I previously shared five practices that are helping me get through my day when I’m off my ADHD meds.
My daily exercise routine is one of the most important pieces of my strategy. Even when I’m fully medicated, consistent exercise is a crucial component of managing ADHD.
Read: 7 Tips For Women with ADHD to Workout Consistently.
That said, not all exercise is created equal. In general, exercise boosts dopamine. But not always. Sometimes exercise can be counter productive and drain energy.
Within the context of my workouts, I’m paying more attention to certain elements that can influence whether I leave the gym feeling a boost of energy for my day or too drained to do anything else.
Here are 7 things I’m paying particular attention to with my workouts while I’m off my usual meds.
These really apply all the time, but they are especially important when you’re low on meds.
(1) Avoid Nervous System Overload
I’ve found that I need a certain amount of intensity to “plug in” my brain. But there’s a line.
Too much intensity can actually drain my energy.
This goes for cardio workouts as well as lifting.
A conditioning workout that pushes me too far out of my comfortable pace will create a cortisol spike that increases brain fog.
Similarly, pushing the load on my lifts too much can fatigue the nervous system, requiring more recovery time.
There’s no set line. Part of the process in managing the load is to listen to my body and assess its capacity in the moment.
When in doubt, I’m going a little lighter on the weights and slower in my conditioning workouts. Not every workout needs to be an all-out effort.
(2) Avoid Cognitive Overload
Weightlifting is essential for women to build bone density and strength.
It can also be very technical, especially with complex Olympic lifts.
Learning a new skill places a high demand level on cognitive function. To avoid overloading my cognitive resources I must limit the time I spend on technique work.
I try to balance the time I spend on movements that require high cognitive load with movements that are already familiar.
When I’m struggling with technique, sometimes I know I just need to stop and come back to it another day.
(3) Set Creative Mini Goals
Part of the dopamine boost from exercise comes from pushing myself to reach new milestones.
That feeling of accomplishment when you beat your previous time on a workout or hit a new weightlifting PR, is the dopamine surge that helps create the desire to return to the gym tomorrow.
This is part of the game of exercise that makes it fun for me. There’s a part of me that wants to push heavy and go fast.
That said, I know that always pushing is going to result in nervous system fatigue or cognitive overload.
Instead of pushing faster or heavier, I try to set other types of goals to make a game out of the workout.
Sometimes the goal may be to do a certain number of reps or rounds at a lighter weight.
I don’t need to have the whole workout be a big goal. Sometimes I’ve challenged myself to lift one heavy dumbbell for just one rep at the end of my workout, as a finisher that builds confidence.
(4) Do Exercises in Pairs
Instead of a long list of exercises in a circuit, I prefer to structure a workout by creating pairs of exercises.
Here’s the basic structure:
- Pick two exercises that can be done in the same location and with the same equipment.
- Pick the same rep scheme for both.
- Do 3 rounds of those exercises.
- Move on to the next pairing, ideally in a different location.
Structuring a workout in this way helps me maintain focus and momentum.
Three rounds is a good number. The first round helps you acclimate. If by the middle of the second round it feels boring or challenging, you know you only have one round left after that.
Moving on to a new location in the gym gives you a fresh start.
Doing this for 3 different pairings will result in doing 6 different movements, but it will feel more interesting.
(5) Include Adequate Rest
It’s always good practice to build in time for rest after a workout. Healthy transition time is important to maintaining stability throughout the day.
It’s also important to consider the rest during the workout. Instead of going all out for 30 minutes, try splitting up a workout into 3 10-minute sections where you go for 7–8 minutes, giving yourself 2–3 minutes of rest between each one.
Pause to rest between sets when weightlifting.
And if you set up a circuit, rest for a minute or two after each round.
(6) Proper Hydration and Nourishment
The body needs fuel for a hard workout, but it’s often hard to eat first thing in the morning before a workout.
Good luck forcing food down if you have no appetite. That doesn’t work so well for most people with ADHD.
Before I leave for the gym I have a few sips of juice. The sweetness usually helps me at least get a protein pancake in me for a little carbs and protein.
I bring snacks, protein bars, shakes, and electrolyte water so I can continue to fuel myself as a work up my appetite.
(7) Redefine Progress
People often say “progress over perfection,” but it’s important to remember that progress isn’t linear.
Sometimes progress comes from refining technique rather than lifting heavier.
Sometimes progress isn’t even visible: it’s in the mindset and approach to the workout.
Accepting where my body is today and walking away before I push too hard is also progress.
Having a new definition of progress can help you leave the gym on a high no matter how fast you went or how heavy you lifted.
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