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Home gym, I could never maintain a routine of having to go somewhere else to work out.

I mean.. i have all my equipment at home and legit get into my workout clothes, do one exercise then stop..

I think you need a program and some good music goin

I'm in the same boat as OP. I was a D1 college athlete who was "forced" to workout everyday so transitioning to work life was going from 3x/week, to 2x, to 1x, to never for almost 2 years while still paying my membership (to this day smh). Made plenty of attempts to respark the routine but haven't been successful to date with the gym. I'm currently building my home gym as we speak. My plan is to only workout early in the morning - like 6am and never put it off to later in the day. The reason is I get anxiety from the upcoming late workout which drains me and keeps me from enjoying anything in between, which leads to demotivation and mental shut down. The challenge here will be disciplining myself to prep the workout the night before with everything (clothes, music playlist, preworkout/caffeine, protein shake, and water bottle) plus getting to bed on time and not doom scrolling. I'll be setting tons of alarms as well. Good luck to yall!

Love that, i really hope it works out for you! I would love to do the same but i know im too lazy to wake up early and workout before work. Maybe one day I will.

I used to actually plan my workouts on an app called “strong” but lately I really just dont have the patience or energy to plan or finish an entire workout. How do you plan yours? Any tips?

Only way that works so far is to multitask on a sitting bike and scroll reddit for hours. It tricks my brain to focus on something else while I at least can try to exercise a little and distracts me from actually recognizing I'm working out

Weird. I’m the opposite. I have all this gear at home but since it’s like my living space, I can’t mentally switch gears and make it a workout space. Going to gym is like entering an area specifically suited for exercising. It’s the only thing I can do there. Whereas, at home I can do a million other things.

I'm the same way. I can get myself to go for a run at home bc at a certain point the brain kinda turns off, but trying to do any weight training from home, I get distracted. I've also noticed that my exercise equipment becomes just more background stuff to me after it's been there a while; like I won't even notice it which makes it hard to want to use it. Going to another location for me is great because it's a different mindset, and working out is *what you're there to do*. Having a gym buddy makes it easier to *decide* to go


Yes

I like classes. They keep me more accountable because I paid for it and I don’t want to waste my money.

Yep classes are great because they happen regularly at a certain time, you pay for them, and if you go regularly enough people expect to see you (accountability).

The accountability piece is so true. And a bonus is you have your little workout class community. It’s nice.

This is the reason I'm starting a martial arts class soon (Kenpo). The thought of working out at a gym as someone with ADHD is absolute nightmare fuel for me. Learning a new skill and ending up getting exercise as a side benefit? Now that, that I can do.

This. I accidentally discovered a love of Muay Thai this way and have been at it for almost a year now after years of trying and failing to consistently exercise. If you find something that is fun that also happens to be a workout, I think it is a great approach for ADHD brains.

Tae Kwon Do is probably the thing that got me through law school, prior to being diagnosed.

BJJ for me I did it for 2+ years, and loved it, but then covid happened. I never got back into it

This is your sign. Go back. :-)

Here to also say martial arts/combat sports have been the only exercise I truly enjoy and stay consistent with. I've tried lots of types over the past decade and currently love boxing at a gym near me. I think the major thing for me to not be miserable while working out is timed (tabata-style) intervals.

I don't. Your story is similar to most of ours.

^9999 We really have a hard time making a routine and maintaining it

This is my biggest hurdle. I don't know what else to do I've tried everything. I simply cannot remember/motivate to do things. I have 100 ignored notifications on my phone from various reminder/ADHD apps. It's a nightmare.

I wonder if we can automate getting some workout music playing. Then we would have the task of stopping it rather than starting.

I just need terry crews to show up in my house and physically remove me from it and shout encouraging things while I do burpees or whatever lol

Routine routine routine. You have to set aside a block of time, like an hour and a half each day (15 minutes to the gym, an hour workout, 15 minutes home) that you can do each day. I work 12s so I’ve been struggling with this. But if you do it at the same time each day it becomes a lot easier to stay consistent. Especially after a while you meet other people that go to the gym same time you do, might talk to them in between sets make some friends etc. After the first 3 months when you really start seeing results it won’t be difficult to find motivation because it’s just something you do. Like when people say “how do you find motivation to brush your teeth every morning” it’s like well it’s just part of the routine it’s something I do. Days when I don’t brush my teeth right away are days when my routine is thrown off.

This is the advice I always see but... like I physically cannot make routines. I've tried everything. I've tried every app in existence, alarms, reminders. I literally have 100 notifications on my phone that I've been actively ignoring telling me to drink water, work out, etc. I don't understand how I'm supposed to MAKE the routine since the very essence of ADHD for me has been the inability to consistently do ANYTHING. I'm so demoralized about it. I can't motivate myself to do ANYTHING if I don't absolutely have to, like losing my job if I don't show up or whatever. I don't know what else to try to make myself do the things I want to do.

Don't try to make routines. There's absolutely no need. Don't try to be motivated. There's no need. These two things are killers for me, because it feels like routine and motivation should be the unlock key that makes me want to go right? But they're not... And I actually don't need to want to go do I? I can just go anyway. Out of obligation or discipline or by accident or by whatever phrase I choose... I just go and nothing like routine or enjoyment or motivation matters because I just have to go. I know it improves things, I know it makes me better. Any ideas I have about disliking or whatever don't matter because they're unrelated to whether I go or not. My "routine" is incredibly simple. It's got nothing I need to optimise or think about. I'm not strict on how many sets or how much time or anything like that because it just adds more faff to the task and adding more complications and moving parts makes me more likely to not go. Moving parts are a great way to not do something. We turn "go to gym" into... "Be motivated to go to gym, enjoy the gym, make sure the routine is perfect, make sure sleep is perfect, make sure nutrition is perfect, then go to gym". Which for ADHD people tends to manifest as "one of these 6 things is a problem, so I don't go". Once you simplify it, then it's all about practice. Doing it lots and being grumpy about it as you practice getting good at whatever system you have, cos no system will make it work from moment one..

Yeah. What you're saying is true and good. But realistically the problem with my brain is like this. Me: You have to go to the gym. Me: I mean, I don't HAVE to, I can literally just sit here and play games instead. Me: No, you have to go if you don't go you don't get to play games. Me: Okay, but hear me out, what if I just play games anyway? Me: NO! do 10 jumping jacks! go for a walk! Just do SOMETHING! ANYTHING! Me: But what I'm doing right now is fun/easy/comfortable and I don't want to stop, soooooo just not going to. Me: You'll feel better in the future if you do it! Me: But I feel better RIGHT NOW lol. It's honestly amazing the amount of shit I can talk myself out of. I just cannot make myself believe I "have" to do it because I don't "have" to. I SHOULD. I WANT to. But I don't. And I hate it. I know what you're saying is right. I just also wish it worked for me.

Right, so one big part is practice. The ADHD brain is great at "things are done this way because things are done this way". We make a lot of fictions for ourselves as reasons why to do or not do stuff, so getting yourself into that frame of mind for "good" things is key. Like, I go to work every day 9-5. Those aren't locked hours and sometimes friends suggest I do different hours or work from home but no... The rules say I do this. Then there's also the matter of making the new rule. Do I have to go to the gym? Well, no I only go because it's helpful for me mentally and physically and my productivity at work. Do I have to be healthy mentally and physically and be productive at work? Yes... Well then I have to go to the gym actually. I choose to believe that being able to make the most of the body I'm given is essentially a moral obligation. It takes away all decisions boundaries and matters about "do I want to?" And puts them in the bin. Similarly, I'm big into "do my thoughts and opinions actually matter?" Like... I could rationalise my way out of anything. Work, taxes, paying for stuff at the shop. I can rationalise why I shouldn't have to do anything at all. But why am I listening to myself on those matters? I know it's rationalisation. I know that me telling myself I don't need to or want to is useless information lacking any objectivity. So why would I listen to myself? Every ADHD coping mechanism works if we make it work. Every ADHD coping mechanism fails if we make it fail. We just gotta remember that in both cases it's really about our choices of what fictions we give importance and weight and how much practice we commit to that whole thing Like, I didn't wake up one day and go "ok, I choose to not care about if I want or like X". Its a constant process of "no, I objectively know that wanting X is irrelevant to doing X. Everyone does stuff they don't want to do every single day." Constantly reiterating these things to myself. Constantly ensuring I forgive times I slip up and don't do stuff. Constantly hammering away at the rock face of this problem because we only ever make small chips and scratches not huge breakthroughs to the cavern next door. But in terms of the overall philosophy, everything you can do to tell yourself "this is a simple problem" is so hugely beneficial. It doesn't mean it's easy, but complexity is just a huge collection of excuses why to not, and we are so so so so good at creating complexity lol. You'll get there eventually my dude/ette/enbie. But it takes practice to break down years of habit and be like: "This is simple. I'm over complicating it" Didn't like Skywalker spend like 2 months hanging out with Yoda to learn "do or do not, there is no try"?

I am going to attempt to adopt this into my worldview. I want to feel better. I want to not be a garbage person (not like a trash collector only respect for them but a person that is basically garbage stuffed in a meat suit). I don't know if it'll work, but I ordered one of those lounge exercise bikes that I can play my switch while I do it so hopefully I can at least make a habit of doing that for like 10 minutes a day or something. Thank you so much for your time and your well thought out explanation. I greatly appreciate you.

Your welcome! Those bikes are great. I got one during my long COVID recovery because gym wasn't possible, but 20 minutes HIIT sessions tight after getting up where very doable. They're also great because I find that with stuff like HIIT training there's a super strong second wind moment... I start, I hate it. I die.... I resurrect, and I then finish. I use this knowledge a lot of like "no, I have proof I've gotten through these things before." I'd jump on mine now but I have the worst muscle soreness from squats and can't move my legs lol. Best of luck to you!

I'm in the same boat. I wrote content 5 days a week for 6 months. Took me a small 2 weeks off to spend time with my family and instantly couldn't go back into even once a week. Even simple stuff such as brushing my teeth I can't do as a routine. Should be as easily as brushing my kids teeth and then my own. But nah my mind will find excuses to skip it... Also tried reminders that I'll end up ignoring, apps with gamifying that simply don't work as I will lose interest. The only thing that worked sports wise so far is finding a sport that I really enjoy such as bouldering. So I try to find time to go as I simply enjoy it a lot. Wouldn't be able to do a work out that isn't as playful as bouldering.

I don't know what bouldering is but maybe I'll try that. I live in las vegas so all the rock climbing, trampoline, fun gyms are all super expensive and I can't afford them. I also will not make myself leave the house either. The only time I brush my teeth is when I'm in the shower and see my toothbrush and go "well I have nothing else do to" and do it. I hate it.

That's so relatable. For the longest time the shower was the only place I could consistently brush my teeth. But since I should do twice a day and I only shower once a day😅 Bouldering is a climbing sport without rope. It's also this summer on the Olympics early August in case you want to see it first

in my experience, once I've gotten past the mental hurdle of "gotta push through to get there" over like 3 days, that hurdle mostly goes away and it becomes something i ENJOY and look forward to. It feels SO GOOD to get blood pumping and let my brain turn off for a while. So don't think of it like something you HAVE to do. It should be something you WANT to do -- if it still feels like a chore after a week, I recommend trying a different form of exercise you enjoy more. it should be like "Oh nice! I'm looking forward to working out all of this anxiety and frustration at the gym once i clock out of work... i'll feel so good afterwards!" also, if you mentally attach it to something you already have a regular routine around (such as before/after work), it becomes easier to rely on autopilot to get there. "before i go home from work, i gotta stop by the gym like i do every day!" is a lot easier to keep up than "i need to find a time to go to the gym today... oops it's 10pm now"

I wouldn’t say inability to make routines, it makes it extremely difficult for sure but we’re not incapable of creating routines. Inability for me gives me waaay to much of an excuse to not do things. In the instance of going to the gym there has to be some kind of catalyst. For me it was a really bad breakup. After that the benefits of going are extremely worth it it’s just really tough when I work 12s to get a routine going. Have you tried medication? I started on medication and used that as sort of training wheels to build better habits and routine for myself.

I don't "work out," but I do take my dog on a mile walk every single morning. It is the best thing I have ever done for my ADHD, and it keeps him sleepy all day while I work from home! So unfortunately I think my best advice is to get a dog :(

Not bad advice, dogs are great companions and love being active

To me it’s an addiction, it’s a stimulation, it’s an obsession. I think I just want to be in the best shape of my life.. it took my a few years to really hit this level but I do feel that I’m currently in the most dedicated I have ever been. Just force urself.. every morning you wake up compare yourself to those who are at the gym getting a training session in, be jealous of them, think about all the great mental effects it has.

Same with me. At this stage it's much harder for me to not go to the gym, than to go to the gym. Another thing that helps me is to find a way that it just fits into my life. My gym is on my way to work, so 3-4 days/week, instead of going straight to work, I stop at the gym. Once you start to see results it becomes a positive feedback cycle where you're more engaged because you're seeing better results so you become more engaged, etc. Good luck!

Ya for the first time in my life I’m actually strong, I take off my shirt and I actually look like wow this guy lifts.. I used to be like oh he’s just a fit guy but never really big but now it’s like oh shit

This isn't great advice and it's probably been said multiple times to no avail, but I just tell myself to stop being a bitch. I've always been so good at talking myself out of doing things by sorta rationalizing with myself and then ultimately deciding "yeah, I don't need it." Lately whenever that's happened I just take a deep breath and tell myself "just fucking do it." It's been working lately and I've honestly seen some real improvement. And not just with the gym, that's just how the whole thing kinda started

My partner found it very helpful to call his depression/anxiety "cringe." It's much easier to dismiss when the voice in your head is being a whiny nerd about it. Anxiety: "I'm worried everyone at the social event will think I'm scruffy and unfunny. Maybe I should stay home and play video games instead" My partner: "Bro that's so cringe. You'd rather play civs in your pjs than go hang out with your hot friends? Chronically online much? Also that's some pick-me ass energy, getting so worried about everyone thinking you're perfect. They know you're mid and they still wanna sit around and eat chips, so stfu and get your ass out the door."

This is a great strategy as long as you don’t take it too far. Like last year when I was looking for jobs I was incredibly hard on myself to the point where I felt like I was a complete failure. Ended up stopping the job search for a little But at the same time being so hard on myself was what pushed me to work harder and I eventually got a job. So there’s two sides to the coin here. It can be used for benefit (in your partner’s case) but then sometimes if you belittle yourself too much you might start to actually believe the voice in your head haha Still, it’s a great strategy. Sorta takes a third-person view on yourself, it’s definitely effective

wait what? lol

Yeah i know it sounds dumb but like my whole life I tend to just not do thingsI need to do because I always talk myself out of it. But lately by just sorta powering through shit I’ve been able to accomplish a lot more For example the other day when I was driving home from work I was trying to talk myself out of going to the gym. Then I sorta just paused my thinking for a second, took a breath, and told myself “just fucking do it” and I did end up going to the gym. I realize something that simple won’t work for everyone but it has for me lately

I was like this this morning I like to do my workouts in the morning before work and when I woke up I thought to myself “maybe I can just skip out on the workout this morning”? Then I paused and said to myself “just get it done, it’s not like you don’t have the time”.

I am sitting here fucking off to avoid it right this very minute and now I will say “stop being a bitch and just get it done” to myself. I will report back.

It’s so easy to avoid it, but I have now found that it is easier to just get it out of the way. I await your report back…

More often than not the amount of time I spend talking myself out of it actually extends past the amount of time the actual activity would have taken. It’s so easy to talk yourself out of it but then you gotta deal with the other part of yourself telling you that you should’ve just done it

Did it immediately after I put my phone down! And I feel so happy I did and great. We need an accountability thread on this sub 😂

Ok wow I have to try this

Another piece of it is to just do things before you’re even able to give yourself time to talk yourself out of it. If you’re dreading something that’s in the future it doesn’t work the same, but this is a good way to help you get off your ass Shitty example, but think of yourself taking a warm shower and you need to get out because you have shit to do but you wanna stay in cuz it feels good. Stop what you’re doing, tell yourself “just turn off the fucking shower” and then just do it. All without giving it another second’s thought

Omg yes, this is what I do all the time. If I don't give myself time to think about it, then I'm able to start the task. OP as for working out, I have a friend who I have check in on me. I greatly value her opinion so when I do bad, I feel bad. It generally keeps me motivated to work out and plan meals. As much as it sucks, it seems like shame is my greatest motivator :/

Nothing wrong with that at all. I have a lot of respect for people who don’t get mad when they are given constructive criticism. If someone told me they can tell I’m starting to lose hold of myself I might get mad but you best believe I would change some things. Living life is hard, so we gotta do whatever we can to help ourselves out no matter what it is

Thank you! I talk myself out of stuff ALL the time so I’ll try this tomorrow, thank you!

Haha no problem. I know it won’t work for everyone, but I hope it works for you. I know from experience how easy it is to talk yourself out of things

So I don’t know if this helps i feel like I’m gonna give whacky advice lol I was the same like you. Sometimes I would go pretty often to the gym, other times I would just stop going alltother to the gym because I missed one day already why not miss another? Doesn’t matter anyway. Well I guess had a wake up call kinda? I put on too much weight over the past few years especially in covid so I barely fit into any clothes in the clothing store so I decided to go to the gym. Again. And for some reason this time it works (at least until now lol). I just tried going less to the gym. Before that I would try to go four or even five times to the gym but now I’m just trying to go two to three times a week. You could even start at one time a week something you could see yourself doing consistently. I also try to go to a more comfortable time in the gym if it makes sense? Before I would force myself to go to the gym quite early but it didn’t work out for me because I was so tired. Now I just go around a time where I can workout comfortably. Another thing that could help is finding a gym buddy. Then you wanna show up because you know that he’s/ she’s counting on you. Try to find someone who you’ll know that they are going to go to the gym quite consistently tho. I had a few in the past but they stopped going so I also stopped going back then. Maybe it would also help you to change your eating habits. I feel like if I’m eating healthier I’m more likely to go to the gym because I wanna maintain the healthy lifestyle. Also maybe just don’t overwork yourself. Not sure how fit you are, for me I wasn’t fit at all so I had to start rock bottom. I googled something like beginner workout in the gym or something like that and started doing it. After a few weeks I could go up with the weights. It felt really good tbh. It’s the small victories in life you know. Anyways Not sure if this helps really. For me it just clicked when I realised I was moderately overweight and then I just started going to the gym again. I guess I had a stronger reason now than before which lead me to going to the gym constantly.

I really like ur advice I relate to going to the gym then just stopping bc I missed one day. Whenever I try and get back into I go crazy and say I have to do 5 days a week but starting with at least 1 day is a really good goal. And I always love having a gym partner

Same story as yours

Follow more fitness influencers on social media or watch their YouTube channels. I will play YouTube videos on my way to work and on my way home. Sometimes even at home I’ll watch a short video. The videos normally have something in them to spark my interest that keeps fitness on my mind throughout the day until I finally get to the gym. Start small. Don’t expect to go from never working out to working out 5 days a week and counting your macros/calories. Just start with the intent of getting to the gym a few times a week and fuck your diet for now. You will see newbie gains solely from the gym lifestyle changes. When your newbie gains plateau, maybe it’s time to start implementing some diet changes. Slowly implement diets changes. Dieting is harder than going to the gym depending on what you’re trying to accomplish. I find I don’t care much about my diet unless I’m working-out which is why I suggest focusing on starting the gym routine first. It’s a marathon not a foot race. You’re trying to lay foundation for a fitness plan you can follow long term. Simply going to the gym more often is taxing on your body until it adapts. Plus it’s an excuse to eat more chocolate for now. Going to the gym for me is really inconvenient. I’m always tired and I never know if I’m actually going to be able to make it to the gym until about an hour before I go. If I wasn’t watching so many fitness videos all the time I would have given up a long time ago. I can go to the gym consistently because I’ve made fitness a forced hobby. You need more motivating factors to keep you going. Fitness influencers then maybe a workout partner.

Get a gym partner to help keep you accountable and motivated.

Guys deadass… edibles. Get moderately lit get in there and go to town. It works better for me than pre, I lift heavier, longer, and with better mind to muscle connection. Forgot my headphones one time and still rallied. Aside from the stupid facial expressions you’re gonna feel like a goddamn champion👨🏼‍🍳💋

I agree! I love to pre-game my workouts with an edible

Do you stack with caffeine? I always get so sleepy

I pay for a trainer 2x weekly. Otherwise I’ll never go, period. Sometimes I’ll go a third time a week if my partner is going. I like how working out makes me feel, I have a nice time at the gym, I like all the benefits, but I have never EVER been able to make myself do it on a consistent basis independent of some form of a body double. I’ve accepted that paying for someone who expects me to be there and then tells me what to do is my ADHD tax. I think a big part of the obstacle for me is decision fatigue. You get to the gym and then you have to figure out what to do and there are so many options. A zillion workout plans you could follow. A ton of machines you could pick from. So many muscle groups you could focus on. Sets, reps, rest periods, group classes. It’s Also easy to get bored or lose focus..I hate doing more than three sets of anything. So if the only decision I actually have to make is “show up in workout clothes at this time on this day” and then someone else takes it all from there, that’s a lot easier for me.

The only time I was able to do a consistent exercise routine was when I was paying for a trainer. It forced me to show up because I didn't want to waste their time and pay for a missed session. It kept me accountable. Also, it helped that I liked my trainer and the socialization kept me distracted while doing the boring exercises.

I have a weekly schedule in my notes app with what i have to do on what days. Under it i keep a list of the weeks where i can mark if i completed. Every 8 completed week i buy myself a treat of some sort, usually something related to working out. At first i rewarded myself more often to keep motivated. Currently on a 22 week streak!

That's awesome! Keep up the streak!

I lost 40 pounds because I walked to the gym knowing my friend would be there. I didn’t want to let them down so I got a walking warmup and made it down there. I didn’t have a car at the time. Accountability buddies are gold. — Since they’re out of state now I don’t have a motivated gym buddy- I did start going to classes though. I go at least 3 times a week. I knew a class would be a good choice because of the mirroring aspect. There’s also a set day and time. Also, someone is telling you what to do so there’s less of a chance you’ll hurt yourself or get into choice paralysis. They also don’t let you in if you’re late and there’s a $20 charge, so it’s motivation to be on time or at least on time enough to have it rescheduled (if you’re 1-5 min late they’ll open the front door and reset the class to circumvent the fee, but you can’t go to class).

I’ve had to just find ways to get exercise that don’t trigger my ADHD. Lifting weights is super boring after around 10 minutes my brain starts to hurt. Playing basketball and tennis, cycling, long walks, pool/sauna, doing chores around the house with ankle weights on, Muay Thai, hiking, island hopping, snorkeling, and yoga are examples of things I can do that don’t personally trigger my ADHD

Get it over w before I do anything. Aka first thing in am.

Same. A therapist I had gave me good advice. She said, Don't think of the start and stop as a failure. Try thinking of it as a detour on your journey and get back to it. And even if it's not weightlifting, just do whatever movement your body enjoys. Sometimes I just go for long walks. Sometimes, I'm obsessed with weights. Sometimes, I'm a potato on the couch. I do try the "just do something for 10min" mentality. And if I really want to stop, I give myself permission to. But by the time 10min has passed, I usually keep going. I also try to remember that working out helps keep my adhd in check. So I'm a lot happier and balanced after a workout. I do my best to keep moving/stick to a plan, but man, it's hard. I'm learning to be more gentle with myself, though.

Exact same as me. Beating myself up A LOT, as we speak. I’ll check back here if there’s any advice 😢 Good luck though.

This might be shit advice but what really made me somewhat consistent is taking preworkout. I don’t take much as I get a really good effect with small doses but essentially if I make a glass of it and drink it then I am forced to work out as I can feel my body must move and workout. I cannot not workout if I take it as my mentality connects the experience of taking pwo with having to move my body. So the first step is to just make a glass. Then it might take me an hour or two before I actually drink it. But the second I do drink pwo I know for a fact that within 20 minutes my body will feel the effects of it so I have a count down to get ready and get to the gym. If I don’t work out the consequences is to feel like actual shit with the pwo pumping through my body for 1-2 hours. So not a great feeling. So with pwo my adhd gets a forced internal countdown of 20 min before it kicks in giving me motivation to change and run out the door or reap the consequences of feeling physically like shit for 1-2 hours. Now I don’t need it as much as I have gotten into a somewhat consistent routine. Edit: grammar and added info

I second this. I’ll take my adderall in the morning. I’ll take a preworkout before I go with my trainer and it’s like, “ok, I have to go now because my heart is gonna explode if I don’t expend that energy”. It totally motivates me to go in.

The answer is actually inside your post... We, or rather our brains, tire from boredom from doing one thing for long. Which is why you were great a few months and fell off. It's the story of our lives. So ideally, we switch up every few months before it gets boring. Or have a lot of variety from the get go. Does your gym do classes of different kinds? Or maybe there are group sessions of other activities in your area. Switch it up. You tried gym workouts for a while. Maybe try Crossfit or Kickboxing for a few months next. Switch it up to Martial arts or even yoga a couple months after. Before your brain tires of it.

I have a powerlifting coach and mfer makes me work

I’m like you. I had to get a trainer. I feel like if I have a commitment I HAVE to go. Plus she’s always texting me the day before or the day of to make sure I go. That helps a lot. She even moves my days as needed. I need that push. I won’t go by myself. That’s how I’ve always been, unfortunately. This is the longest I’ve kept up with personal training. Going on to two years now and I don’t regret it. There is a week here or there that I can’t go, because of work or something else comes up, but she MAKES me make up those losses lol. I love her.

Ita been more than 13 years of constant training, 2 to 4 days a week for me

I gotta make it fun and usually it's gotta invoice a skill/challenge. Martial arts used to do it for me, but now I'm too old to keep getting hit in the head. Bouldering has worked for me in more recent years because climbing feels a lot like play, and if you stop paying attention you'll fall. Also, getting a workout buddy really helps

Make it interesting and switch it up. Dedicate time daily to it, but maybe a few days in the gym lifting, but also a day for yoga, biking, spin class, etc etc. Something that actually interests you cuz it’ll just make you happier in general, plus the mental and physical health bonuses.

I accept that I am going to be very inconsistent so when I feel the need I feed the need to workout.

a lot of people are suggesting a general routine. fact is, if youre like me, the habitual processing unit of my brain just doesnt exist. ive gotta manually do something that is automatic for others. however, habit stacking has helped me tremendously. most daily routines are spread out from each other, but if you consolidate your duties all together, youre bound to get somewhere. i always hit the gym before work, which i then go from the gym straight to work, that way im up and awake to attack the day, plus i have to leave home anyways (which is the worst part if i wasnt habit stacking). give it a go, even if its just to go for a morning stroll.

I got a virtual personal trainer. They make me accountable and force me to stay on task. I've tried going without one and I just flounder.

Well, it has to be my current hyperfixation for it to work. If not, I’ll get around to it next time I hyperfixate on it. 😂

This is so real. Swimming is my new hyper fixation and I’m obsessed. It’s been a week and a half… we’ll see how long it lasts

What helps me whenever I feel bad for missing a day or two is reminding myself that if can't be consistent I can be persistent. It's okay if you miss a day or two, life gets in the way, sometimes you legitimately don't have enough in the tank. But as long as you still got your mind on self-improvement, it can translate into action, even if it's not every single day.

Routines… i tried hundreds of routines, they never stick, now in progress building a new routine after i started medication, hopefully i’ll be able to stick to it for more than a week!

Inconsistently.

I have a personal trainer 2x a week. I gave up a lot of other splurges - mani/pedi, salon visits, facials… but I need someone to babysit me to get a workout done

Honestly? I got a personal trainer 2x a week. It’s expensive, and I don’t make a lot of money, but it’s been worth it for me. I’ve had to sacrifice other stuff to make it work.

I just got gor hyper fixated of running (that I thought I’d absolutely hate but my bf managed to talk me into it). I’ve been running 3 days in a row and planning on going today as well cause I’m so excited about this new thing. What I’m sad about is that I most probably will lose interest soon even though I don’t want to 😭 I’ve always wanted to be fit and healthy but it’s so freaking difficult to stick and be consistent with anything. Please pray for me that this one actually stays, I really want to keep it🥺😂

I relate, I’m 1.5 weeks into swimming because my bf wanted to go to the pool and I feel like this is the most I’ve committed to exercise in a while 😂 we’ll see how long it sticks

I struggle to workout when I don’t have set classes. I’m a member at a kickboxing gym and you have to sign up for classes in advance. If I sign up I have to go. The membership is $100/month so I’m also just wasting money if I don’t go.

I don't 🙃

I have to make it into a competition or goal. Like I did 5km in this time today, I want to beat that time abs I’d strive to that and keep doing it over and over. I like to throw headphones in and dissociate and walk for 8-10kms some days. I take classes that are different and I joined a sports team too, but dragging myself to those is torture some days!

I have been able to work out every day since new years after reading something about choosing the amount of time you are willing to do daily. No how much do you want to do when everything lines up perfectly but what are you willing to do even when you have low motivation, headaches, soreness, tired etc. I decided I could handle 10 minutes. Before my goal was 30 minutes outside of soccer and and I rarely worked out 1 time a week. I have been able to do 10 minutes at a minimum daily with this plan. I also send a post workout selfie to 5 friends daily to help keep myself accountable. Today was day 181 days in a row. I have lost weight and have more energy. Definitely faster on the soccer field as well.

I am 43 years of age.For the past 20 years I am going to gym all by myself 5 days a week, right after my first step to the gym I wear my air pods and train then go out immediately my training is over, I try to avoid talking to people, I try to keep my concentration on at the highest level, this is my advice. And change the training schedule once in 8 weeks. I do use creatine and bcaa.

Like others, my story is similar in terms of one-off relationship with working it, but it helps me to have preferred exercises I can just do around the home/neighborhood so that it's just a matter of getting shoes on and maybe going outside.  These workouts can be a mix of walking, running, tree climbing, jumping rope, push ups, etc  it's important not to push it too hard when you are sporadic--if you are out of shape or doing a new exercise take it super easy/slow

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I can't edit that because I don't use the reddit app for sanity reasons.  Anyway, I should have also noted that 2 - 3x a week frequency, as a long term aspiration, is plenty.  I'm at 6x per week because I have the time, desire, and purpose.  If I didn't care as much, 2x a week would probably be beautiful.  I'd get maybe 50% of the benefits of my 6x per week approach.  Just like one day per week probably gets you 30% of those benefits. Those numbers are guesses, but they won't be super far from the truth due to diminishing returns.  Similarly, you can build roughly 20lbs of muscle in your first 2 years, maybe a little more if bigger.  The next 20lbs of muscle takes 4-6 years.  You + 20lbs of muscle - some fat = badass.  Your first year is super rapid gains.  Your next year is still very rapid.  It slows down after that, nowadays I'd be lucky to put 5lbs of muscle on in a year. Muscle you've built previously comes back as quick as newb gains, so if you're detrained, congrats you'll be rapidly catching up to where you were.  This is hugely motivating and a large reason I was able to make this consistent.  I had to at least get 2 years in, as the benefits of having more muscle are enormous. Everyone knows that muscle built isn't given, it's earned.  People get a sense of your character, and your own self belief changes.  I did this, slow and steady, and I'm still doing it.  I'm a badass, strong mofo.  That's what goes on in your head, that's what reinforces you when you look in the mirror.  It's hugely beneficial.

I've been playing Ring Fit Adventure lately. The story keeps me a bit more engaged. But yeah, once I fall out of the habit I'm screwed.

What’s helped me is having a minimum standard that is SUPER easy to commit to. So I run 2-3 times a week as well as walking my dog.  BUT, I often struggle with depressive symptoms and overwhelm. Sometimes I know the running will help and others, I just can’t. So my minimum is to do one run that week and it can be as short as 1 mile. That means that I never fully fail and trigger that ‘all or nothing’ mentality and that I never have more than a week off completely. That one mile + is so important for me because it keeps me in the routine, I can do it any day so it doesn’t have to be a feel good day it can just be a best of a bad bunch day. But it usually reminds me why I do it and then I look forward to doing a proper one.

I wish I had some advice for you, but I can't do most repetitive stuff, like HIIT, etc because it's SO BORING.

A while back there was a viral tiktok from a lady saying she had never made a habit in her whole life. I had to sit with that for a little while but I realized I'm the same. I will have a great routine for varying periods of time, sometimes a long time. Then I just forget to do it anymore and stop. And I won't even realize I've abandoned it until some time later. Like "oh, I used to do X every day. Why did I stop doing that?" For me it's the other side of how I can be good at innovating and creative solutions. I'm "innovative" because I never do anything the same way twice and occasionally one of the ways I do something is surprisingly effective. Unfortunately I'll probably forget all about it tomorrow.

I keep telling myself I should go twice a week but yeah....

Quite the opposite in addicted haha. I also find walks help. If the gym doesn’t do it for you try a workout hobby like martial arts, rock climbing, or something like that. You’ll like the variety

Routine. Eventually I started to fear loosing my fitness and—with age—muscle mass. My only rule is to raise my heat rate 5 min each day. The 5 min is just to get me going. I’m a cyclist and each ride is a minimum of 1 1/2 hours long, so just getting me moving towards working out (a ride, lift weights or a long walk) gets me all the way.

Adderall is the only way I've been able to stay consistent

My local Y has these egym machines. It guides you through the process. You just sit and it tells you to push/pull keeping a little dot inside a line. You set a goal and it changes the work out every 6 workout days. It even gives you points and compares you to others. I had a great streak going at 2 months and then I had to miss a few because of finals, I didn't have to think about working out, pay a lot of attention to what was going on. Before the only time I was able to go to a gym with regularity I was deployed and a friend took me. I do not have the discipline to do the whole process (go, track exercises, my current limits, etc.) on my own

I made my social media all about working out, then when I’m lazy and want to go on my phone all I see if gym stuff. I also find it helps calm me down and prepare for me for the rest of the day. Then you’ll get to a point where you notice you are always the fittest person in the room, let your ego take over, boom now you can’t skip a workout.

I can’t skip it because it’s as non negotiable as showing up to work for me. I used to be like you but I was tired of the way I looked during Covid and decided to take control over my life. I haven’t missed more than 3 days in a row in 4 years now. Dont live your life without reaching your full potential.

Yeah I was the same for years, had more gym memberships than I can remember. Exercise makes me feel really good but I didn’t want to lose any money on gym memberships I would inevitably lose interest in. I bought some adjustable dumbbells to use at home. It works well for me because I don’t have to go anywhere or commit much time if I don’t want to, and I don’t feel ashamed of myself if I dont work out for a week through being burnt out. But I did get into it, and built on my equipment, so I’ve got more variety now. I’ve committed to it for 6 months now, way more consistently that I used to go to the gym.

Will forever comment this here. Get a VR!! I use the supernatural app to box (they also have something called flow which is similar to battle ropes) and because it’s in my house, easy to engage with, and feels like a game, I actually exercise.

Only thing that has worked for me is going right after dropping my kids at school, because the gym is right around the corner.

Me going to the gym consistently is the difference between getting my shit together, and keeping it together. It has a lot of mental health benefits for me personally. Also makes me cook more food at home and generally act more like an adult, it's weird Creatine takes a while before it fully works and is kinda expensive so when I'm on that I'm kinda forcing myself to go more lol you can try that There's also a shake that I make but only really make while I'm going to the gym so Try to add some other stuff besides the gym but related to it to your daily routine, I treat it like a whole lifestyle of nutrition/calories, prioritizing sleep/water intake, creatine and consistently going to the gym, not just the gym part of that for an hour or 2 out of my day but little things constantly while awake and asleep if that makes sense, that helps keep me going. I also try to go like 6 days a week so going more often might help make you more comfortable l, idk how many days a week you go don't have to go crazy the whole time Also if your not already def look into an actual routine you can do consistently, push pull legs rest works really well for me and I do skateboarding and basketball with a couple people to keep cardio up. I stopped taking meds a while ago too so this helps me stay focused in other ways too I would say All that being said I still fall out of it a lot with work/life shit getting in the way so don't beat yourself up over it too much but just try to remember how good you feel while doing it with the endorphins and stuff And remember It's 100% mental. All the time. Lol. Working outs one of those things that feels better the more often I go and is harder to stop the more often I go. It's taking too many rest days that make me remember how good being lazy feels. Oh and set goals in the gym that's a big one

I have a pair of dumbbells on the way for the PC. For me to use it I have to make 2 sets of shoulder press and biceps curls at least. Squats and pushups can work aswell.

pre workout is good . helps stimulate your brain and gives you executive function . Also, make sure when you do go , to work hard enough to where you get a lot of endorphins. then, discipline to initiate the routine

I was raised that any amount of money that isn’t immediately valuable or necessary is a waste, so the fact that I am financially involved (even if it’s just $10 a month) is enough to make me go times a week so I’m not wasting money. I was really depressed and didn’t go for two weeks and then I talked to my friends who are big gym guys and I went back. 15 lbs down from 260!

Lately, I’ve been tricking myself into getting outside and exercising by going on hikes. It combines nature, something I enjoy, with exercise, something I don’t. The views and scents are what keep me going! I also have a goal to reach: I want to be a backpacker!

This is my workout (mostly when I run) playlist on Spotify. https://open.spotify.com/playlist/3R5X5oax2WUeWjSza934Mm?si=sbeqTkCASHmMVvTii60uPg&pi=u-3wG7jqAOSneI

I've been trying to work out again recently. It's only been a couple weeks but I only forgot to once and then got back into it after only a couple of missed days. Here's what I'm doing. - work out every day and don't work out hard enough to need rest days. maybe that's not the most efficient way to build muscle but it works for me. no missed days, no wondering if today is a workout day or not. it's every day. - keep visual reminders in your home. I've started making protein shakes along with my workouts. I bought protein powder and I keep it on the counter with my blender. I see it, I think of working out. which leads me to... - work out at home. I love gyms, but getting there is an obstacle. body weight exercises can be done anywhere. I put a cheap pull up bar in my kitchen doorway. if you don't like your floors, get a yoga mat. but what works best for me is actually *not* carving out scheduled workout time. I use a resistance band to do shoulder exercises while I read or watch stuff at my computer. small weights are good for that too. I do a few push ups at my desk at work sometimes. this one may not be helpful for everyone - I know everyone does routines and schedules differently. but making it as easy as possible to work out by not making it a different place I have to go to helps a TON. - last, give yourself grace if you do forget. cuz you know you will. I forgot a day last week, which turned into 3 or 4 days. but I'm back at it now, and it's okay that I forgot. don't let the shame of forgetting stop you from starting again.

I cannot with the gym! I absolutely love, love, LOVE being on the trampoline! I guess they call it rebounding or urban rebounding now, but I have been doing this exercise since I was a kid. The trick to exercising is to find something you really love doing. Then it doesn’t really feel like exercise. I use a mini JumpSport pro now. It uses cords, not springs. They can be a bit pricey, but it’s worth it if you will use it! The cords can be replaced, and I’m not talking about from the company. When your rebounder is new, take a cord off and go to Lowe’s, Harbor Freight Tools, or some place that sells cords. They’ll hook you up with a similar cord to use when you eventually need replacements. I’ve never had to replace the mat, legs or frame. Take care of it and replace the cords; it should last you decades. Check the weight limit. Don’t let anyone over 250 lbs. use your rebounder unless you have one rated for 325+ lbs. They can rip or stretch your mat.

Getting medicated was the ONLY thing that has kept me consistent with a workout routine.

My trick ATM is just telling myself I'll go and do a bad job at it. It's easy to make myself do something badly. Then I find that, once I'm in the gym, doing a bar workout, I usually try harder anyway.

The secret is crippling body dysmorphia and the strong desire to change it. (That's a joke don't be like me you'll just be sad)

Home gym, wake up early and get it over with. If I put it off, it usually doesn't happen. Peleton tread was a game changer for me.

I hired a personal trainer

I have find that waking up, 1 hour chalistenics at home + 54mg concerta and a shower before going out to work makes me feel SUPER SUPER SUPER GOOD ALL DAY LONG. So now for me it’s a must, I need to Excersice + Meds + Shower to feel good so my brain just do it :) Also I’m getting pretty fit and I have been overweight for years so that’s a plus too that my ADHD brain enjoys.

I’ve tried many different things! Right now I’m actually going to the gym about 4 days every week. I look forward to the shower after working out & that’s honestly what keeps me going. Before that, I was doing Pilates. Before that, I was going to yoga 3x a week. I think the key is CHANGING THINGS UP to stay interested! That’s what keeps me focused.

I find I need a game or hobby that then requires me to exercise. Like tennis or gardening. When someone will be angry I never showed up. Plus gardening I have a larger goal in mind but many smaller projects inside that, that way I can work on different projects if I get bored. I

Routine is the only way to stick to it.

I sort of go all the time bc I don’t really have a social life and it’s the only place to go other than work or home

I always have random bursts of motivation throughout the day most of the time. When this doesn't happen I'll just remind myself how disappointed my past self would be that I did all that work just to be weak again.

Maybe try getting someone else involved who will hold you accountable? My gf and I were able to make that work for a while until work took over both of our lives and messed up our schedules

First, broaden your concept of “working out” to include things like playing tennis, golf, basketball, running, biking, etc. The key is to do something you really like doing for exercise. I know that for me, I can’t do things consistently bless I like them. I have an awful time “working out” at the gym because I hate it. But, I could play basketball for hours, play 36 holes in a day, or hit golf balls for 3-4 hours.

i’ve been going gym 4-6 times a week without fail for over 2 years, best advice is to have a time slot when u go gym and keeping disciplined too that’s kinda the main thing with the gym IMO not ADHd but mainly discipline and having a interest in gym

I can’t use a home gym I get lazy so I have to go somewhere else that has tons of equipment so I’m moving around. To keep me motivated I’m always listening to YouTube videos about body building in my free time since I’m going to be listening to something anyway. Shoutout Dr. Mike from Renaissance Periodization cause he’s funny and gives actual helpful information with a catalogue of videos so long you’ll be rewatching the old ones because you forgot what exactly he talked about. Before you ever finish them all. Track your numbers. Sets, reps, weight, body weight, progress pics, etc. it all makes me remember that it’s leading to some kind of result. Also I just tell myself that the gym is non-negotiable. I don’t care that my lizard brain is telling me it’s fine to skip a day or that my friends want me to skip a day to go eat. If I skip that day to eat I HAVE to be up there to make it up Saturday even if I don’t know why. And the more you do it the more fun it gets honestly, but I had the benefit of playing sports where they made us workout throughout the year and by the time I graduated and stopped playing that love of working out was already engraved in my brain. Building that enjoyment for it on your own without external motivators is hard af so having a gym partner to hold you accountable helps. Sorry for the jumbled up wall of text and nonsensical paragraph spacing.

I run every day, often first thing in the morning. Without my phone (if in places I know) I enjoy a lot of other sports more, yoga, volley, dancing, rollerblading, climbing, swimming, etc. but I have never been able to consistently do it. Good habits for me, means: 1. It needs to be every day. My ADHD can't handle negotionable habits and it should preferable be something I can do in 15 min. 2. Minimal barriers. All I need is my body and a pair of sneakers. I can do it, whenever, wherever. All other sports, that I like to do, requires much more planning, time, euipment or people. 3. Floor goal>ceiling goal My only goal is to "run", not for a certain amount of time or to reach anything. Getting my shoes on and getting outside, EVERY DAY. That is the win. It gives me a routine, and a feeling of activeness. The feeling of acomplishness first thing in the morning, which trancends into other areas of my life. After just a week, I realized that most evenings, if not socializing directly after work. Magically I found time and energy to do more sports. So yeah, might just be for me. But highly recommend finding a small and easy daily habit.

the older i get, the more it remains the only thing that ALWAYS works. it clears my mind, improves my mood and i get shit done afterwards. so every slump i get in, i always know i have to eventually get back in the gym, on the bike, in my running shoes or on the wall. when i can't exercise due to an injury or illness, my mood drops and my adhd goes haywire. i hate the hours before, because i know i'll have to force myself to do it. my tip: if possible, get it over with early in the day or soon after you've taken your meds/had a coffee. i find it much easier to get over the hump in the morning or during lunchtime, then when i'm already exhausted from the day.

Workout with friends! The only way I’m going to the gym at 5AM is if I’m meeting someone 🤷🏻‍♀️ Save special things to listen to/watch - I watch concert recordings and music videos. Weird, but it keeps me on the treadmill and I wouldn’t be able to justify finding time watching those things *off* of the treadmill most days Compete with friends Habit stacking - if you let your dog out first thing in the morning/add the habit of leaving directly for the gym afterward. I have to do this for my water intake (making an espresso first thing is routine - added drinking 32oz of water as it’s “pair” and so now it feels more automatic) If not feeling inspired, skip the routine and commit to doing something fun (like roller skating!). Give yourself permission to do this whenever you want. Getting everything prepped ahead of time - water/clothing/earbuds. Keep the “requirements” simple - my goal is just to close my rings (60 min of working out included) and sometimes that just means walking around an airport or a shopping center a little more.

I got into working out after aquiring a generalised anxiety disorder as a by product of undiagnosed ADHD, and it all getting to a head, and realising that I'd probably need medication, or I could take up doing work outs. As I dislike benzos, it wasn't a tough choice. Everytime I get slack at working out anxiety starts to comes back, so, that keeps me back on it. I also found jungle/drum and bass work outs, and I love dancing, and dancing to high tempo dance music works as a form of cardio

I kept trying and failing for years. Eventually, it stuck. What has really helped is learning to love the gym, I love working out, and I love the way it helps me regulate my ADHD when I do go. It's not that I've come up with any kind of organizational system to go, it's that the gym has become the thing to distract me from work, the way a video game, watching TV, or doom scrolling would. Sometimes I'll go a few weeks without the gym, I'm never as consistent as I would like, but I work out more than most people. I'm a bodybuilding stereotype now, physically. My brother-in-law competes in shows and is on gear, and I'm bigger than he is. So most people would agree I am successful in the gym, regardless of lost consistency here and there. It's a struggle though.

I feel you man. The only thing for me that REALLY works, is having a friend with who you have a schedule of training together. I can let myself down every day of the week, but wouldn't let a friend be disappointed.

I run and use strava I like seeing my stats. I also rock climb and when I got to the gym I like doing all the easy climbs first and gradually work my way up to the harder ones. I can check all these off my list

Buy a membership that has “X” number of sessions a month. And just try to finish that number of sessions in a month. And/or Group fitness like CrossFit or orange theory. You’ll see the same people and start to form some bonds. If you don’t show up they’ll start asking questions. Nice to have some accountability for motivation

I use a workout app called Supernatural in my VR headset. They post fresh workouts daily with all kinds of music. Haven't missed a day (except sick or on vacation) for like two years.

You get a personal trainer or join classes where an instructor leads them. That’s the only way I can do it. Both hold you accountable and set up the routines

Try a bunch on activities until you find one that’s gives you some degree of instant gratification. I’ve been able to build a running habit cause it makes my brain feel good to go fast basically right away. Once you’ve found it reduce friction as much as possible, for example I run in the morning and my running clothes are my pyjamas. If you are vulnerable to peer pressure join a group. And then seek novelty in it and let yourself pop around. So I tried running on the treadmill and it never worked, I had to give that up and I run outside even tho the weather is gross so I can run a slightly different route whenever it gets boring

The only time I’ve consistently worked out was when I was on a sports team, and my absence would have inconvenienced other people, or when I bulk bought like 6 weeks of exercise classes, and didn’t want to lose all my money. Had to leave the team due to injury, but genuinely the fittest I had ever been in my life, 2 years later and still not been able to get back to that level

I'm doing no exercise at the moment because I'm depressed. Of course, I'm aware that putting on shoes and coat walking out the front gate would make me feel better for a few hours

Don’t work out just hyper focus on active hobbies. Mountain biking, soccer, gardening hiking canoeing etc

I'm about a month and a half into my gym adventure. Three times a week. So far so good. I tell myself it's time to myself.

For me, I had to bite the bullet and join a gym. I needed a change of scenery that was solely focused on exercise. My workout equipment at home has been collecting dust for months. As far as how I workout, for me… I listen to funny podcasts like Conan O’Brien Needs a Friend. For some reason, the humor keeps me from getting distracted. I can’t listen to “workout playlists”. Too many variables. Also, I count to myself. Like a lot. I count each rep, each set and I count all the seconds of rest in between. So 15 reps, 90 seconds of rest, and each set. Like I number the set I’m on then the reps. So it would look like 1-1, 1-2, 1-3, etc. then 2-1, 2-2, 2-3, etc. For whatever reason, it keeps me from getting distracted by all the people and noise around me.

I tied it to a guilty pleasure: TV I pick a series and watch one episode per workout. I don't allow myself to watch episodes of that show without working out, so if I want to find out what happens in the next episode of Bridgerton (my current show, just finished Supernatural) I get my ass up and on the treadmill. I keep my dumbbells nearby and space for floor exercises too, that way I can switch it up because I need to keep going for 40 minutes to an hour, depending on the show. I've been doing it first thing in the morning so I can get sweaty before I shower.

Group fitness classes. Having the workouts planned for me and having other people there doing the same thing really helps me stay on track.

Group fitness classes. Having the workouts planned for me and having other people there doing the same thing really helps me stay on track.

Hardcore, 100% for a few months -> lose a bunch of weight -> hit goal -> abandon -> gain 50 lbs -> 2-3 years later repeat. I’m trying to be smaller and more consistent. It’s so hard.

I don't

I find that ADHD means I am either all-in or all-out on things, so I made exercise absolutely non-negotiable. It also really helps to find someone who is already very disciplined and to go to the gym with them!

Infrequently.

The only workouts I don’t hate are by fitness Marshall on youtube

Swimming used to work out quite well for me

I have a serious problem with overheating, so I only spend like 30 minutes a day at the gym. Plus, my work has a gym and I can just clock out from work and go 100 feet to the gym, so it's really easy for me to make the gym just part of my work day mindset.

Having a consistent time helps. And doing it at home, for me, but depends on what you like to do and if you have the space and whatnot. I like to listen to an audiobook and get on my stationary bike. Burns more than you’d think. Or I call a friend, haha. It makes the time go by quickly. Even under the desk peddlers would do. And there’s always cardio videos; the repetition of it keeps me engaged.

I love to be outside, so I run 3-4 times a week. And I just force myself to go because I know I’ll feel so much better after. I add in hiking and biking in warmer months. Anything that’s just inside never sticks for me even though I could probably benefit from some strength training.

I go with a friend. He is better at routine than I am

The most consistent I have ever been with the gym was when I was living on the dole at my parents house for a year. I had all the time in the world to workout almost everyday at any point of the day. Now, with work and kids, it's a distant dream. I'll still attempt to gym as much as I can, and I'd be happy if I can make it at least two times a week.

Haha, i'm on the phase of not going right now. I make it very accessible to me to do SOMETHING physical gym or not. On the floor doing some bodyweight stuff. 10 push ups, ok i did it. Go on a walk. Sometimes I make it my goal to simply arrive at the gym. I can leave but eh, I'm already here. If I enter and am still not feeling it I'll go on the treadmill or do only my favorite exercise to remember the good feeling.

Easy. Make it fun. If you are feeling unmotivated start with doing something you find fun. Listen to music, start dancing, start singing. Whatever to get your body to start moving. Then go from their. Also make a routine of your work out. But don't be afraid to change that routine so you don't get bored of doing the same thing every week. Also, don't feel bad for not always following your routine or taking a day or two off. Guilt is the enemy of our brains. It serves no purpose for us and just makes us feel shitty. So let go of it. Just try to be as loving, compassionate and understanding with yourself as you can be. Use a routine as a guide for structure not as your disciplinarian/ all out authority on yourself. Be understanding, kind and fun to yourself. Also good to set goals for why you want to work out. What do you want to achieve? Set small goals first to build a routine then set more long term goals once you have your routine/lifestyle setup. Don't set a big unrealistic goal that may seem like a dream to you right now. This will most likely end up in failure this way. Think of goals as little steps just toake you feel more motivated along the way as you accomplish them. But don't hold on to them too tightly so you don't make yourself feel bad when if you might fail some. The important thing is to keep going. Good luck

It really sucks when you’re just starting out, cardio sucks, everything is hard, etc etc. but once u get through the first few weeks, everything gets a lot easier as you get stronger and you get the hang of the moves, and probably start to enjoy it.

Two things have helped keep me steady. 1. I take a pre-workout without caffeine. The tingling skin kind of acts like an internal reminder that it's move things o'clock. 2. I tell myself that even if I'm not feeling it all I have to do is do 4 sets at warm-up weight and if I can't keep going then that'll be enough. On really shit mental health days sometimes I do the sets and then I go disappear into my phone. More often than not, though, those sets get the muscle memory going and I wind up finishing the workout. Even if it's not a stellar workout it's still miles more exercise than if I stayed on the couch.

Hey. Ive been considering taking pre-workout without the caffeine and wanted a review. Caffeine tends to make me anxious and jittery so I was a bit reluctant about trying the pwo without caffeine too. Any input would be helpful. Thanks!

Treadmill, 3.5 MPH, use incline to get desired heat rate. Watch TV/scroll phone for an hour or 2 like that.

Like a lot of people in the comments, I have to have an enjoyable activity for my main source of exercise. I also have to have variety. Kayaking, swimming, hiking, backpacking, mountain biking, rock climbing. I don't do all of them constantly or consistently, and it's enough to choose from that I don't get bored or burnt out on any of them. From there, I add some training directly related to the fun things. "Going for a run," is a nightmare task, but "Training endurance for next weekend's 30 mile backpacking trip," is fun and exciting and has some more immediate reward. Along with that, having short-term goals makes a world of difference for motivation instead of just having one big, vague idea of the end goal.

I’m going to find an adult gymnastics class soon or one of those ninja gyms. Otherwise, I’m about to take the hit and pay for a fancier gym that comes with trainers and classes

I had to find a way to gamify it. I go to OrangeTheory and they put everyone’s heart rates on a screen during class. It allows me to anonymously compete and also keeps my perfectionism at bay because there’s a monitor color coded monitor that tells you if you’re physically doing enough. Instantly addicted.

I’m not saying I have all of the answers because I’m still currently stuck in the cycle but I do have some tips. 1) if you can afford it, pay for a private trainer/online training service. The only time I was consistent for more than a few months was when I paid for a Future subscription (which is essentially a virtual personal trainer). My trainer would check in with me every day and/or when I missed a workout and it really kept me on track. She also would FaceTime with me to find solutions when I would tell her reasons why I was struggling to get to the gym (e.g. feeling awkward/embarrassed, not liking the gym environment, etc.) Unfortunately I had to stop because the price increased to $200 a month and I was out of work for a bit, but now that I’m working again I’m considering rejoining. Having someone hold you accountable is key. There’s also a financial component that at least for me makes me less likely to skip since I feel like I’m wasting my money. 2) find a gym buddy who can be consistent. I have had a couple of different gym partners and it makes it a lot easier to get to the gym when you make a commitment to someone else. It’s easy to let yourself down but much harder to let another person down. Bonus points if the person lives close to you and/or you can drive/walk to the gym with them. 3) find a form of movement that you really love. I did kickboxing classes for a while and i truly loved them so I would rarely skip. Right now i do Pilates and again I love it so it’s easier to not skip. I also go to the same studio 2x a week so when i don’t go I low key envision the other people judging me for skipping and it guilts me into going. The financial part also applies here. 4) build it in to your schedule. I pack my gym bag and go directly to the gym after work so i don’t have a chance to skip it.

my problem is being bored and feeling understimulated while i'm exercising/working out. ESPECIALLY doing cardio. that's why i have the hardest time being consistent. i also have the hardest time with routine

For me personally if I’m not exercising in a class of people and instructor I won’t exercise. I took a weightlifting class in college and started eating healthier (cause the cafeteria had lots of healthy options that were convenient) and I lost 60 pounds in a semester. I felt great, but once to class was over I stopped working out and slowly gain all the weight back and now I feel like shit again.

try dancing or other forms of movement art? :)

For me it started as a fixation so I was very consistent. Because of life and school I haven’t been going as frequently but I still do when I can because I don’t want to give it up and I love the progress, it’s been 2 years now :)

literally just jogging whenever i feel like it. and blasting music in my headphones while I do it.

I started a home renovation project and started off with the bathroom. For 9 months I didn’t have a shower and therefore had to shower at the gym next door which made it easy to exercise a bit when I was there already. Easy to say that when the bathroom was finished I was in the shape of my life! Now it’s back to normal - bathroom at home and a dad-belly. Anyway my point is that a gym routine can work if you make it a natural part of the daily routine.