The ADHDer's Guide to Fitness and Nutrition (Without Losing Your Mind)

Hey there, fellow ADHDer! If you, like me, have a brain that inconveniently struggles with sticking to a consistent fitness and nutrition plan, then you’re in the right place. Not to stereotype, but our brains love dopamine, novelty, and instant gratification—none of which align with the meal prepping or gym routines that our more neurotypical friends enjoy. 

Regardless, we all WANT to get in shape, so here are some easy, science-backed hacks to help ADHDers stay healthy & strong – without mentally beating ourselves up when things don’t always go according to plan.

1. Make Exercise Fun or You’ll Never Do It

Let’s be real: the treadmill is boring, and if something is boring, our ADHD brains will stage a full rebellion. The trick? Pick activities that engage your brain and body at the same time.

• Try high-intensity workouts. Research shows that HIIT (high-intensity interval training) can improve focus and executive function in ADHD brains. Plus, it’s fast and intense—perfect for our famously shorter attention spans.
• Dance, climb, or do martial arts. These activities require coordination, social interaction, and quick thinking, keeping your brain engaged so you don’t get bored.
• Gamify your workouts. ADHDers have the perfect brains for video games, which is why Apps like Zombies Run! or Ring Fit Adventure can help us by making exercise feel like a game instead of a chore.
• Use bodyweight circuits. Short, engaging routines like push-ups, squats, and jumping jacks help release dopamine and keep your mind stimulated.
• Get outside! Studies suggest that just 20 minutes of exercise in nature can improve attention and reduce ADHD symptoms.

2. Don’t Rely on Willpower—Use Routines and Tricks

Sorry, Nike: ADHD and “just do it” don’t mix. It’s not a question of willpower, it’s a question of our mental wiring literally working differently than other people’s. Instead of guilt-tripping yourself into a workout or healthy diet (which is exhausting and not sustainable), set up habits that make exercise and nutrition feel automatic.

• Stack habits. Attach exercise to something you already do. For example, do squats while brushing your teeth or go for a walk while listening to a podcast. Every time my mac decides to throw a spinning beachball at me, I hop out of my chair and do pushups (which may not be advisable if you work in a cubicle surrounded by other people).
• Use the 5-minute rule. Transitioning activities is tough for us, especially when we’re switching to a daunting task. That’s why it can be helpful to mentally commit to just “5 minutes” of exercise. Once you start, your brain will likely want to continue (we don’t like transitioning activities, remember?).
• Keep workout gear visible. Who says workout gear needs to go in the closet, garage, or under the bed? If I don’t see something, it may as well not exist. ADHDers do best when we keep things out in the open. If you see your yoga mat or weights in your bedroom, you’re more likely to use them.

3. Protein: The ADHD Superfuel

Protein is crucial for brain function, focus, and muscle growth. It also helps regulate dopamine, our favorite neurotransmitter. But getting enough can be tricky if you forget to eat (been there) or you live off snacks thanks to the occasional challenge with impulse control.

Why Protein Matters

• Dopamine production: Protein contains amino acids like tyrosine, which are building blocks for dopamine. Low dopamine is linked to ADHD symptoms like inattention and impulsivity.
• Blood sugar regulation: Protein helps stabilize blood sugar levels, reducing the energy crashes that can make ADHD symptoms worse.
• Muscle growth and recovery: Duh. If you exercise, getting enough protein is essential for building and repairing muscle.

Easy Ways to Get More Protein

• Breakfast: Scrambled eggs with cheese, or a protein smoothie (banana, peanut butter, Greek yogurt, and protein powder).
• Lunch & Dinner: Pre-cooked chicken, obviously. That’s why we sell it. One chicken breast equals about 1/3rd of your daily protein requirements, with no raw meat mess. 
• Snacks: Cottage cheese with fruit, a handful of almonds, hard-boiled eggs, or beef jerky.

4. Meal Prepping for the Chronically Distracted

Meal prepping sounds like a great idea… until you forget about it entirely. Here’s how to ADHD-proof it:

• Use the “one-pan, one-pot” rule. Sheet pan meals or slow cooker recipes mean less cleanup and less mental effort. I personally try to avoid cooking too much with raw meat because - wow, yuck - you do not want to forget to clean those dishes up afterwards.
• Prep in small bursts. Instead of planning a full week of meals, just chop some veggies or cook a batch of rice while you wait for your coffee to brew. Integrate it into a part of a habit that you already have - again, it needs to feel automatic.
• Keep healthy food at eye level. If your protein is buried in the fridge, it doesn’t exist. Put it where you’ll see it.
• Use pre-portioned food. Use pre-portioned meals and store your snacks in individual servings (like ziploc bags with a handful of nuts, rather than a big jar on your counter) so they’re easy to grab and you’re less likely to over-eat without realizing it. Don’t fight your impulse-control issues, head on - work around them.

5. Water: The Other Secret ADHD Superfuel

We forget to drink water. Then we feel sluggish and unfocused. Sound familiar? Here’s how to stay hydrated without trying too hard:

• Get a big, obnoxious water bottle. Less of a social stigma these days, luckily. If it’s huge and in your face, you’ll drink from it.
• Flavor it up. Add lemon, mint, or a splash of juice if plain water bores you.
• Set water reminders. Use an app or sticky notes to remind yourself to sip.
• Drink before meals. Making it a habit to drink water before eating helps ensure you stay hydrated.

More ADHD-Friendly Fitness & Nutrition Resources

Want more guidance? Check out these ADHD-friendly fitness and nutrition resources:

• YouTube Channels:
  • "The Gym Rat’s Guide to ADHD" by Jeff Nippard (breaks down fitness science for ADHD brains).
  • "ADHD-friendly Workouts" by Body Coach TV (short, engaging HIIT routines).
  • "How Nutrition Affects ADHD" by Dr. Mark Hyman.
• Apps:
  • FitOn (free workouts with short routines)
  • MyFitnessPal (tracks protein intake easily)
  • WaterMinder (helps with hydration reminders)
• Books:
  • "Spark: The Revolutionary New Science of Exercise and the Brain" by Dr. John Ratey.
  • "The ADHD Advantage" by Dale Archer, M.D.

Final Thoughts

ADHD brains need movement, protein, and structure—but we also need flexibility and fun. Don’t aim for perfection; aim for progress. Some days you’ll crush your workouts and eat like a nutritionist, and some days you’ll eat peanut butter straight from the jar (which, by the way, is still an acceptable protein source). Give yourself tools, not guilt.

Now go forth, lift things, eat good food, and don’t forget where you put your water bottle. You’ve got this!