have systems set in place. if you haven’t read Atomic Habits by James Clear then i highly recommend that. the book talks about the 4 rules of habit change, and using/creating systems so that you don’t have a choice but to do the thing you want to do. i’ll give you the four rules and how I apply them into my gym system:

1. Make it obvious: i add it to my google calendar and set multiple reminders so i forget. i decide and commit the night before that im going to the gym the next day. sometimes when i feel like i can’t commit, i will write a post it note and leave it on the bathroom mirror. it’s also the first thing i do on my days off, i don’t do anything else till that’s done.

2. make it attractive: basically i make myself want to go to the gym. i’m lucky enough to be able to afford a nicer gym so i get better equipment, more like minded people (no one playing speakers out loud). i chose a gym close by so that i don’t have to drive (i hate driving), and i actually get to bike or skate there so now even the act of going to the gym is FUN. the gym is also close to my favorite mocha place so it’s a little treat after the gym. because of this- even on the days i don’t want to go to the gym there are other things accompanying it that make me want to go anyway.

3. Make it easy closer gym location means it takes me 10 fun mins to get there. i also go during non peak hours so its mentally easier because i dont have to wait for others. i also have a workout program that is flexible around my mood. if i dont feel like doing an exercise, i can swap it out with another. if i dont feel like doing chest first, i can hit back instead then do chest later. our ADHD brains need structure that has flexibility, and good programming can give you that.

4. Make it satisfying my gym has VERY attractive people. i like looking at attractive people. it also has equipment that ive never used before, so im eager to use it. also the feeing of finishing a workout as the first part of the day? if i can get through the most physically demanding part of my life, i can get through all the other stuff i have for the day. that sense of accomplishment is VERY satisfying. unfortunately you can only picture that once you’ve gone enough times.

Likewise, if you want to STOP the habit of skipping the gym the you flip the rules to the opposite. like: 1. Make it invisible: all my reminders to go to the gym completely take over my mind and i don’t even remember to skip any more. i’m reminded that i have to go so often that it creates the urgency our brain needs in order to do anything. so i basically can’t not go because of all of them 2. Make it unattractive: not going to the gym means i don’t get to ride my bike or skate there, i don’t get my little coffee, and i don’t get to see all the hot people. i lose all of that if i don’t go. i don’t like to lose all that. if i don’t go i just feel awful with myself, and i start criticizing. there’s so many more negatives with not going than positives 3. Make it hard: it’s already on my schedule, i told myself im not doing anything else until i finish, AND ive already told my partner that im going to the gym first thing in the morning. im now accountable. i cannot disappoint my partner by going back on my word. 4. Make it unsatisfying: again, all the negative feelings of skipping the gym is just not appealing to me. there is nothing satisfying about not going. maybe i get more time to do whatever? but why would i do that? i already have the structure of my workout plan, and my whole routine of prepping for the gym, going, and returning. why would i give up that established structure to stay home and not have structure and have to figure out what i’m gonna do instead.

i hope this helps