As someone with ADHD, I’ve often found myself wondering how to stay consistent working out. Since varying energy (and motivation) levels often keep me from maintaining a steady schedule. But throughout my own journey with this issue, I’ve come across many valuable tips that I’d like to share with you all now!
So let’s jump right in…
Find Exercises That You Enjoy Doing
First of all, you’re going to need to create a list of exercises that you really enjoy. And to create a truly comprehensive one, there might be some trial and error involved in this. So don’t worry if you have to slowly build this list over time.
However, I would suggest that you try to add some variety to this list! So that you don’t end up getting bored with your workouts. And if you can, try to find several exercises that you can do for each “level” of energy and motivation that you experience. This will help you a lot if you decide to implement the next tip I’m going to share (but more on that in a moment).
But first, I want to share a short list of ideas for some exercises you could try…
- Yoga (vinyasa, yin, hatha, etc)
- Pilates (reformer, mat, contemporary, etc)
- Cardio (dance, running, HIIT, etc)
- Strength Training (bodyweight training, powerlifting, resistance training, etc)
Create A Movement Menu
I came across the concept of a “movement menu” a few months ago, and it honestly changed my life! Because one of the main reasons why I wanted to know how to stay consistent working out was because I originally wanted to be able to follow these strict workout plans I saw other people doing.
But obviously, there are a lot of variables that make doing the same workout every day almost impossible for many people. Time, energy levels, and perhaps most of all… our motivation… varies from day to day. So if your aim is to be consistent in working out, it’s much more reasonable to create a flexible system.
And that’s where the idea of a movement menu comes into play! This article has a lot of great information about building movement menus, but essentially, a movement menu is simply a list of workout options for varying situations.
Usually people will have about three different categories within this menu; such as workout plans for high intensity days, average intensity days, and low intensity days. So that, if they wake up feeling like they want to take on the world, they have an exercise routine for that. But… if they wake up feeling like they don’t want to do anything at all, they have an easier exercise routine for those days as well.
Of course, you can have as many items on the “menu” as you want! And once again, you can also build and refine this list over time.
Have A Solid “Why”
Another key to being consistent with working out is to have the right mindset when you’re doing so! And one of the keys to that is having a reason to exercise regularly.
Now, I know that a lot of people say that you should never workout for “shallow” reasons like wanting to change the way your body looks. But I’m not here to tell you what your “why” should be. So if seeing outward physical changes in your body is enough motivation for you to be consistent, then that’s fine!
But for many of us (myself included) waiting to see external physical results from working out doesn’t work. Because let’s be honest, it can take a while to see those changes take place! And if that sounds like you, maybe you need to brainstorm another reason for wanting to be consistent.
Some ideas could be that you want to feel stronger and more capable in your day to day life, you want to improve your mental health and exercising is a great way to do that, or maybe you just want to be healthier in the long run. Whatever it is that you find, just be sure to remind yourself of it often. Especially when you’re feeling unmotivated to exercise!
Find Consistent Forms Of Motivation
And speaking of motivation, you don’t always have to rely purely on mindset. In fact, there are plenty of creative ways that you can keep yourself on track when it comes to working out. And I’m going to share some of my favorite ideas right now…
- Have An Accountability Partner – Having an accountability partner is a tried and true method for staying consistent with anything, and exercise is no exception. So if there’s someone in your life who you could ask to check in from time to time, it could be a great way to get motivated to work out on a regular basis.
- Setup A Reward System – Secondly, you could try incentivizing yourself with some rewards. Maybe you’ll drink that second cup of coffee after you’ve done your yoga, or you’ll only watch an episode of your favorite tv show after you’ve gone on a walk. No matter how small, or seemingly insignifigant, the rewards you choose are…. Don’t underestimate the power of giving yourself something to look forward to.
- Add Things You Like To The Experience – Many people might also find it helpful to add things they like to their workout routine, in order to find the whole experience more appealing. For example, you could listen to a podcast while you run on a treadmill or blast your favorite music while you’re doing some stretches to warm up.
- Create Some Exercise-Related Mood Boards – Lastly, I’m always a big fan of creating mood boards to romanticize doing mundane things. And this can easily be applied to working out! So if you think it’ll be worth it for you, spend some time putting together a board on Pinterest full of workout aesthetics. Or maybe compile a folder of inspirational workout videos on TikTok or YouTube instead.
Set Realistic Goals
Now, please indulge me as I share some advice that everyone seems to give when you’re talking about how to stay consistent working out… You need to set realistic, attainable goals!
I know we’ve all heard this a million times, but it’s probably for a reason. Because if you set your expectations too high, you’re setting yourself up to feel overwhelmed and eventually burnout. Trust me, I’ve been there…
So instead of stating that you want to workout every single day, or that you want abs in the next three months, or you want to get into the splits before the new year…
Try to set some goals that you know for sure you can hit. Then, once you hit those, you can keep “moving up the ladder” and working up to bigger and bigger goals down the line! For instance, maybe you’ll start with working out three times a week, then move up to four times a week, then eventually get to where you can do some sort of movement every single day.
You’re still getting to the same result, but by using the latter strategy you’re less likely to burnout along the way!
Final Thoughts
It’s not always easy to find the time, energy, and motivation to workout. But moving our bodies is vital for our mental and physical health, so it’s important that we find ways to keep ourselves consistent. However that happens to look for us!
