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Do you ever find yourself starting a workout, only to lose interest halfway through? If you’ve got ADHD, this is probably a familiar story. You’re all in, ready to crush it, but just a few minutes in, your brain starts wandering, and suddenly, Netflix sounds way more appealing. We’ve all been there. A few years ago, I was stuck in this exact cycle. Every workout felt like a chore, and I couldn’t stay focused no matter how hard I tried. But then, I discovered something that changed the game—joyful and mindful movement.
Instead of just going through the motions, I started paying attention to how my body felt, the rhythm of my breath, and the satisfaction of simply moving.
Suddenly, exercise wasn’t a drag anymore; it was something I actually looked forward to.
Imagine this: instead of dreading your next workout, you could enjoy it. Picture yourself fully present, feeling energised and in control.
Sounds good, right?
That’s the magic of mindful movement—and trust me, it’s a total game-changer with or without ADHD.
Let’s dive in and explore how you can make it work for you.
Table of Contents
- How ADHD Affects Your Motivation for Movement
- The Science Behind Dopamine and Mindful Movement
- Incorporating Mindfulness into Your Movement
- Best Exercises for ADHD-Friendly Mindful Movement
- How to Build a Consistent Routine (Without Losing Your Mind)
- Conclusion
- Further Resources
How ADHD Affects Your Motivation for Movement
Let’s be honest—sticking to a fitness routine when you have ADHD is like trying to herd cats. You start all excited with your new workout gear, but two days in and you’re already eyeing the sofa.
ADHD brains need dopamine, and if we don’t get an instant hit of excitement or joy from what we’re doing, it’s game over.
Back when I started my journey, I had this exact problem. I’d try all the latest workout classes, but I’d get bored halfway through (I mean, how long can one person squat?!).
That’s when I realised I needed something more engaging—something that would make me want to move, and I found that through mindful movement.
Mindfulness is not just about sitting still and meditating—it’s about being fully present in whatever you’re doing, including moving your body.
So instead of focusing on calories or reps, I learned to focus on how good it felt to move.
That, my friend, is how you start turning movement into something you look forward to.
Motivation can be fleeting, and we all know how quickly it disappears. That’s why you need more than motivation to stick with mindful movement. Here’s why.
The Science Behind Dopamine and Mindful Movement
Alright, here’s the science-y bit. ADHD brains are low on dopamine—that feel-good chemical we all love.
And here’s the kicker: exercise boosts dopamine.
But not just any exercise—mindful movement activities like yoga or Pilates work wonders because they bring your mind back to the present moment.
When you’re in a mindfulness practice while moving, whether it’s doing yoga in nature or a short burst of movement practice, you’re giving your brain exactly what it needs to stay focused.
And let’s be real, staying present during a workout is way more enjoyable than staring at a clock counting down the minutes.
Curious about how dopamine plays a role in weight loss? In this post, I dive into how boosting dopamine can help people with ADHD lose weight.
Incorporating Mindfulness into Your Movement
So how do you actually incorporate mindful movement into your workouts? It’s easier than you think, and no, you don’t need to be some Pilates Princess (unless that’s your vibe).
Here are a few simple mindfulness techniques to get started:
Focus on Your Breath: Whether you’re running, doing yoga nature sessions, or trying some mindfulness exercises, keep your attention on your breath. It’s a great way to anchor your mind and keep distractions at bay.
Engage Your Senses: Notice how your muscles feel during a stretch or how your feet hit the ground during a walk. This is mindfulness practice at work—being aware of what your body’s doing instead of letting your mind wander.
Try Different Activities: Don’t limit yourself to traditional workouts. Explore movement activities that feel fun—like dancing, hiking, or even mindfulness for kids exercises if you want to bring the family along for the ride.
When I first started paying attention to how my body felt during regular exercise, something clicked.
Instead of pushing through boring workouts, I found joy in running outdoors and really tuning into my surroundings—the fresh air, the rhythm of my feet, and the sense of accomplishment that came with it.
Best Exercises for ADHD-Friendly Mindful Movement
If you’re looking for the best types of mindful movement to keep your ADHD brain engaged, here’s a quick list of ADHD-friendly mindful movement activities that’ll help you stay present and boost that sweet, sweet dopamine:
Dancing: Get your favourite playlist on and let loose. Dancing is the perfect blend of fun and focus—you can’t help but be in the moment.
Pilates: Pilates is excellent for focusing on form and breath, plus, it helps with core strength. If you’re feeling extra, go all out with those Pilates Princess vibes!
Yoga in Nature: Take your yoga practice outside. The combination of being in nature and focusing on your breathing is a double dose of mindfulness. Trust me, it’s a game-changer.
HIIT (High-Intensity Interval Training): Short bursts of exercise with quick rest periods keep you moving fast enough that boredom doesn’t even stand a chance.
Mindfulness for Kids: If you’re a parent, doing simple mindfulness activities with your kids can help you practice mindfulness while staying active together.
Still stuck on what kinds of movement might bring you joy? I’ve got you covered with seven joyful movement ideas that’ll make exercise exciting again.
Mix it up and keep things fun—there’s no rule saying you have to stick to one type of workout. Keep experimenting until you find something that clicks!
Mindful movement is all about bringing joy into your routine, and there’s no better way to do that than by building tiny habits that make a big difference. Check out my favourite tiny habits to sprinkle joy into your daily life.
How to Build a Consistent Routine (Without Losing Your Mind)
Building a consistent routine when you have ADHD is like trying to build a house out of jelly. But it’s not impossible!
The trick is to keep things flexible, and fun, and avoid the all-or-nothing mindset. (Read more about how an all-or-nothing mentality might be sabotaging your fitness journey and how to break free from it, here)
Here are a few tips to help you stick with it:
Set Visual Reminders: Use sticky notes, phone reminders, or a workout calendar to remind you when it’s time to move. Make it impossible to ignore (trust me, out of sight is out of mind with ADHD!).
Celebrate Every Win: Whether you’ve done 5 minutes of stretching or a full workout, give yourself a pat on the back. Positive reinforcement helps keep you motivated.
Don’t Be Afraid to Change It Up: Boredom is the enemy, especially with ADHD. Switch up your mindfulness exercises, focus on proper nutrition, and just focus on regular exercise whenever you start feeling stuck.
I found that when I made my routine about how I felt rather than what I achieved, I actually started to enjoy it. Instead of aiming for perfection, I focused on showing up—and that’s what matters.
If sticking to your fitness routine has always been a struggle, you’re not alone. Here’s my advice on how to start a fitness journey and actually stick with it.
Conclusion
So, here’s the takeaway, mate—movement doesn’t have to be a chore. By adding a little bit of mindful movement into your life, you can start to feel good in both body and mind.
It’s not about being perfect; it’s about finding joy in moving and being kind to yourself along the way.
Now, get out there, try a few different movement practices, and don’t forget to have fun with it. You’ve got this!
Further Resources
Studies on Mindful Movement
Mindfulness and ADHD: Studies indicate that mindfulness practices, such as meditation and mindful movement, can improve attention and reduce symptoms of ADHD. Mindfulness-based interventions have shown to help ADHD patients stay more present and engaged in their activities, which may reduce distraction during workouts (Zylowska et al., 2008) and (Clark et al., 2015).
Exercise and Dopamine: Research shows that exercise increases dopamine levels, which is beneficial for individuals with ADHD, as they often have dopamine deficits affecting motivation. Specifically, both mindful movement activities, such as yoga and Pilates, and high-intensity exercise like HIIT can boost dopamine and improve focus (Kim et al., 2011), (Cho et al., 2014).
Mindful Movement for Well-Being: Incorporating mindfulness into exercise can enhance enjoyment and presence during workouts, making exercise feel less like a chore and more engaging. This practice has been linked to improved mood and cognitive functioning, particularly in people with ADHD who struggle with motivation (Bigelow et al., 2021), (Herbert & Esparham, 2017).