Exercise for Focus: Physical Activity That Supports Mental Clarity

How many times have you sat down, full of ambition, planning your  workout routine, only to get distracted by the next big thing and never follow through with it? I’m talking about the infamous ADHD cycle: you get excited, maybe buy new sneakers or a gym membership, make an elaborate plan, and then, poof, your focus is gone as soon as a new idea crosses your mind. That’s ADHD at its finest, right? 

I know you know what I mean.

On the other side of the spectrum, there are people like my husband. The man who, no matter how packed his schedule is, never misses a workout. I watch him in awe, wondering, “How does he do it?”. On some days, just keeping up with my own racing thoughts feels like a workout in itself. Unfortunately, my Apple Watch gives me zero credit for that kind of exercise…

That being said, physical exercise is more than just a tool for physical health; it's a powerful stimulant for the ADHD brain. Engaging in regular physical activity can lead to significant improvements in concentration, mood, and even impulse control. Activities that require coordination and planning can improve executive functions, such as working memory, organization, and flexibility in thinking. Exercise also increases the levels of dopamine, norepinephrine, and serotonin in the brain, alleviating symptoms of anxiety and depression, and offering natural symptom relief for ADHD.

After years of trial and error, I've found what works for me. I’ve developed a baseline exercise routine that’s ADHD-friendly. And while I might stray from it here and there (thanks to the new shiny objects), I’ve learned to embrace the process. I don’t need to reinvent the wheel every time I fall off track. I know what works, and that’s the key. I’m excited to share my discoveries with you in this blog!!

If you’re like me and have a tendency to jump into the latest fitness trend but can’t seem to stick with it, let’s talk about building a routine that actually works—one that doesn’t require you to completely reboot every time you slip up.

Finding Your Baseline

I believe that a balanced mix of aerobic exercises, strength training, and mind-body exercises is the sweet spot. I completely understand if the idea of doing all three sounds a bit overwhelming at first. The trick is making each part fit into your routine in a way that feels doable and, dare I say it, FUN. Even if it’s just the idea of doing something new, exercise is meant to be enjoyed!!

First up, let’s talk cardio. Aerobic exercises like walking, jogging, cycling, or even dancing are fantastic for boosting focus and improving brain function. These exercises get your heart pumping and blood flowing, which can help clear the mental fog that often comes with ADHD. Plus, they’re a great way to burn off excess energy (which, let’s face it, we all have plenty of). You don’t need to sign up for a marathon to feel the benefits of aerobic exercise. Just getting outside for a brisk walk or hopping on a bike for 20 minutes can make a huge difference!

Next, we have strength training. Now, I know lifting weights or doing bodyweight exercises might sound like a lot at first, but it’s one of the best ways to boost your focus. Strength training can help with cognitive function, build muscle, and even reduce symptoms like anxiety and restlessness. You don’t need to start with heavy weights and barbells! Simple exercises like squats, lunges, or push-ups can work wonders for your physical and mental health. And bonus: it’s a great excuse to invest in cute workout gear. If it gets you motivated, I’m all for it!

In addition to these more physically demanding forms of fitness, I have found that mind-body exercises like yoga or Pilates can do wonders for your focus and mental clarity. These exercises help calm the mind, reduce stress, and improve flexibility. They also teach you how to focus on your breathing, which can help ground you during overwhelming moments. And for ADHDers, that focus is gold. Once you get into a rhythm with these, you’ll find that your mind is more present and less prone to distraction throughout your day.

Recently, I’ve incorporated a mind-body exercise into my daily routine that has grounded me in my faith and helped me to flourish in fitness. Each day, I stretch while listening to a faith-based message. To stay focused, I set a timer on my watch that repeats every minute, helping me stay in my stretch while I wait for the alarm. I began with just three stretches, and each day, I added one more. Now, I’m up to almost half an hour of stretching each day. It’s been amazing—my mind is engaged in something meaningful, filling my "faith cup," while my body benefits from the movement. Normally, I’m not one for multitasking, but this combination of nourishing both my body and soul, without letting my mind race all over the place, feels like a huge win.

Progress Over Perfection

Here’s the thing I’ve learned over time: progress is more important than perfection. We ADHDers have a tendency to get excited about new things and jump in with both feet, only to find ourselves distracted by something new before we’ve even finished the first thing. I’ve been there more times than I can count. But here’s the key thing to understand: It’s okay to fall off track. Seriously. What matters is knowing what to go back to when your racing mind tries to guide you away from your goals.

Building a balanced routine that works for you doesn’t mean you need to be perfect. It means setting up a structure that you can stick to, even when life gets in the way. So, start small. Pick one or two exercises from each category—maybe a short walk for cardio, a few squats for strength, and a few minutes of yoga for mind-body—and build from there.

You don’t have to do everything all at once. Don’t overcomplicate things! The goal is to find a routine that works for you and stick with it. Aerobic exercise, strength training, and mind-body exercises all have their place, and when combined, they create a well-rounded routine that supports both your body and your mind.

And when you do stray (because let’s be real, it’s going to happen), just remember: it’s not about perfection. It’s about knowing what works and coming back to it when you’re ready. No excuses.

If you are looking for an accountability partner in the process, I’ve got two options for you. First of all, I would love to be your personal accountability partner and stand alongside you as you navigate creating a balanced exercise routine for focus! If you’re interested in learning more about my qualifications and scheduling a time to meet with me, check out my bio below. In addition, I’ve found that apps that track your exercise progress and/or offer online exercise classes can also be crucial when getting started. Check out some of the recommended exercise apps for ADHD individuals here.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.