If you live with ADHD, you’ve probably heard it before: exercise can be one of the most powerful tools for managing symptoms. And it’s true—vigorous movement supports emotional regulation, focus, executive function, and even sleep. But knowing that something is helpful doesn’t always make it easier to do. Especially when you’re balancing a demanding job, an overflowing to-do list, and the internal tug-of-war between what matters and what gets done.
For many of my clients (and let’s be honest—me too, sometimes), movement doesn’t fall apart because they don’t
care. It’s one of those things that gets bumped down the priority list. Not because it’s not important—but because ADHD, a demanding career, people-pleasing, or a nervous system that's already on edge before the day even begins, makes it genuinely hard to
start,
protect the time, and
come back
when you’ve fallen off track. Add in perfectionism or all-or-nothing thinking, and movement might get postponed until there’s a perfect moment—which rarely comes.
Sometimes we have to start small. One common internal script is:
“What’s the point of just 10 squats?”
Here’s the truth: 10 squats might not transform your health—but it
does
do something. It starts a new pattern. It breaks the inertia. It gives your brain and body a chance to reconnect. Small movement moments act as
building blocks or
holding spaces—anchors you can expand from when the timing, energy, or structure align. And more importantly, it sends the message:
“I’m someone who moves. I’m allowed to take care of myself.”
If this sounds familiar, you’re not alone—and there’s a path forward.
Movement isn’t about chasing discipline. It’s about honoring your brain and your bandwidth. That’s why I created the free handout
Making Movement Happen—a simple one-page resource with ADHD-friendly strategies that lower the barrier to entry and meet you where you are. You’ll find practical tips and bite-sized ideas designed to reduce friction and help you build a movement practice that’s
supportive, not punishing.
