Finding a Personal Trainer with ADHD: A Guide to Your Fitness Journey

Finding a personal trainer can feel like trying to pick a favorite pen in a stationery store—exciting, full of possibilities… but also deeply overwhelming. This feeling can be particularly pronounced when ADHD is part of the package.

Let’s be honest: there’s no shortage of shiny new things promising to “transform your fitness journey.” Smart mirrors, bounce shoes, circus-y aerial yoga, 80 different fitness tracking apps, and more “game-changing” logbooks than any one person needs. And let’s not start on the cute but chaotic stack of abandoned workout planners under the bed. Sound familiar?

You’re not alone—and you’re not broken. You’re just in a world that wasn’t built for neurodivergent brains. Let’s fix that.

🧠 Understanding ADHD in the Fitness World

ADHD impacts working out in ways that aren’t always obvious. Here are some challenges you may face:

• Time blindness: You might be late or miss your session entirely.

• Forgetfulness: This may look like arriving without your gym shoes or forgetting what your trainer said just 10 minutes ago.

• Executive dysfunction: It could paralyze you before you even leave the house.

  
  

These aren’t character flaws—they’re just challenges that need the right supports. Recognizing them is the first step toward success.

🗣️ Communication Is Everything

Being open with your trainer can change everything. If you need more time, reminders, or simplified instructions—say so. This isn’t being difficult; this is advocating for your brain.

It’s important to let them know:

• If you need step-by-step guidance.

• If your energy or mood fluctuates wildly.

• If you struggle with follow-through between sessions.

  
  

The more your trainer understands your needs, the better they can support your journey.

💪 Finding Your Kind of Trainer

Not all trainers are ready for the ADHD rollercoaster—and that’s okay. You're not looking for perfection; you want someone who listens and adapts to your needs. When meeting potential trainers, ask:

• “Have you worked with clients who struggle with focus or consistency?”

• “How flexible are your sessions if I’m having an off day?”

  
  

The right trainer will support you, not shame you. Finding someone understanding can make all the difference in your fitness journey.

📅 Avoiding Tracker Overload: Less Is More

Let’s talk about the chaos of too many tools. You don’t need:

• Four fitness apps.

• Three goal planners.

• Two meal logs.

• And a partridge in a pear tree.

  
  

What you do need is:

• One simple routine you can actually follow.

• One visual calendar or planner you enjoy using.

• One ADHD-friendly log sheet (👋 I made one!).

  
  

Simplicity wins. Focus on fewer tools that align with your style.

🔍 Break It Down: One Step at a Time

Trying to remember a 12-step strength training routine? Good luck, executive function! Instead:

• Focus on one move at a time.

• Ask for visual demonstrations.

• Celebrate every small win.

  
  

Progress is progress—even if it’s just showing up in leggings you almost forgot to put on. Each session can be a step toward your goals.

🌈 Embrace the Magic of Flexibility

ADHD comes with its own set of highs and lows. You don’t have to be a machine. If you can’t handle strength training today, ask to swap for a more enjoyable cardio session or a walk outside.

Rigidity breaks motivation. Flexibility builds consistency. Adapting your sessions to fit your day can increase your enjoyment and commitment.

✍️ Reflect Right After Your Workout

Before your brain moves on to 47 other things, take 3 minutes post-workout to jot down your thoughts. Write about:

• What you did.

• What felt good.

• What didn’t.

• One thing to try next time.

  
  

This simple practice builds momentum, reduces anxiety, and helps your next session feel more familiar. (Pro tip: My planner includes space for this!)

👯‍♀️ Get Creative with Accountability

Standard accountability methods not working? It’s time to ADHD-hack it! Some fun ideas include:

• Having a workout buddy text you funny memes as reminders.

• Using voice notes instead of a written tracker.

• Bribing yourself with a fancy drink or sticker after each session.

  
  

Or consider joining a group class with great vibes. Motivation loves company. Finding a community can help you stay on track.

🎉 Real Fitness Wins with ADHD

Training with ADHD isn’t about pushing harder; it’s about planning smarter. Focus on:

• Creating systems that match your brain.

• Prioritizing fun and flexibility.

• Celebrating every small step.

  
  

If you’re using my planner or tools, they’re designed for these challenges. Bright, simple, customizable, and zero shame attached.

So whether you're crushing leg day or just remembered to pack your gym bag—that’s a win. And I’m cheering you on.

Extras for Your Fitness Journey

Here are some additional tips to enhance your fitness experience and make it enjoyable:

• Set realistic goals: Keep your goals achievable. Small milestones can be motivating and bolster your confidence.

• Mix it up: Don’t be afraid to try new workouts. Variety can keep things interesting and engage your brain.

• Mindfulness techniques: Consider incorporating relaxation exercises before or after your workouts. They can help center your mind and improve focus.

  
  

With the right mindset and support, you can make your fitness journey an incredible adventure tailored to your unique needs.