Struggling to Exercise Without Dopamine Boosts?

[momz1]

I’ve been avoiding exercise for weeks, and I think it’s an ADHD thing. Reminders don’t work for me I need that rush of dopamine or some urgent push to get moving.
Anyone else feel this? How do you get that workout dopamine boost?

By working out.😉

Sorry that wasn’t what you were looking for. Do you mean what makes you have to exercise? For me if I listen to a health podcast or something it really gives me a push. Look up benefits of whatever exercise you’re about to do. It’s the same with decluttering; I watch something like Sort your life out and then I’m clearing out cupboards! 😂

Book a class/group or PT session. Arrange to meet with a friend? (I don't like letting other people down so I would go even if I didn't feel like it)

A double espresso usually does the trick for me.

I save podcasts I like for runs and buy nice outfits off Vinted. Ultimately though I like running so you need to find a type of exercise you enjoy and isn't, at best, a chore.

I will make an effort to follow through, even if I'm not in the mood..

Exactly! Watching something about decluttering always gets me in the mood to clean. It’s all about finding that spark to get started!

I'll definitely give it a try too!

Listen to the Michael Mosely podcasts on exercise then go and jump up and down to rave* music

• what ever floats your boat

I teach send children and there are alerting, organising and calming exercises the OT suggest to help regulate at different times.

You don’t need to have a condition to apply the same principles to getting yourself into a routine.

iirc just doing ten squats and ten leg lunges or something like that is enough to get you going.

Yeah, that actually sounds fun. I’ll give it a try and see if it works for me!

If you are adhd there isn’t much of a dopamine buzz. Either in anticipation or completion. Sigh.

So, I tell myself I can go home after 10 mins but usually once I start, I get into it. And sometimes I have a programme I only watch at the gym so have to go to get the next installment.

Also, go on the way out or on the way home. Task completion is so much easier when you are not mentally home.

I just tell myself it's non negotiable to show up and start, but I can stop anytime. Generally once I start I'm fine.

What sabotages me is the "should I go to the gym?" type of thoughts. I can spend an hour bargaining with myself while doing nothing 🤣

I tell myself I owe it to my future self and it's not up for discussion. Also having everything ready to just go like clothes, any kit etc.

It’s a weekly habit for me. Pace yourself though or you’ll injure yourself. <speaks from experience>

on those days I feel a bit shit I just do one long song and hip bob.

After a few weeks of pacing you’ll find you can do a really good half hour rave and feel amazing. Just build in a cool down song or go for a walk afterwards.

I don’t go the gym as it would never happen. I do a resistance training app, dance and have an erg.

Yes. What works for me is to write down at about 5pm what I have done today and the top 3 or 4 things that I must do tomorrow. The list for tomorrow is always very short - it’s the bare minimum and many of the tasks on there will only take 5 minutes. Sometime for example I will write down to wipe out basin and shower tray and end up cleaning loo and tiles too. I think you could use the same with the gym. Eg set the bar to whatever is low for you so maybe spend 5 minutes on the treadmill, 5 minutes rowing and 5 minutes stretching. If you do that you will be happy that you have at least done something. But you may find that once you are there, that you decide to do more. I also agree with PP who suggests buddying up with a friend.

Simple exercises like squats and lunges can help regulate and get you into a routine, even if you don't have a condition.

That's a great idea! I'll try it out, you're right.

I have a programme I only watch at the gym so have to go to get the next installment.
Also, go on the way out or on the way home. Task completion is so much easier when you are not mentally home.

I find it easier in the morning, but only if I've got everything 100 per cent ready the night before (challenge enough in itself - I have a gym bag that I'm currently obsessed with - so many pockets - and that's the only reason I can do it at the moment), gym clothes on a chair, breakfast smoothie made and in the fridge, change of clothes and work bag already in the car.

I have to sort of get myself out and dressed before my brain kicks in too much. And I walk around muttering, do not sit on the sofa over and over to myself. Sitting on the sofa of doom means no gym.

I'm never 'in the mood' for exercise.
I do it because it's 'essential maintenance' for my body.
I love the feeling of achievement after it though.

The sense of accomplishment after it makes it worth the effort.

It sounds like setting everything up the night before helps you get into the groove. The key is preventing your brain from overthinking, and having a routine that avoids distractions (like the sofa) is a solid strategy to stay on track.