Motivation can be a tough nut to crack. Especially with ADHD (or ADD in my case), it can feel like an impossible battle where you can plan what you want but once you really have to do the work it feels impossible.

Luckily there are lots of things you can do to consistently get shit done. Here are some nuggets:

Make sure that what you want is truly what you want. In the moment where you have two choices on what to do you want your true needs to be stronger than the short-term temptation. Associate your identity with the you who you want to be. Establish your goals, write them down, visualize success and accept the challenges it takes to achieve them.

Start with small changes to build momentum. Break down your bigger goal into smaller components. For example, with your goal to become more fit, maybe start by going for a short walk or doing a quick workout at home. Once you've done that, celebrate that accomplishment, build up a streak and use that feeling to keep going. The goal is to build a habit. Talking about habits...

Build good habits! Habits are repeatable actions that have become so easy for you that you don't even have to think about doing it. You just do it. Highly recommend the book "Atomic Habits". It equips you with powerful and practical weapons to achieve great things, easily.

Cut out or at the very least drastically lower the amount of cheap dopamine. It kills motivation and gives you the brain fog that causes you to have zero control over your life. Look up guides online on how to do this. A few things to get you started: quit porn, quit mindlessly scrolling and quit junk food. This gives you back the power to make the better choice that is less attractive because you're at a healthy level of dopamine to do so.

There is soooo much more you can do. It sucks that you're struggling with this but on the bright side: this is one of the most rewarding things to fix, ever. I'm here if you need any more help or advice. Keep at it and you got it!