So I have #ADHD and suspect I am #Autistic too. I am feeling particularly overwhelmed at the moment and although exercise helps, I am struggling to manage it. Running is a favourite, but it's actually all the stuff I have to do to get ready for a run that gets in the way. My brain hates it. Any tips from those in the know for making that easier? Is there a way to streamline this process?
Another day of trying to trick my brain into cooperating sigh
@kristiedegaris The ancient remedy for being overwhelmed is to stop: take three slow breaths, enjoying every one and try to notice nothing other than the breath.
@kristiedegaris
In addition to the other suggestions, if you find that that running today feels like too much work and you're tired and etc., then lie to yourself.
Tell yourself that you'll change into your running wear and take a short walk just to keep the habit going.
You might find that once you're outside walking, you might be able to convince yourself to take a short run, then maybe a longer loop, and maybe the whole regular run.
And even if you don't do all, some is better than none.
@kristiedegaris Everyone says to set stuff out the night before, but I can never remember to do that. One thing that does help is having a checklist for all the things I need so that I can check them off as I find/do them. Having a running buddy also helps if you're the kind of person who needs accountability.
@kristiedegaris
Me too, ADHD and many autistic traits.
It may not work for you, but I slept in my running gear so could just get up and go.
A strenuous evening yoga class is my reward for getting through each day.
I love GTD by David Allen. It’s a simple method of organising commitments that I find helps. I know everything important is on my list, so my brain can relax and stop reminding me of it. When a distraction arrives I now put it on a list rather than going down a rabbit hole.
@kristiedegaris What helped me most when I was running (I swim now) is to have someone else plan the runs for me. That way every run became a thing that needed doing like any other thing. Since I knew about it ahead of time I couldn’t bail at the last moment. If I did bail I’d be in mental trouble because I’d have to reshuffle all the other runs. Going for a run was suddenly easier than skipping.
I used the Garmin Coach in their Connect app but I’m sure there are other tools/apps/methods.
@kristiedegaris making Commitments offered me a collateral benefit. Slogging through a Commitment often provided insights into my motivational style.
Such Insights also got me curious about (my) everyday motivation.
Concretely,
when i commited to public speaking group (toastmasters) i got face to face with my motivational quirks. The big carrot at the end of the stick was the thrill of experiencing many rhetorical moments, dopamine moments.
@kristiedegaris
ADHD brains are all so very different, but 3 elements help me w/exercise:
Mentally split the part I don't enjoy into its own thing, so the part I like is my reward
Lie to my brain about only doing a little ugh to get to the yay. And/or cut prep to minimum/cheat on it. (run in street clothes + runner shoes bc ugh, changing clothes too hard? Done it.)
I try to set up kit for next session as part of post-exercise routine & reward self lavishly when I manage it.
Rewards are super-individual, but here's an exercise example:
I'm exhausted after work & hate the idea of dragging my butt through workout, but I LOVE me a sauna.
So 1st, I use a gym I pass on my way home
And I tell myself, "Self, you've had a crappy day, 5 min on the treadmill, & you get sauna."
Usually I'm good for a full workout once I get moving, but every time, I believe my lying self.
And sometimes, yeah, it's only 5 min & I still say, "Self, good job!"
I think these are/will be mentioned, but just in case:
If you can, pick a time that can't be changed. For me, it is FIRST thing in the morning, before I eat, check email, or am even really awake. No exceptions. I'm halfway out the door before I realise what I'm doing & I'm committed at that point. 😄
It also means if the rest of the day gets away from me (& it will), I have already done the hardest thing I most want to do that's healthy for myself.
The other is to make it as easy as possible for yourself - so the night before lay out your clothes, water bottle, music iPod, gym locker key - whatever you need for your run.
(I do this in cooking a lot - making rice / barley is a mental hurdle for me, even tho if I do that first, by the time everything is cooked, the rice will be ready as well.
So I make a big batch & freeze in 1 or 2c portions. If I think of it, I take it out ahead of time, but it thaws pretty quickly.)
And I'm not kidding about being halfway out the door before I'm fully awake & aware of what I'm doing - it's true, and I think that's part of the success.
If for a single second I entertain the thought "Oh I just want to x first" - nope. I can't, or I'm done for. There is nothing I need to know or do (especially at 6.00 am) that can't wait half an hour.
@ju_and_the_cats Hmmm yeah sometimes it's good to know when to cut your losses with stuff. It's rarely the headphones that stress my mind, usually sports bra or the trousers, but it really does just depend.
@kristiedegaris Make a “running station” where you put everything you need. The clothes you’ll wear, whatever accessories you use like activity tracker, empty water bottle. Sense of place is very important for producing that “I’m going for a run now” feeling.
@kristiedegaris
What helps me run is going 1st thing automatically - before my brain has a chance to wake up & resist.
I lay the next day's kit out when I come back energised, so nothing to think about on waking. Running pre day-dressing = no extra changing clothes/shower part way through the day.
Have a default route you don't need to think about.
I keep spare keys etc in my trainer so I don't have to transfer keys from my jacket + can't forget them.
@kristiedegaris Meds. Music. I can trick my brain into turning on a pumping playlist on headphones, and then it's a little easier to get started. (Music or podcasts or so)
@kristiedegaris personally if i know i want to go on a run, i'll lay out clothes ahead of time (or just wear workout clothes all day). if i want to listen to some music/ a podcast, i'll make a playlist or queue it up ahead of time. definitely helps to have less steps ahead of me
@kristiedegaris@asternaut Making a commitment for a time always helps me to stick to habits. This can be linked to other things (after getting up, after leaving the bath, …) or a time. What helps me with times is to have a pre-reminder (eg, ten minutes before, there’s always something I want to finish first) and than the actual reminder.
I also threw all checklists and “streaks” out of the window as I realized they were more frustrating than motivating for me.
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