As someone with ADHD, maintaining a consistent exercise routine has been anything but straightforward. Like many others, I've experienced cycles of enthusiasm and avoidance. Before my diagnosis, exercise felt like a punishment—something I forced upon myself because I despised my lack of discipline. I would throw myself into workout routines, only to abandon them when it got difficult.
From Punishment to Privilege
Understanding my brain’s wiring helped me reframe my approach to exercise. It’s no longer a penalty; instead, physical activity is a privilege. Now, I wake up with gratitude, moving because I can. Not everyone has that ability, and I no longer see exercise as a way to punish myself for overeating or indulging. Movement itself is the goal.
A Slow Start
Three weeks into loosely following the Couch to 5K (C25K) program, I'm already feeling the benefits. The key has been setting realistic, low-pressure goals. I started with just 10 minutes of movement a day, reminding myself that even a short burst of activity is better than none.
With ADHD, expecting consistency is unrealistic. Instead, I focus on keeping my goals manageable. When the activity itself is dopamine-generating, it helps me stay engaged and motivated.
Signing Up for Fun
To keep the momentum going, I signed up for a low pressure 5K race in September. This gives me something to look forward to—an achievement worth celebrating. The motivation isn’t about performance; it’s about enjoyment and building consistency.
There’s no pressure to achieve a specific time or prove anything. The event is about fun, the experience, and the joy of running with a crowd.
Rediscovering Life
Previously, I exercised because I hated myself. Now, it's the opposite. This profound shift in perspective occurred when I learned to embrace my inconsistencies and show myself compassion. Instead of seeing exercise as all or nothing, I’ve found joy in small steps.
Each run, no matter how short, is a victory. Because I got out there and made the effort. I embrace the wind in my hair, the cool breeze, every sunset, every sunrise, the scent of nature, getting lost in the trails... the peace, the clear mind. It’s all worth celebrating.
Tips for Fellow Runners with ADHD
- Start Small – Begin with a manageable time commitment, like 10 minutes a day.
- Low Pressure – Keep goals realistic. The goal is to move, not to be perfect.
- Make It Fun – Choose activities that you genuinely enjoy and that stimulate your brain’s need for dopamine.
- Be Kind to Yourself – Inconsistency is part of ADHD. Celebrate effort, not perfection.
- Enjoy the Journey – Focus on the act of running, not external goals.
Jogging has become a joyous part of my life. It’s not about proving something to myself or others—it’s about the sheer delight of movement and the privilege of being able to run.
A few years ago, I almost blacked out on an uphill hike due to zero cardiovascular fitness. Now, I jog for the sake of jogging—and that freedom is everything.
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