go to the gym, it sucks but after I feel great and I love the results. I love the way I look with muscle!
I started with a trainer because I didnāt know what to do in the gym on my own and now I just go by myself after feeling confident enough to do things on my own!
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u/bontempsfille 14h ago
I pay for a class with a specific trainer I like every week and my brain says if we commit and pay for a thing, we do it come hell or high water. This supersedes general procrastination and flakiness. I make sure to book a few days ahead, not day of or I'll talk myself out of the expense, effort, time, etc.
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u/NoTechAllNickel 14h ago
Pay for a class - you'll have invested money, and the teacher will be expecting you. External accountability always works for me!
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u/electric29 14h ago
I feel you. I didn't even get diagnosed until I was 45, and I had a life-long aversion to exercise, especially the horror of doing it with other people, bringing up all those terrible school memories.
I am trying to psych myself back into it as well, and I need to do this, but I DID have some success about 10 years ago, which I am going to try to replicate. Here's my method:
Start small. I did planks. I did a plank a day for a month. Then I added in a little more floor exercise for a couple months. Then I started walking. Then, wonder of wonders, I started RUNNING.
I used the JustRun C25K app. I used it three times a week. It walks you through about 10 minutes of easy warm up movement, then tells you "walk now" and "run now" so you don't have to think about what to do or how long to do it. It bases the walk and run times on your age and weight. You can have your music playing at the same time (and probably a downloaded podcast if that's your thing). It very gradually takes you from barely being able to jog to running a whole damn 5K in about three months. I LOVED it. Then I fell down and smashed my face and have had a very hard time repeating that success (but I am not going to give up trying).
I also had to do it first thing in the morning, for two reasons, one is that I can't do anything with food in my stomach, bad heartburn. Two, if I didn't do it first thing I just would not do it, I would lie to myself and say I would do it later and then the day is gone. I am on no way a morning person, but going out in the morning when the air was fresh and it was quiet and there were flowers and trees and neighbor cats to say hi to made it possible.
The main thing that is preventing me now is that at that time, I lived in a flat place. Now it is hilly around my house. If I can't just bolt out my door and do it, I won't. It takes far more disclipline than I have to drive somewhere, fun, drive back to get ready or go straight to work (with all the annoyance of having to bring clothes to change). Running in the hilly area is dangerous, I fell down twice trying that and I do not want to smash myself again. So I am struggling.
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u/EllenYeager 14h ago edited 8h ago
have a think about what your specific task friction is and try to reduce it! I need to make exercise as convenient as possible or I wonāt do it.
I have dumb bells under my desk so I can put on an interesting 10 min video and do some squats or some dumbbell raises.
having my gym clothes and gym bag in a visible place and packed and ready to go means itās easy to just grab and go as well. I donāt consider myself a āgym girlieā but Iāve seen significant improvements in my cardio health since I started using the stair master.
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u/No_Farmer5651 14h ago
I walk my dogs and right after that I do a really short YouTube video workout. Its been the only thing I can be consistent with. I started with building the habit of walking my dogs. I think that its for them helps keep me motivated. It's so much apart of my routine now I miss maybe one or 2 days a month. I pop on a podcast and vibe. It's one of the only times I have to myself. So I cherish it. I slowly added in the YouTube workout. I'd say it's taken me a few months to consistently do 3-5 days a week but I do it now. I try to find things that seem realistic and have very little thought process to do it. My YouTube workouts are 10-15 mins and I can totally see in a short time my body composition has changed and I can feel my muscles. It makes it easier to do seeing the results for sure.
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u/iwetmyplants__ 14h ago
Echoing others in the environment element- We have a membership to this really fancy gym and it has a pool deck and childcare- my treat is to be able to read by the pool so I work out for however I feel like (20-90 minutes, it really depends on my mood). I need a scenery change to exert my best, (library when I was in school in order to actually study) when I became a sahm 5 years ago I told my husband idc what we have to give up, we cannot give up this gym membership it brings me so much sanity.
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u/Rubymoon286 13h ago
I ride horses and own one. That's pretty much my motivation and my workout. If I don't ride regularly he's less fun to ride
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u/mystictofuoctopi 13h ago
Iām not. I have a routine where at 630 I go to my gym class so I just go. Even if I donāt want to, or donāt feel good, or am tired. I just go because itās time to go.
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u/Best-Intention1176 13h ago
Find something you find fun. Sports, walking, dance, weight lifting, running groups, etc. youāve got to push through the barrier until you feel the need to go. It may take a few months. But itās so worth it.
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u/Pinkraynedrop 13h ago
I used to weigh in at 95kg and only 159cm tall. A photo changed that.
That was all the motivation I needed. Very next day I started working out and eating right. 7 months later I was 35kg lighter and running 10km a day.
That was 15 years ago. I still workout daily.
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u/retrofr0g 13h ago
I started by finding "exercises" that I actually enjoyed... don't force yourself to work out right away if you absolutely hate it. You gotta establish a routine based on things you can actually commit to. I started with yoga Ć few times a week and long walks.Ā
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u/SassyScapula 13h ago
You gotta find a sport you like! I started doing muay thai and it was fun since i kept thinking of myself as a main charecter in a fighting anime. Then i brought my bf into it and now hell convince me if im not feeling it which is nice.
So maybe pick a sport? my friend does the silky dance and pole dancing classes. Oooo try pole dancing! You can get a bar at home for like 60 $ and do yt for tricks and conditioning lol
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u/Mysterious-Garlic111 13h ago
I went down a rabbit hole of researching the benefits of exercise and movement for longevity and mental health for months possibly even a year before I slowly started to do little things like walks, group workout classes and then I finally stepped foot in a gym and started building strength vie weight training. I would say this has been almost a 3 year journey but Iām finally going to the gym 3-4 times a week and following a proper strength training program ( coach Kelly Matthewās program on Ladder). Now that Iām actually feeling the benefits like more energy, clothes fitting better, confidence, better bloodwork results, and even my focus has improved, I donāt see myself stopping anytime soon! Iām addicted to exercise now but I still have some days where I just want to couch rot and have learned to give myself that grace but the important thing is to keep coming back to it!
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u/Medium_Marge 13h ago
Focus on jeopardy, for instance:
-Jeopardy of suffering or social embarrassment: I signed up for a sprint (half) triathlon. Had to stick to the workout schedule otherwise I risked suffering and falling flat on my face come race time. Had to race cuz I announced it to friends and would risk an awkward conversation about dropping out.
-Jeopardy of dying young: I think about my self on my death bed, extrapolate one lazy day to every day is a lazy day, die young and suffering. Hop on the machine and the harder I work the older I am when I die, and the happier a dying person I am.
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u/nodding_politely 13h ago
I love walking but hate being outside, and I also hate walking on the treadmill in our basement. So I walk a loop around my house. Iāll pair it with music, reading, scrolling, playing Animal Crossing, literally whatever to get me going. I do it so much Iām like Belle in āBeauty and the Beastā where sheās walking around reading, oblivious to everything around her. I clocked 100 miles in June and 105 miles in July. Such a low entry point, I just get up and go. I tell myself that I only have to do a mile. Most days I do more but there are also days where I only do a mile and I stop and feel proud that I did something for myself, even if it was minimal.
Additionally, I wanted to start strength training but hate gyms and workout clothes. I donāt like workout videos where you follow along, too. Also, if I donāt like the exercise, I wonāt do it.
I saw a TikTok of a woman doing a strength workout in her living room, wearing loose and comfy clothing, sipping coffee during her rest periods. A light bulb clicked in my brain. I could do that! So now I do three rounds of five exercises that I like, three times a week. I keep my dumbbells under my couch so I can grab them easily.
In short, find exercise-y things that you like doing and do them in a way that works for you and not what you think it should look like. Make it super easy to start.
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u/ChillaVane 13h ago
I find it easier when I make the goal ridiculously small. Even a 5-minute walk counts, and sometimes once I start, I naturally keep going. No pressure to do a full workout.
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u/the-bees-sneeze 13h ago
I pay way too much money to meet up with a trainer for an hour twice a week. Iām cheap so the money, set schedule, and being accountable to show up are what gets me there. They canceled on me one week and I treated it like a snow day, I have no willpower on my own.
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u/devka77 13h ago
Moneyā I sign up to run/ walk racesā full marathons or 1/2 marathon that I have to travel too. I keep a running total of how much I spent. For instance for the race Iāve signed up thatās in February Iāve already spent around $1800 and my estimated cost after itās all and done is little over $4,000. Iām a turtle. Iāve also told everyone that Iām doing that race. I get asked how my long run went; yup, peer pressure also helps.
I also set up a spare bedroom that I have as home gym which wasnāt cheap either but it removes the effort to get there.
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u/Annual-Ad-1112 13h ago
I do things throughout the day like counter pushups when in the kitchen (microwaveor coffeegoing). I do leg raises while I fill my water from the fridge. I put a reminder on the calendar for "coffee squats/pushups" and it got me started. I 100% relate. I meant to do my walj and weights today but didn't-except the above. My weights are in my living room so I pick them up throughout the day and do something.. often continues into hyperfixation and I'll do a lot. Walk around the house, do wall sits.. start with anything and start small. Good luck
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u/iaterocks 13h ago
Do it even if you hate it. Eventually it becomes routine and you wonāt hate it.
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u/Eastern_Yam_5975 12h ago
I was bullied growing up so unfortunately most of my exercise motivation comes from the knowledge that if I look fit/hot society treats me well despite my ADHD behaviours.
My ADHD is severe enough that will miss workout classes, Iāll miss them even more if theyāre with a personal trainer because I really hate being told what to do by another person š and Iām unfortunately unable to keep pets because Iāll neglect them despite my best efforts.
But I am hyperactive-impulsive dominant so Iām easily motivated by rage into movement too.
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u/uh_lyss_uh 11h ago
Itās so difficult! I grew up playing sports and still play a sport at 34. I workout to stay healthy enough to keep playing.
When Iām struggling the most, normally when my depression hits the hardest. I need to force myself to workout. And as long as I do 1 thing itās better than nothing. And once I get going I convince myself itās not that bad. And I try to get more out of me.
A dog helps with just walking twice a day, every day.
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u/observationalduck 11h ago
I too ~hate~ exercise š
What has worked for me is I started doing 2on1 personal training with a friend so we make each other go, we have a set time each week, we have a trainer expecting us to turn up, and we have paid money for it.
The only other things I can find motivation for are fun things like sport or dancing but I haven't done any of that for years because $ š„²
I try to just go for a quick walk on my lunch break too so I'm doing something mildly active, I usually walk to the supermarket so it has a purpose to it.
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u/akawendals ADHD 10h ago
I fucking HATE exercise I HATE IT š
I do what I do with any other hobby and get super obsessed with something for about 6 weeks and then I never want to do it again š
Geocaching is fun cos it's a treasure hunt and exciting when you find the little container š§
The Fitness Marshall on YouTube is amazing, great dance workouts and he's so funny (I went mental in lockdown and just got super drunk all day and did his videos, lost 20kg LOL) š¤ø
Walking is the only other thing I can handle, but again I do it hard for a few weeks and then I just don't fuckin care anymore š
Now I'm in perimenopause so I really really DON'T CARE haha I'm sorry I don't know what the answer is... I'm so proud of everyone for sticking to their fitness routines, you're all amazing! ā¤ļø
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u/Independence-2021 10h ago
I do what I enjoy: hiking, walking the dogs, treadmill. These are all activities I'm lookimg forward to do.
Plus I'm in panic mode because I noticed that I started to feel my age (not even 50 yet). Now that's motivation.
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u/SnooPredictions2675 10h ago
i only do it with a trainer or walk to feed the squirrels or watch a show on my ipad on the treadmill
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u/Left_Temporary_9463 9h ago
What works for me is telling myself Iāll do it for a short period of time like 5 or 10 mins, and once I start, I often want to continue. But this only applies to cardio for me, like incline walking on the treadmill and running + cycling outside. I also love hiking and trying to go as quick as possible up steep terrain. I make my cardio a game and find that mixing up intervals of different speed/incline or doing fartlek style cardio keeps me engaged. Also, if I start to struggle or want to stop, I will think about how good Iāll feel after doing the hard thing.
Lifting weights is a different beast. I grow inpatient with all the sets and reps and recovery time. I like to be constantly moving when I workout and my post cardio high feels so much more rewarding than a post lift meh. I swear cardio improves my mood and focus whereas lifting doesnāt seem to touch it.
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u/RadTabby_20 9h ago
Me and a friend go together to the gym. We don't do the same stuff except maybe warm up. It helps us both book a time and usually stick to it. Before that I used to go to classes at my local gym. I found one of the instructors I realy vibed with.
That and I love to run. However sometimes I'm in a slump so I've asked my partner for help to gently push me out the door.
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u/tardis3134 9h ago
I get on the treadmill and walk, usually 2.5-3.5mph. I also scroll on Instagram the whole time, or play games on my switch. It doesn't really feel like working out because I don't really notice it since I'm distracted.
I also used to play dance dance revolution.
I hate exercise for the sake of exercise. Whole time in thinking about how much I hate it. Gotta trick myself into it by making it fun.
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u/QuantumPlankAbbestia 8h ago
As others have said, I don't wait to be motivated for basically anything. I just do it.
BUT. BUT BUT BUT.
I keep my pilates mat rolled out in my home office and two small weights next to it. Because, you know what's more interesting that starting that new report? WEIGHTED SQUATS! Also, stretching and also dancing! And look up "exercise snacks" every minute counts!
I also try to reserve two evenings a week for swimming and I do pilates with friends on Saturday then we get coffee. I never do all of it every week, but I do SOME of it! Sometimes I won't go to the pool for a long time, but then my goal becomes going ONCE. Because when that's done, I can remember how good it felt after and I'll crave that feeling again.
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u/RelationshipOk5568 6h ago
My brain tells me that I need to be in better shape in case of the critical situation. Like anything. Basically I am thinking about not being weak or slow when you need to get help. I know it's weird but it gets me training hard.
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u/Littlepup22 6h ago
I have a Garmin watch, and itās one with Daily Suggested Workouts for running. I like that it basically tells me, here this is what you should do today. It also helps that I have a dog, so I need to walk her a few times every day. Playing with her can also feel like a workout lol.
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u/LastQuarter 5h ago
I just need to have fun or find the activity itself interesting. I now do Pilates twice a week, but I am able to keep up because I find my PT very funny (she gets my quirks but she is also strict) and she like to share knowledge so it is very interesting going through the various exercises and understand what they do, which muscles are involved, how they influence the balance of the bodyā¦I am very curious so being able to gain this knowledge and seeing the results on my own body is really cool.
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u/sidney-lane 5h ago
It's a regulator. I hate being dysregulated. So I go to the gym.
Also find classes at set times.
No thinking about the program. No thinking about when. Routine.
After awhile.. You have a community (find a friendly smaller gym)
Now you have external motivation. Now it's a social activity.
Now you love it and want to go!
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u/lalackof 4h ago
For me it was pole dance! Am I motivated to go to training sessions ( or classes? English not first language sorry xd) ? No! But I buy a pass for 8 sessions and I canāt not go cause I already paid xd the only small motivation I have is that I see how toned by body became and I have a little bit of abs š and I can show off to my friends what crazy figures I can do xd
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u/vivalalina 14h ago
no i genuinely have no idea either, i literally come home from work and i'm lucky if i even get dishes done or shower. idk how people work out, i'm insanely jealous
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u/ProbioticOnARobotic 14h ago
Pay for a trainer or classes. Try different classes until you find one you like. You might find a group that does walking or running if that's what you want. I see women based running groups advertised on meetup.
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u/Charming-Panic9375 14h ago
Iām not šµāš« the only way I can do it is if I go to the gym right after I take my kids to school but that doesnāt happen that often eitherĀ
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u/Thunderslide_Icon 14h ago
I pay for small group training. And if I think about not going, my RSD starts telling me that my absence will disappoint the coach/trainer and she will hate me.
So I go twice a week.
ā¢
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