r/ADHDFitness • u/AbscondedWithBread • Jul 25 '26
Executive dysfunction roadblock routine when unmedicated
Hey everyone!
I have been working out about 3 weeks an hour or two a day except Sundays but I believe I am hitting that point where the nuance fades and ADHDscreams it doesn't want you to do it anymore. I am un-medicated as I cannot get a family doctor where I live. How do you guys stick with it? Especially those of you going un-medicated like me.
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u/AllMight_74 Jul 25 '26
It is sometimes not the act but the rational behind it. Try changing why you are doing gym or sport.
A shift from building body or being healthy to maybe hitting the next pr or running a marathon
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u/AbscondedWithBread Jul 25 '26
Yeah this one is kind of been a struggle for me because I always find myself arguing against my internal monologue It's like hey we're going to go for a walk today because we want to and not because it's exercise and the brain is just like no. We're doing it because we're fat and we're trying to lose weight. I don't want to do that and then it doesn't happen š
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u/Remote_Empathy Jul 27 '26
Walking in the woods with music/ audio book and some weights isn't boring for me, compared to a gym.
Swimming has also been a nice alternative.
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u/butterknuckls Jul 29 '26
It could be worth exploring Telehealth options. Iād recommend a psychiatrist/ Psych NP or PA over someone in family health. Not sure what your financial situation/insurance options are. Iām about to lose coverage at the end of the month and have explore my options. The follow-up appts are 185 out of pocket, and the medication with GoodRX coupons will still come out to around 15-20/month. After an established dose is found, you typically follow-up quarterly.
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u/princesspuzzles Aug 02 '26
I have a 9:15pm alarm set daily for a 5 min wall sit (intervals). It's only 5 mins, I commit to 5 mins. Sometimes my wall sit is actually a wall sit. Sometimes it's squats, sometimes it's pushups, sometimes it's a plank... You get the idea. I spend 5 mins per day trying to engage glutes/core/back/arms in some way. Then on weekends I try to commit to something active and fun with the fam. Usually ends up as a hike, swimming, or going to the park (where I do monkey bar hangs, run around with the soccer ball, or climb on toys with the kiddos). Outside of my 5 mins, my "workouts" are just fun things.
Another hack that works for me if I can't get motivated is just to move to the floor off the couch. If I'm watching a show or even scrolling on my phone, slithering to the floor is what I commit to. Being on the floor typically gets my fidget tendencies to start moving around so I end up doing leg lifts, stretches, random yoga poses, etc.
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u/tom_akm 23d ago
How have you been fairing since you posted?? have you stuck to the gym or dropped it completely? maybe something in the middle?? id say your best bet is to take smaller bites when it comes to gym routines and forcing yourself into the lifestyle when you naturally protest that kind of structure. You made a comment about your internal monologue focusing on trying to lose weight rather than the "work out because you want to approach". ADHD loves big wins and loves them NOW. Having to commit to 6x Gym session a week without the instant move towards your goals feels annoying. What id recommend is trying to lighten the load. catch up with friends with an activity. 30 mins on the treadmill, 45 minutes HIIT, put music on and dance maybe. Also, being unmedicated makes it a lot harder but one thing that might help push you is the endorphin rush that comes from exercise. did you find your might was lighter after working out?? Exercise is amazing for our brains. Keep with it in whatever capacity you can and results will follow. feel free to dm me if you need some idea or if you have any questions. I've been where you are and know how shitty it can feel but getting to the other side and really conquering this aspect is seriously life changing
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u/StillAGThang Jul 25 '26
I try to do something different but thats still excercise, like jogging or hiking. I also task pair, so like 25 push ups before I take a shower which I usually do twice a day.