Routines for Balance

Coping Through Routine and Exercise

Introduction:

I’ve found that routines, especially those incorporating physical exercise, are a powerful way to manage my ADHD and improve my focus and mood. Exercise helps me feel grounded, release built-up energy, and produce dopamine, which is crucial for better brain function. Below is my weekly schedule, which balances bodyweight exercises, gym workouts, and relaxing activities like drawing, which helps me meditate and calm my mind in the evenings.

Weekly Routine

Monday

  • Morning: 15-minute bodyweight workout (Push-ups, Crunches, Hip Lifts)
  • Lunch: 20-minute walk
  • Evening: 30-minute cardio workout (High-Intensity Training)

Tuesday

  • Morning: 10-minute bodyweight warm-up (Squats, Arm Circles, Leg Raises)
  • Lunch: 20-minute gym session (Focus on weights, e.g., biceps, triceps, or shoulders)
  • Evening: 30-minute interval cardio (Jumping jacks, Burpees, Sprints)

Wednesday

  • Morning: 15-minute core workout (Planks, Mountain Climbers, Bicycle Crunches)
  • Lunch: 20-minute walk to stimulate dopamine
  • Evening: 30-minute HIIT session (Mix of cardio and strength exercises)

Thursday

  • Morning: Calisthenics (Push-ups, Squats, Lunges) 10-15 minutes
  • Lunch: Gym workout (Back and legs)
  • Evening: 30-minute light cardio (Jogging or cycling)

Friday

  • Morning: 10-minute stretch and mobility workout
  • Lunch: 20-minute walk or light weights at the gym (Full-body workout)
  • Evening: 30-minute cardio (Focus on keeping it fun—dancing, light boxing, or kickboxing)

Saturday

  • Morning: 15-minute bodyweight strength workout (Push-ups, Pull-ups, Squats)
  • Lunch: Outdoor activity (hiking, cycling, or brisk walk for 30 minutes)
  • Evening: 30-minute cardio or active recovery (Yoga, Stretching, or Meditation)

Sunday

  • Morning: 10-minute warm-up with dynamic stretches and mobility exercises
  • Lunch: Active recovery walk for 20 minutes
  • Evening: Rest or a light stretching session

Drawing as Meditation:

Every evening, I take some time to disconnect from the world and draw. For me, art has become a form of meditation. It calms my mind, helps me process emotions, and allows me to let go of the stress of the day. This routine not only helps me manage my ADHD but also boosts creativity and relaxation.

Conclusion:

This routine helps me function better day to day. Exercise is the best medicine for managing ADHD. Alongside this, taking time for hobbies like drawing brings balance, giving me the mental space to recharge.