ADHD-Friendly Fitness: Strategies to Build Momentum & Improve Results...Your Way

Coach Maríssa365
20 hours ago
4 min read

An 8-Part Series for Women

Hi there, reader!

If this is your first time visiting my blog, welcome! If you've been here before, welcome back. 😊

I'm Maríssa, a certified fitness, nutrition, and mindset coach. I've spent years helping women rewrite their wellness stories. I specialize in working with women from all walks of life who've felt like traditional health & fitness advice just wasn't built for them, especially those navigating the unique challenges of ADHD.

This series is deeply personal for me. As a woman living with ADHD, I've experienced the struggles of motivation, burnout, sensory overwhelm, and the all-or-nothing mindset that can derail the best of intentions. I understand the challenges you face. That's why I've created this series to share the tools and mindset shifts that have helped me—and my clients—make movement a sustainable and empowering part of everyday life.

My mission is simple: to help you feel strong, supported, and successful in your body, on your terms.

It's Not Your Fault

Have you ever felt like sticking to a fitness routine is impossible, not because you don't want to, but because your brain and body won't sync up? You're not alone. I've been there, too, struggling to follow the typical fitness advice and feeling like a failure when I couldn't. But I've learned that there are better ways to approach fitness, especially if you have ADHD.

Most fitness advice assumes you can stick to rigid schedules, stay consistent without fail, and push through workouts even when every fiber of your being wants to do literally anything else. But if you are neurodivergent, like I am, that kind of structure can feel like a trap, leading to burnout, frustration, and a cycle of starting and stopping.

The liberating news is this: Fitness doesn't have to be a struggle. This series is here to show you that there are better, more enjoyable ways to approach fitness, especially if you have ADHD.

Why ADHD Brains Struggle with Traditional Fitness Plans

What I learned in the course of my journey is that ADHD messes with executive function—that's the brain's ability to plan, follow through, and keep track of what you're doing. So it's no surprise that:

😮‍💨 Routines can feel suffocating. You might love working out, but the second it turns into a rigid 'must-do,' your brain hits the brakes.

⛽️ Energy levels are unpredictable. Some days, you're ready to crush a workout; other days, getting off the couch feels like moving through quicksand.

😑 Boredom is the enemy. Doing the same routine over and over? That's a fast track to losing interest altogether.

💯All-or-nothing thinking gets in the way. One missed workout can feel like a failure, leading to a "why bother" spiral.

But here's the thing: movement should feel good, mentally and physically. And there are strategies that actually work with an ADHD brain instead of against it.

What to Expect from This Series

In this 8-part series, I'll be sharing practical and effective ADHD-friendly fitness strategies that embrace flexibility, excitement, and sustainability. Throughout this series, we'll cover:

☑️ How to get started without waiting for motivation

☑️ The best types of workouts to boost dopamine and focus

☑️ Ways to build a fitness routine that adjusts to your energy (instead of forcing yourself into one that doesn't fit)

☑️ How to use accountability hacks and gamification to make consistency easier

☑️ Sensory-friendly workouts and environmental tweaks to make movement feel more natural

☑️ Ways to avoid burnout and plan for recovery without it feeling like "stopping"

☑️ How to build momentum after breaks without the guilt

☑️ How to turn movement into a lifelong habit

Who This Is For

Whether you have ADHD (diagnosed or suspected) and/or traditional fitness advice has never worked for you, you're not alone, and you're in the right place.

Ready to Get Started with ADHD-Friendly Fitness Strategies?

Before we dive into Part 1, I’d love for you to join me in a quick reflective exercise.

🤔 Think back to a time when you actually enjoyed movement. What were you doing? Where were you? What made it feel fun, free, or even effortless?

You can sit with this or write it down and share it with me in the Her365 Vibe & Thrive group.

By recalling those core memories (whether pleasant or complicated), you'll also start to uncover key clues that can guide you as you navigate the next stage of your fitness journey.

However you choose to engage, please remember that joy in movement is possible, and together, we'll find ways to bring more of it into your life.

I’m glad that you’re here.

📍 Stay tuned for Part 1: Momentum Over Motivation—How to Start When You Don't Feel Like It!

References:

Barkley, R. A. (2010). Taking Charge of Adult ADHD.
Hallowell, E. M., & Ratey, J. J. (2011). Driven to Distraction.
Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults.