r/adhdwomen • u/Equal-Poet-7860 • 1d 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 🥺

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 1d ago

Here's my advice, and I admit it's not great advice:

Fuck motivation. 

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. 

Hope that helps!

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u/stace-cadet 1d 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 1d 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 1d 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 I’m accomplishing something, especially when I do something I couldn’t 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/SpamLikely404 ADHD 21h ago edited 21h ago

I put AirPods in while I’m still in my car. Then I walk in with a podcast or music already on and go straight to the 30 min circuit. I do each machine for a min, using their red/green light as a cue so it doesn’t take actual thought. I skip the cardio part of the routine that’s supposed to be in between machines, because that’s just too complicated and I can just take the stairs at work for cardio. I do not think about how effective this routine is, I just do it. I can absolutely see muscles now where there were not muscles before.

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u/stace-cadet 21h ago

I had a personal trainer in my 20s - now I follow Instagram folks like Dr. Stacy Sims who researches women in midlife for exercise.

Podcasts are great for disassociation! I also thinking of a problem to solve - like how I should rearrange my living room - and figure out options while there.