ADHD-FRIENDLY GUIDE
How to Break Down Creating a Workout Routine | ADHD-Friendly Guide
Workout routines often fail for ADHD folks because they rely on discipline instead of interest. This guide uses fun, flexible microsteps that stick.
✓ Track your progress ✓ Check off micro-steps ✓ Celebrate small wins
Why This Breakdown Works for ADHD Brains
No Overwhelming Tasks
Every step takes 2-5 minutes max. Nothing here will make your brain shut down.
Dopamine Hits
Check off micro-steps frequently for constant motivation and progress visibility.
Clear Next Action
No guessing what to do. Every micro-step tells you exactly what to do right now.
Complete Step-by-Step Breakdown
Phase 1: Prepare and Choose
Identify goals
Write 1 reason you want to move
Choose main goal (strength, mood, focus)
Write it on sticky note
Put it on mirror
Read aloud daily
Pick movement types
List 3 you enjoy
Watch 1 video per type
Choose 2 for rotation
Bookmark playlist
Decide 2 days to start
Set realistic schedule
Block 20 mins twice a week
Add reminders
Keep gym clothes visible
Mark rest days
Accept imperfection
Phase 2: Build the Habit
Warm-up ritual
Play same song to cue start
Stretch arms and legs
Take deep breath
Sip water
Smile intentionally
Mini session method
Do 5 squats, 5 pushups, 5 jumps
Rest 1 min
Repeat 3 rounds
Log set count
Celebrate finish
Reward after movement
Drink smoothie
Text accountability buddy
Note mood boost
Write 'I did it' in tracker
Take photo if proud
Phase 3: Maintain Consistency
Track visually
Use habit app
Mark each workout done
See streak grow
Screenshot weekly
Reward yourself small treat
Prevent burnout
Change workouts monthly
Try new playlist
Shorten if bored
Focus on fun, not perfection
Celebrate showing up
Reflect monthly
Write 3 wins
Note what felt easy
Adjust next goal
Schedule next rest week
Thank yourself
ADHD Pro Tips
🏃 Movement over exercise
Focus on joyful movement, not strict workouts.
📅 Anchor days
Pair workouts with existing habits, like after coffee.
🎧 Music as timer
Let songs signal start and end to replace clocks.
🏆 Celebrate micro-consistency
Consistency is dopamine-driven — small streaks matter.
Track These Steps in Scramblie
Import this entire breakdown into the app, check off steps as you go, and celebrate every tiny win. Built specifically for ADHD brains.
Download Free on App Store✓ Pre-loaded task templates ✓ AI task breakdown ✓ Progress tracking
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