Rethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame Spiral

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.