u/audhdwithzoe

1. Focusing on momentum over consistency

I created three ways to meet my goal of daily movement so I could meet myself where I was at on any given day. This shifted my internal dialogue from "do I want to do this today" to "which version can I do today". Something it always better than nothing, and keeping the momentum going by doing something small got me out of the crash loop and helped me feel more confident!

2. Calorie awareness, not counting

The idea of tracking and counting calories for everything I ate was incredibly overwhelming. Instead I became more aware of what I was eating, paid attention to the calories and nutritional content, adding to my plate instead of subtracting, and made lower calorie swaps where possible (that didn't take away too much taste wise)

3. Made it fun!

The only way I was able to keep up with my exercise was because I genuinely found it fun and still look forward to doing it. For me this was getting into rebounding (which is just a mini trampoline lol), or I would go on my switch and play just dance or fitness adventure.

4. Breaking "all or nothing" thinking

These thinking traps lead me to feeling restricted and at times, giving up entirely. I found it much more productive to still have a little dessert after dinner every day, or go out for ice cream in the summer. I still ate everything, just with more balance, awareness and moderation.

5. Leaning into curiosity

This is how I got started. I genuinely got curious about what would be different in a week if I did a daily exercise routine (just to start). The short timeframe made it feel possible to commit to, but then once it was over I was already in routine to keep going, and feeling better which also was motivating!

6. Time

This is not a get fit quick thing. It took me about a year to lose the weight I did. But you know what? I still got to my goal, lived and enjoyed my life in the process, and have continued to maintain my current weight for over a year.

I'd chose this slower journey which gave me time to rebuild beliefs about myself and make a lifestyle change instead of yo-yoing around on diets.

(disclaimer: this is just what worked for me, even though we all share the same diagnosis we are also very different! my goal of sharing is in the hopes you may be able to take away something helpful, not necessarily copy this 1:1)

Crosspost to more communities

1. Setting a short timer

Short enough so that I can think "fine, I can do the thing for x amount of minutes". Then I'll set the timer and start doing the task. Usually it'll get me over the hump of starting and I'll be good to keep going. If not, at least a couple minutes is better than nothing.

2. External accountability

Body doubling literally feels like magic. I'll also let people know my plans or share goals on social media! Making the things I have/want to do exist outside of myself.

3. Reduce entry barriers

AKA micro tasks. Finding the smallest possible way to start something. If "write that email" puts me into fight or flight mode for whatever reason, I'll reduce it down to just sitting at my desk. Then, turn on computer. Then open google... you get the idea.

4. Changing the scenery

It's one way to shake things up and add novelty (+ a little body doubling). Or just moving things around on my desk so it feels *fresh* again.

5. Doing something fun FIRST

It sounds counterintuitive but just stay with me. Fun is fuel for ADHD. Trying to "eat the frog"/get the worst thing out of the way is like trying to run a car on empty (and you're also more likely to procrastinate). Doing something fun first like listening to your favourite song or playing with a pet for a couple minutes helps to power me up to get through the boring stuff.

I hope you find these helpful!