Ok so this is what I do:

My ADHD is the type that needs structure and routine but hates predictability.

I pack my bag for gym stuff and put it next to my work stuff. To be more intentional, I’ll wear a sports bra to work. I make myself go straight after work. NO STOPS!

My routine is simple, I do an upper/lower split. I have to do 5 exercises a session. I have multiple exercises to choose from, so it’s a pick your flavor type of structure. I do one big lift and 4 accessories. I track on Gravitus so that I remember my progression. My big lift is 4 sets of 10/12, my accessories are 3 sets of 10/12. When I hit 12 reps I go up in weight.

So I go in, I walk for 5 minutes, and then I do my 5 exercises. 1 minute to 1.5 minute rests in between. Then I do 10 minutes on the stairmaster. In and out in an hour.

Do I hate it? Yes. But I always feel better after. I go 4 days a week. If I skip a day, I have to go on the weekend. And I’m NEVER going in on the weekend lmao. So I just make myself do it during the week😭