How do you exercise consistently with ADHD?
Make the barrier smaller than your resistance: same time, same clothes, five-minute minimum, no decisions. ADHD exercise fails at the starting step, not the effort — so shrink the start until it's smaller than the excuse.
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The start is the whole problem
You don't resist the workout — you resist deciding when, choosing what, changing clothes and getting out. Five decisions before the first rep is four too many.
The five-minute contract
Commit to five minutes only, with permission to stop. Most days you continue; on hard days you still keep the streak. A five-minute session you actually do beats an hour you plan and skip.
Remove every decision in advance
Same slot each day, clothes already out, one default workout you never choose again. Novelty helps motivation, but decisions kill starts — get novelty inside the session, not before it.
Related questions
What if I get bored of the same thing?+
Keep the slot and the start ritual identical and vary the content — same door, different room.
Morning or evening?+
Whichever you'll actually do. Consistency beats optimal timing every time.
What about gym anxiety?+
Start at home or outdoors. Removing the social layer removes a large part of the resistance.
Keep reading on this topic
More on adhd paralysis
Why the freeze happens and how to break it in the moment.
Executive dysfunction
The mechanics behind starting, switching and finishing everyday tasks.
Cleaning & chores
Dishes, laundry, mess shame — chores when your brain won't cooperate.