Many of our clients walk out of their Myotherapy or massage appointments saying, “I know I need to do my exercises, I just never seem to follow through.” Can you relate?
Whether it’s prescribed mobility, basic stretching, or specific rehab exercises, the intention is there, but the consistency just isn’t. You’re not alone. There are actually psychological and neurological reasons why this stuff feels hard to stick with, especially for those with ADHD.
This blog explores why it’s tricky, what the research says, and most importantly, how to actually get it done (without needing superhuman motivation).
The Psychology of “Why Can’t I Just Do It?”
1. The Brain’s Bias Toward Short-Term Reward
Our brains are wired to favour short-term rewards over long-term benefits. Stretching or mobility doesn’t always feel immediately satisfying. You might not notice a big difference straight away, so it gets pushed aside for things that feel more urgent or rewarding.
🔍 Research shows that people tend to procrastinate on tasks with delayed benefits, especially when the effort feels high and the reward is distant (Steel, 2007).
2. ADHD & Executive Dysfunction
People with ADHD often experience executive dysfunction; difficulties with planning, initiating, and completing tasks. Stretching and rehab are often repetitive, unstimulating, and don’t offer instant feedback — the perfect storm for ADHD brains to avoid.
🔍 Executive dysfunction in ADHD impairs task initiation and follow-through (Barkley, 1997; Brown, 2005). This includes low dopamine response to “boring” tasks, which makes things like mobility feel like climbing a mental mountain.
3. All-Or-Nothing Thinking
Many people (ADHD or not) fall into the trap of overcommitting: “I’ll do 20 minutes every day!” — and then life happens. When they miss a day, the inner critic jumps in with guilt, and the routine disappears.
How Neurotypical vs. ADHD Brains Approach These Tasks
| Approach Style | Neurotypical Brain | ADHD Brain |
|---|---|---|
| Planning | Often uses calendars/reminders effectively | Needs novelty and visual cues to stay engaged |
| Routine | Can build habits with repetition | Needs variety or movement-based triggers |
| Motivation | Can be sustained through logic or outcome focus | Needs emotional connection or immediate reward |
| Overwhelm | Can manage with time-blocking | Easily overwhelmed, benefits from micro-goals |
🔍 While ADHD brains may struggle with traditional structure, studies show that “dopaminergic tasks” — ones that feel fun or interesting — improve follow-through (Volkow et al., 2009).
So, What Can Help? Tips Backed by Science and Real Life
1. Start Ridiculously Small
Instead of aiming for a 20-minute rehab routine, start with 2 minutes. Seriously!! The brain needs to win to want to repeat the behaviour.
✅ Example: One glute bridge, one cat-cow, done. That’s it for today.
🔍 Small wins trigger the reward system and create momentum (Fogg, 2011 – Tiny Habits method).
2. Stack It With Something You Already Do
Pair the exercise with a habit that’s already happening — like brushing teeth, waiting for the kettle, or watching Netflix.
✅ Example: “Every time I brush my teeth, I do a doorway pec stretch.”
3. Make It Visual and Fun
Use post-it notes, colour-coded trackers, apps, or even a whiteboard where you can cross things off. For ADHD brains, visual cues and novelty can make all the difference.
✅ Try: “Stretching Bingo” or a weekly mobility challenge with friends.
4. Use Movement Transitions
For ADHD minds, transitions are tricky. But you can use them as anchors. Start your rehab exercises when transitioning between activities — finishing work, putting on shoes, or brushing your hair.
✅ Example: “When I close my laptop, I do a 30-second hip opener.”
5. Build in Choice and Flexibility
Rigid structure often fails. Instead, give yourself 2–3 options and let your mood decide.
✅ Menu-style mobility: Choose from glutes, hips, or neck based on how you feel.
6. Track Progress Without Pressure
Make progress visible but not punishing. ADHD brains love seeing effort but hate guilt.
✅ Tick a box for effort, not perfection. “Did I do something today?” counts.
The Benefits of Starting Slow (And Staying Consistent)
- Avoid Burnout: Going all-in from day one usually leads to day four fatigue.
- More Likely to Stick: Research shows that consistency beats intensity for habit formation (Lally et al., 2010).
- Better Body Awareness: Gradual work improves proprioception and mind-muscle connection over time.
- Reduces Injury Risk: Consistent light mobility reduces flare-ups and keeps tissues healthy.
Final Thoughts
As Myotherapists, we get it. We know how good it feels after the stretch, and we know how hard it can be to make it happen before. Whether you have ADHD or just a busy life, these psychological barriers are real — but they’re not permanent.
Remember: start small, stay kind to yourself, and find what makes it feel good enough to keep going.
References
- Barkley, R. A. (1997). ADHD and the Nature of Self-Control. New York: Guilford Press.
- Brown, T. E. (2005). Attention Deficit Disorder: The Unfocused Mind in Children and Adults. Yale University Press.
- Fogg, B. J. (2011). Tiny Habits: The Small Changes That Change Everything.
- Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
- Steel, P. (2007). The Nature of Procrastination: A Meta-Analytic and Theoretical Review of Quintessential Self-Regulatory Failure. Psychological Bulletin, 133(1), 65–94.
- Volkow, N. D., Wang, G. J., Fowler, J. S., & Tomasi, D. (2009). Addiction circuitry in the human brain. Annual review of pharmacology and toxicology, 50, 371–397.
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