Exercise and ADHD: Unlocking focus & energy

Written by:

Anna C

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterised by symptoms of inattention, hyperactivity, and impulsivity. Managing these symptoms often involves a combination of medication, behavioural therapy, and lifestyle modifications. Among these, exercise and ADHD have been increasingly linked, with regular physical activity emerging as a promising non-pharmacological intervention to alleviate ADHD symptoms.

Exercise and ADHD: Understanding the effects

Neurobiological mechanisms

Increase dopamine and norepinephrine levels: These neurotransmitters play crucial roles in attention and executive function. Physical activity elevates their levels, potentially enhancing focus and reducing impulsivity.
Enhance brain-derived neurotrophic factor (BDNF): BDNF supports neuronal growth and synaptic plasticity, contributing to improved cognitive functions.

Cognitive and behavioural benefits

Research indicates that regular exercise can lead to:

Improved executive function: Activities such as aerobic exercise have been associated with better planning, problem-solving, and multitasking abilities.
Reduced hyperactivity and impulsivity: Consistent physical activity helps in modulating energy levels and promoting calmer behaviour.
Enhanced attention and concentration: Exercise has been linked to immediate improvements in attention span and cognitive performance.

How to start (and stick with) a routine

Getting into a regular exercise routine can be tough for anyone, but with ADHD, the challenge is even greater. Distractions, lack of motivation and inconsistency can make it hard to stick with a plan. The good news? There are ways to make it easier.

Start small, stay realistic

Begin with 10-15 minute workouts and build from there.
Focus on activity-based goals (e.g., “Do 5 push-ups daily”) rather than results like weight loss.
Example starter workout:
- 5 Push-ups
- 5 Bodyweight Squats
- 5 Star Jumps
- Repeat 3 times

Find what you enjoy

Choose activities you actually like dancing, weightlifting, cycling, or team sports.
Some thrive on variety, while others (like me) prefer routine-based workouts that change every few weeks.

Make exercise a habit

Schedule it: Set a regular time to make it part of your day.
Habit stacking: Pair workouts with an existing habit (e.g., squatting while brushing your teeth).
Commuting trick: If you work from home, take a “walk to work” before and after your work.

Stay accountable

A workout buddy or group can boost motivation (if socialising doesn’t distract you).
If you prefer solo training, use an app to track your progress – I use Hevy for workout logging.

Prep for success

Lay out your gear the night before.
Have a plan: Knowing what to do avoids gym overwhelm. I repeat the same workout plan for four weeks to stay focused.

Be kind to yourself

Some days will be tough – adjust, but don’t quit. ADHD brains thrive on discipline; pushing through builds mental resilience.
Celebrate small wins, whether it’s a new personal best or just showing up.

Fuel Your Body

Eat an hour before training including protein and carbs to keep energy levels up.
Hydrate! Aim for at least 3L of water daily.

Final thought

Regular physical exercise offers a multitude of benefits for managing ADHD symptoms, from neurobiological enhancements to improved cognitive and behavioural outcomes. By implementing personalised and enjoyable exercise routines, individuals with ADHD can harness these benefits to improve their quality of life. Starting with manageable steps and building a supportive environment are key to sustaining an active lifestyle amidst the challenges posed by ADHD.

Struggling to manage ADHD symptoms? Get in touch to find out how we can help.

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