So, you’ve probably already heard that exercise is one of the best methods of managing ADHD without medication. If you’re anything like me, though, the thought of diving into a new exercise routine can feel a bit like trying to climb a mountain in heels—daunting, to say the least.
(I mean, I can’t even take ten steps in heels without an unfortunate fumble, and now we’re adding an incline?? Rude.)
Especially when ADHD is in the mix, setting up a routine that sticks might seem almost impossible. We have to remember to do it, first of all, which is already a hit or miss proposition. Then there’s the problem of building up the motivation to Do The Thing when there are so many other things that are much easier and more entertaining…
But what if I told you that you can conquer this mountain with some tiny, manageable steps? That’s where the magic of micro habits comes into play!
What are micro habits?
Micro habits - radically small, easily-implemented changes - can make a massive impact for the motivationally-challenged. Think of them as super simple mini-commitments. Quick and easy to integrate into things you were already doing, anyway. For those of us walking face-first through the whirlwind of ADHD, micro habits can be a game-changer - especially when it comes to exercise.
Why micro habits work for ADHD
💪 Overcoming Overwhelm: With ADHD, large tasks can often feel overwhelming, making it hard to start, let alone maintain consistency. Micro habits slice up these big ambitions into such small, bite-sized, achievable pieces that the brain doesn’t even bat a metaphorical eye at what might have been a monstrous task.
🔋 Motivationally Manageable: A more traditional approach to exercise routines would have you starting off with 15 minutes, 30 minutes, even an hour of exercise. If exercise isn’t inherently exciting to you, working up the motivation for even a relatively-short 15 minutes may be too much. (Especially considering many of us are also dealing with time blindness; 15 minutes may feel no different than 15 hours).
🧠 Memory-Friendly: Micro habits are a perfect pair for another great ADHD management strategy - habit stacking. If memory challenges are on your ADHD symptom list, then habit stacking your new micro habits with already-established habits or routines is a great way to make them memorable.
Implementing micro habits into your routine: (Micro)Step-by-step
Let’s break down how to start exercising using micro habits:
- Choose an exercise: First things first, choose an activity you actually enjoy. No sense in jogging if every step feels like a chore, right? Love dancing? Throw a mini dance party while you make your morning coffee. Prefer yoga? Try a couple of stretches during your next TV show binge.
- Set laughably small goals: Start with something so small it almost feels silly. How about five jumping jacks after brushing your teeth or a 30-second dance to your favorite tune while your computer boots up? The easier, the better.
- Anchor your new habit to an existing one: Pair the new mini exercise routine with a habit you already have. Maybe you can do a few squats while waiting for your microwave lunch. The existing habit will act as a cue for the new one.
- Celebrate every victory: Got through your tiny routine? Celebrate it! Positive reinforcement can work wonders, especially when our brains are hungry for instant gratification. Give yourself an air-five, make yourself a sticker chart…whatever makes your brain sparkle.
- Slowly build up: Once your micro habit becomes a no-brainer, add a little more to it. Turn those five jumping jacks into ten, or dance through two songs instead of one.
Keep it fun and flexible
With ADHD, flexibility is key. Some days will be better than others, and that’s perfectly okay. If you miss a day or two, no sweat—just pick up where you left off. Keeping the mood light and the steps enjoyable helps in maintaining momentum without the pressure.
You can do this!
Starting an exercise routine with ADHD might seem tough, but with the help of micro habits, it's totally doable. Remember, it's not about perfection; it's about making a tiny bit of progress each day. Still struggling? ADHD coaching can be a great option for diagnosing the issue or figuring out how to adapt, implement, and stick to a new routine or habit into your unique life.
So, what’s your first micro habit going to be? Dive in, and let’s get moving—one micro step at a time!
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