In my online therapy practice, I work with a lot of women (and men!) with ADHD. Some things they have in common:
- They know exercise helps ADHD symptoms
- They know cleaning up their diet also helps ADHD symptoms
- They’ve tried over and over to get a diet & exercise regimen started
- They get started really well
- They have trouble sustaining good habits
- They feel like they’re starting over a lot
So, here’s quick tip to help with that sustainability piece.
What the ADHD Brain Needs for Successful Habits
The ADHD brain needs simple. Anything too complex requires too much processing and is going to be something your brain procrastinates or otherwise avoids.
The ADHD brain also needs exciting. Or challenging or interesting. Anything too boring is going to be put aside for something more interesting, which means your health-promoting behaviors are likely to get abandoned.
Why It's Hard to Keep Diet & Exercise Going with ADHD
The problem: Simple is often the opposite of exciting or challenging or interesting.
How to Keep Diet & Exercise Going with ADHD
The solution: Find the overlap between simple & challenging. Find exercise routines that are simple and interesting. Find ways to eat that are simple and diverse.
Examples:
- Join an exercise class
- Simple: Just show up
- Interesting: The trainers keep it challenging
- Collect different recipes that are labeled as “easy”
- Simple: They’re already collected
- Interesting: Always something new you can cook
- Workout online with me and Sydney Cummings
- Simple: Don’t even have to leave your house
- Challenging: Always pushing yourself to lift heavier
- Get a meal kit service
- Simple: Already prepared for you
- Exciting: Who knows what’s in the box on the porch??
Take a few moments now to brainstorm solutions that are both simple and interesting. If you can nail the overlap between those criteria, you have a much greater chance at sustaining your healthy habits.
Hayden C. Finch, PhD, is a practicing psychologist based in Des Moines, Iowa, and Little Rock, Arkansas, dedicated to helping you master your mental health. She treats people with high functioning anxiety online across the US. Schedule an appointment here.
