Unlocking Workout Motivation: A Health Coaches Guide for ADHD Women

If you’re like me, you know that finding any kind of workout motivation can sometimes feel like an uphill battle, especially when you’re juggling the demands of everyday life along with managing ADHD. But fear not, because I’ve got your back with some tried-and-true tips to help you stay motivated and get moving.

Understanding ADHD and Exercise

Let’s start things off by talking about ADHD and how it can affect our motivation to exercise. As someone who’s been there, I know firsthand how challenging it can be to stay focused and stick to a workout routine. But here’s the thing – exercise is like medicine for our ADHD brains! It helps us manage symptoms like inattention and impulsivity while boosting our mood and overall well-being.

Living with ADHD means we often struggle with executive functioning skills, like planning, organising, and prioritising tasks. This can make it difficult to stick to a regular exercise routine.

But fear not, because there are plenty of strategies we can use to overcome these challenges and stay motivated to work out.

Setting SMART Goals

One of the best ways to stay motivated is by setting SMART goals – you know, Specific, Measurable, Achievable, Relevant, and Time-bound.

Trust me, it works wonders!

Instead of saying, “I want to work out more,” try setting a goal like, “I’m going to do three 30-minute workouts per week for the next month.” It’s all about making our goals realistic and attainable.

Setting goals that are specific and measurable gives us something concrete to work towards, making it easier to stay motivated and track our progress over time.

Plus, achieving our goals gives us a sense of accomplishment and boosts our confidence, which in turn motivates us to keep pushing forward.

Finding the Right Exercise Routine

Now, let’s talk about finding the right workout routine for you. The key here is to choose activities that you actually enjoy. Whether it’s dancing, yoga, or hitting the weights at the gym, find something that gets you excited to move your body.

Remember, there’s no one-size-fits-all approach to exercise – experiment with different activities until you find what works for you.

The key to sticking to a regular exercise routine is finding activities that you enjoy and look forward to doing. When you enjoy the exercise you’re doing, it doesn’t feel like a chore – it feels like fun! So don’t be afraid to try new things and find what works best for you.

Start by writing a list of activities that you enjoy now or in the past, or that you have always wanted to try. Start here and see where it takes you.

Create a Supportive Environment

Having a support system in place can make all the difference when it comes to staying motivated. Whether it’s a workout partner, a supportive friend, a Health Coach or an online community, surround yourself with people who cheer you on and keep you accountable. Trust me, it makes working out way more fun!

Places such as meet up and online Facebook groups for your local area are great places to find an accountability partner if you don’t have one already.

Find yourself feeling guilty by taking time to workout? There are two ways I help my clients approach this. First of all we work on their overall self esteem. This is something best done with a health & life coach.

But, depending on your circumstances and needs. another way to aid with this is to get them involved. Get a workout in by taking walks with your partner, get a workout when you take the kids to the park or swimming. 

Best thing is, you are getting the whole family active too!

Utilising Motivational Techniques

Sometimes we all need a little extra push to get moving, and that’s where motivational techniques come in handy.

Having a few tactics up your sleeve when you need an extra push is always a good idea.

• Set up rewards for reaching your goals.
• Use visual cues to remind yourself to exercise. (I use a NLP version of this technique with all my clients and it works wonders).
• Practicing mindfulness to become more aware of why you don’t want to workout.
• Have a playlist. Places like Spotify have hundreds of playlist options to give you a boost. Research has shown that athletic performance is boosted when listening to fast based music. Added bonus, it also relieves boredom! Something those of us with ADHD are all too familiar with.

Motivational techniques can be a powerful tool for staying motivated and reaching your fitness goals. Whether it’s setting small, achievable milestones or using positive reinforcement to reward yourself for your progress, find what works best for you and incorporate it into your routine.

Ditch All or Nothing Thinking

Let’s face it – setbacks are a part of life, and that’s okay! The important thing is how we bounce back from them. Whether it’s a missed workout, a bad day, or a setback in our progress, remember to be kind to yourself and keep pushing forward. You’ve got this!

Tracking Progress and Celebrating Successes

Tracking your progress is a great way to stay motivated and see how far you’ve come. Whether you keep a workout journal, use a fitness app, or simply jot down your achievements, take the time to celebrate your successes along the way. You deserve it!

Seeing your progress not only helps you stay motivated, but it also provides valuable insight into your fitness journey.

By keeping track of your workouts, you can see how far you’ve come and identify areas for improvement. Plus, celebrating your successes along the way helps keep you motivated and inspired to keep pushing forward.

Seeking Professional Support

Lastly, don’t be afraid to reach out for help if you need it. Picture this: imagine feeling energised, motivated, and able to get your workouts in every single day. That’s where I come in as your health coach.

Together, we’ll bridge the gap between where you are now and where you want to be in your health and fitness journey.

Whether you dream of running a marathon, losing weight, or simply feeling stronger and more confident in your body, I’ll provide the support, accountability, and personalised guidance you need to make it happen. Let’s turn your fitness goals into reality, one workout at a time. Ready to make a positive change and transform your life? Book your free discovery session & let’s chat.

Remember, you don’t have to do this alone!

So there you have it – my guide to staying motivated, ADHD style! With a little bit of planning, a sprinkle of support, and a whole lot of determination, you can crush your fitness goals and feel amazing in the process.