Exercise and ADD — ADD Tip o the day 270

Exercise and sleep help us function better if we have ADD or ADHD. 

Strategies for exercise: 

A: Make sure it’s not a chore, an unpleasant task.                             B: Make it a priority.                                                                                  C: Make it a routine, a habit.

1.  Find something you like or at least don’t dislike.  Mine is made easier because it’s when I get to watch the tv programs I want, while I do treadmill or weights.  Hate pushups, so I never do them.

2. Set reasonable goals – so it’s not unpleasant.  Don’t overdo it and wear your self out or make yourself too sore.  Feeling good afterwards is positive reinforcement.

3. How important is it to you?    We need to make it a priority,  also a habit,  also a routine.  So I exercise every day, at a specific time, right after breakfast (cue, anchor) and before I brush my teeth(which is also a habit -I don’t have to decide whether to do it or not.)  Every day – except when I don’t.  The days I fish or get a massage, then I  make it up later in the day – sometimes.  Telling myself I do it every day helps make it routine, and I will automatically do it unless there is a compelling interference.  So there is (almost) nothing “more important”.

4. Alternate – I do the weights one day and the treadmill the other.  Less boring, feels less like a chore, better for the body.

5. Keep a record, easily visible – positive reinforcement, motivation when you drop behind, and being responsible.  Similarly, you might exercise with others, or at least keep someone else informed of your accomplishments.  Maybe post them?

6. Rewards – at least pat yourself on the back when you’re done, but you might plan something bigger and more concrete -an ice cream cone for desert, or a weekend movie if you’ve reached your goal.

Do you have some other strategies? – please comment

doug

thank you scott for suggesting the topic

About doug with ADHD

I am a psychiatric physician. I learned I have ADHD at age 64, and then wrote two ADHD books for adults, focusing on strategies for making your life better. Your Life Can Be Better; strategies for adults with ADD/ADHD available at amazon.com, or smashwords.com (for e books) Living Daily With Adult ADD or ADHD: 365 Tips O the Day ( e-book). This is one tip at a time, one page at a time, at your own pace. It's meant to last a year. As a child, I was a bully. Then there was a transformation. Now I am committed to helping people instead abusing them. The Bully was published in January, 2016. It's in print or e book, on Amazon.
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3 Responses to Exercise and ADD — ADD Tip o the day 270

  1. Pingback: Things that are good for ADD or ADHD — ADD Tip o the Day 300 | ADDadultstrategies

  2. you’re very welcome. let me know how it works out.

    Like

  3. Scott Marckx says:

    Thank you Doug!

    Like

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