Having ADHD can feel like your mind is always racing. While exercise such as running has been scientifically proven to have a very positive effect on calming the brain, having ADHD makes it hard for people to recognise what’s good for them and can result in them giving up altogether
how do i...?
Leanne Maskell, former model for Vogue, ASOS and Urban Outfitters, had low self-esteem, no confidence and negative self-image. After surviving a suicide attempt, she was diagnosed with ADHD at 25, and has written a book, ADHD: An A to Z, to help others navigate the often-choppy waters of living with ADHD.
“Having ADHD means your brain is seeking dopamine, but it can be easy to fall into ‘instant gratification’ dopamine vortexes such as scrolling on social media to find the perfect running spot, instead of actually running. In contrast to these distractions, which leave us wanting more, running will leave you energised and focused. So how do you do it?” she asks.
• Break marathons into sprints. ADHD brains thrive on novelty and adrenaline, which means you might be much better at using short bursts of energy and working towards goals (such as actual marathons) instead of trying to implement a new routine to follow for the rest of your life.
“By breaking up your goals into chunks, you can celebrate running milestones, such as making it past week 1 of Couch to 5K, instead of repeating it endlessly (as from my own experience!),” says Maskell. “You can also track your progress, by recording your runs or steps, or holding yourself to weekly targets. Just make sure that your goals are realistic and achievable,” she adds.
• Use your interest based nervous system. ADHD isn’t so much about deficit of attention as the struggle in regulating it. “If you’re interested in something, you can ‘hyper-focus’ and zone out from the rest of the world,” explains Maskell. “Building something you’re interested in into your running routine will help you maintain it a regular habit, such as listening to an audiobook, or if you’re like me, studying for your exams while on the treadmill.”
As running takes up some of your energy, it also allows you to focus more clearly on other information around you. “You can also incorporate interest into your runs by discovering new parts of your local area, or creating yourself a running playlist. Just don’t forget to use it!” says Maskell.
• Run first thing in the morning. As ADHD is linked to impacted self-awareness, it can be difficult to remember your own needs, especially as distractions build up throughout the day from other people
