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Rethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame Spiral
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You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move.
But what about when you can’t make yourself start … or you start and just can’t stick with it?
In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks and talking about how to create an actual routine — one that works with your real life, your ADHD brain, and your inconsistent energy.
We’ll cover:
- How to choose movement that you’ll actually do
- When and where to fit it into your day without overwhelming yourself
- ADHD-friendly ways to track your progress (without a spreadsheet)
- Why you still avoid movement — even when you know it helps — and how to reset with compassion
🎯 Want more support with creating ADHD-friendly habits that last?
Check out my course, Build Habits That Stick, for real-life tools to create sustainable change.
Sign up for The Weekly Level Up newsletter and get the latest ADHD Adult(ish) tips, tricks, stories and news straight to your inbox.
🎧 Missed Part 1? Go back to Episode 21 for the science, the mindset shift, and why weird, tiny bursts of movement actually matter.
ADHD Pep Talk:
"I don’t have to do everything. I just have to do something. My worth isn’t measured by how consistent I am. Every small step I take is still a step forward. I’m allowed to show up imperfectly. That still counts."
Stick that on your mirror. Or your phone lock screen. Or wherever your inner critic likes to hang out.
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