7 Strategies I’ve Used to Workout Daily for 11 Years

I haven’t missed a daily workout in 11 years. It’s a model of consistency that most people think is impossible, especially for people with ADHD.

Here are 7 key strategies I’ve used to maintain this streak.

(1) Decide Once

Decisions drain energy. I decided one time that I wanted to exercise daily and I committed to the process. Since then, it’s only been an issue of implementation.

The fewer decisions we can make — especially in the morning — the more energy we have. Although I sometimes must decide what to do and where to do it, the question of whether and when to exercise has not been on the table in 11 years.

(2) Consistency: Make it Part of Your Routine

You might hear a lot of advice to put it in your calendar. Although this is helpful, and I do have my workouts blocked on my calendar, it’s not enough.

Anything you do daily has to be more than just a time block in your calendar; it must be a fixture in your daily routine. That means you do it without referencing the calendar.

You likely don’t time block brushing your teeth or taking a shower. You just know that those are things you’re going to do.

(3) Timing: Find the Time That Works For You

If you’re going to do anything daily on a consistent basis, you must find the right time of day for the activity. This is especially true of exercise, which requires a certain amount of energy to be effective.

Personally, I like to exercise first thing in the morning because I know that is the most reliable time in my control. Doing it in the morning also means I don’t have to summon energy for it later in the day or reschedule it if something else comes up.

Studies show that people who exercise in the morning tend to be more consistent with it for all of these reasons. That said, you must find the time that works best for your rhythm.

For me, following a “Fitness First” rule — where I workout before checking email or social media, or before even engaging in conversations — helps me to generate the energy I need for my day without “interference.”

Although I love waking up in the pre-dawn hours and finishing my workout before most people are awake, I don’t believe that’s the only way.

It’s not even the only way for me; in some seasons of my life I need slightly later start. That said, I try to be somewhat consistent within the range of an hour or so.

Once you find a time, your body will adapt to a time of day if you are consistent in exercising at that time.

(4) Adaptability: Find a Way, Even Within Constraints

It’s easy to blow off a workout on the theory that you “don’t have time” or because you are in a place without equipment.

Everyone has seasons where they feel crunched for time because of external demands.

My brain doesn’t plug in unless I do some type of movement. So a workout is essential for me. But the type of workout I do might vary depending on the time and equipment I have available to me.

Not every workout needs to be an intense weightlifting session or cardio marathon. You can get a quick jump start in 10 minutes with a walk around the block, jumping rope, or a short conditioning set.

I’ve done workouts in airport lounges, in a storage unit, and the stairwell of my apartment building. You’d be surprised what you can do in the space of a yoga mat.

There’s no standard definition of “workout.” You get to determine what fits for you.

(5) Variety: Mix It Up

Just because I workout daily doesn’t mean I always do the same thing. I like to mix it up.

Cardio. Weightlifting. Flying trapeze. Trampoline. Pilates. Boxing. HIIT classes. Yoga. Hikes. Swimming. Dancing. Jumping rope. Obstacle courses. Gymnastics skills. Bodyweight work. Fitness classes.

Sometimes, foam rolling and stretching is my workout.

Find activities you love to do and allow your workout to be “play.”

(6) Focus on Skills and Techniques

I have been doing flying trapeze and trampoline for 20 years. I also love weightlifting, swimming, and yoga.

One of the things these all have in common is that they are open-ended systems that require learning techniques or skills.

The drive to learn and refine new skills and techniques is a challenge that keeps me coming back.

I like the challenge of pushing myself to lift a little heavier in each weightlifting session, or the development of a flying trapeze trick over time.

Each moment of progress is a reward that motivates me to come back. And each set-back gives me a reason to build my strength more and build back.

Also, because I don’t know when I’ll hit that next PR or finally feel the “click” of nailing my next trick, the reward is variable. This keeps me coming back to keep playing.

When you’re always working toward something, it never gets boring.

(7) Learn to Love the Process

You might want to lose weight, build strength, compete in a race, or just know you “should” exercise. Those can be great motivators to start, but they won’t be lasting sources of motivation.

It’s said that a person who loves to walk will go farther than someone who just wants to reach the destination.

Not every workout is going to be great. Especially in skill-based activities, you’ll I can’t say I always love the workout I do, but over the past 11 years I’ve learned to love the process. That means even when I don’t love that day’s workout, I find the lessons I can learn and apply going forward.

This is the holy grail: when you love the process you’ll keep showing up not for the result but for what you get from the experience.