ADHD, Personal Training & Planner Overwhelm: Real Talk for Real Results

Liz Kalichuk
8 minutes ago
3 min read

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.

Especially 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:

Time blindness might mean you're late or miss your session entirely.
Forgetfulness could look like arriving without your gym shoes or forgetting what your trainer told you 10 minutes ago.
Executive dysfunction might paralyze you before you even leave the house.

These aren’t character flaws—they’re just challenges that need the right supports.

🗣️ 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.

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 they know, the more they can help you succeed.

💪 Finding Your Kind of Trainer

Not all trainers are ready for the ADHD rollercoaster—and that’s okay. You’re not looking for perfect. You’re looking for someone who listens and adapts.

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.

📅 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:

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.

🔍 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.

🌈 Embrace the Magic of Flexibility

ADHD comes with highs and lows. You don’t have to be a machine.

Can’t handle strength training today? Ask to swap for a fun cardio session or a walk outside.

Rigidity breaks motivation. Flexibility builds consistency.

✍️ Reflect Right After Your Workout

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

What you did
What felt good
What didn’t
One thing to try next time

This 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 not working? ADHD-hack it:

Have a workout buddy text you funny memes as reminders
Use voice notes instead of a written tracker
Bribe yourself with a fancy drink or sticker after each session

Or join a group class with great vibes. Motivation loves company.

🎉 Real Fitness Wins with ADHD

Training with ADHD isn’t about pushing harder—it’s about planning smarter. It's about:

Creating systems that match your brain
Prioritizing fun and flexibility
Celebrating every small step

If you’re using my planner or tools, they’re made for this. Bright, simple, customizable, and zero shame.

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.