Key Ideas for people with ADHD
- ADHD decision making is overwhelming. Everything feels important. So you’re likely to stop in the middle of exercise to do something that feels important
- ADHD thinking tends to be all or nothing
- ADHD needs to keep the limbic brain entertained
Overall
- My health is important (for this hour)
- So I will focus on it
For ADHD decision making:
- Pre-decide to help your future self Try to not make decisions in the moment, it will become overwhelming.
- Choose ahead of time
- Set Alarms and Reminders (do them as soon as it sounds)
- Anchor it with specifics
- Anchor in time: when will you do it
- Anchor a process: be specific. What will you do first? Then what next?
- Anchor with Accoutnabiltiy: With who will you do it? Who will you tell?
- Follow the leader Reduce decision making for your exercise by having videos / programs that you just have to follow
- Have playlists of workouts
- Have go-to videos, audio etc
ALL or NOTHING THINKING
- Think in trial peroids (2 weeks)
- You don’t have to do 1 exercise forever
- Try for 2 weeks, see if you like it. Then move on
- Have a clear minimum target
- Use this statement as a model: “I will feel good if I can do X at least X days a week.” Then make the lower control limit your target.
- Have options and backup plans
Set these up as IF-THEN scripts (don’t choose in the moment)
IF __ THEN Plan A IF __ THEN Plan B IF __ THEN Plan C
KEEPING THE BRAIN ENTERTAINED
- Temptation bundling
- If you find exercise tedious, link it to something fun and rewarding.
- Ex. Podcasts, favorite music, TV Shows
- Have fun (see also Think in trial peroids)
- Do something new and fun every 2 weeks
https://sanespaces.com/2022/08/8-exercise-tips-adults-adhd-infographic/
https://sanespaces.com/2022/06/how-exercise-helps-adhd-symptoms/
https://sanespaces.com/2022/03/adhd-friendly-habits-12-tips-build-healthy-sustainable-behaviors/