Dear Dr. Ruth,

I have ADHD and I’m drowning. I teach as an adjunct professor, I’m working on my dissertation, and I have a second job just to make ends meet. I know exercise would boost my mood and productivity, but I just can’t find my go-button. I’m exhausted and overwhelmed. What can I do?

Signed,

Overwhelmed PhD student and Adjunct Professor

Dear Overwhelmed,

ADHD often makes it tough to do what you know you need to, even when you don’t feel like it. It’s common to plan but not execute. Nike’s old slogan, “Just Do It,” sometimes works, like cleaning up after a spilt milk. But muscling through isn’t always effective.

Instead of deep soul-searching, focus on the pragmatic side of your brain.

Here’s how to find your start button for exercise:

Keep it simple and achievable.

Scale Your Fitness:

Rate your physical fitness from 1-10. What small action would raise it by half a point? If you’re at a 3, could a 15-minute walk bump it to 3.5?

Make it easy for yourself.

Remove Obstacles:

Develop a bedtime routine to prep for morning exercise. Sleep in your workout clothes, set out your shoes and water bottle by the door, and prep any pre-exercise snack the night before.

Remember: “My tomorrow self will thank my today self.”

Visualize Success:

Picture your walking route and imagine the positive feeling afterward.

Try these steps to find your exercise start button. Let me know how it works for you.

Need more help? I can coach you through the gap between where you are and where you want to be.

Warm regards,

Dr. Ruth