ADHD and Exercise: Part 1
What Is ADHD?
Everyone knows ADHD stands for Attention-Deficit/Hyperactivity Disorder, but it’s much more than scattered thoughts or boundless energy. ADHD is a lifelong neurodevelopmental condition; characterized by differences in brain chemistry and structure. With evidence-based treatments and management strategies, people with ADHD lead rich, successful lives. It is one of the most common neurodevelopmental conditions in children, and a rapidly growing number of adults.
ADHD in the Brain
ADHD arises from dysregulation in two key neurotransmitter systems—dopamine (DA) and norepinephrine (NE)—and from delayed maturation or reduced activation in certain brain regions. DA governs reward, motivation, and habit-formation. NE modulates arousal, attention, and stress response. In ADHD, synaptic levels of DA/NE are lower or their receptors less sensitive, so executive circuits fire less reliably.
What happens in the brain:
Key Takeaway: Think of an ADHD brain as a race car with bicycle brakes—fast, powerful, but much harder to slow down and steer precisely.
Core Symptoms & Strengths
ADHD symptoms fall into three domains—Inattention, Hyperactivity/Impulsivity, and Executive Dysfunction—yet many people also display remarkable talents, particularly in creative spaces and areas of their personal interests.
Principal Challenges
Inattention: forgetfulness, task avoidance, distractibility
Hyperactivity/Impulsivity: restlessness, blurting out, difficulty waiting
Executive: disorganization, poor time management, weak working memory
Emotional: mood swings, rejection-sensitivities
Unique Strengths
Hyperfocus on tasks of interest
Divergent creativity and problem-solving
Resilience from lifelong adaptation to a neuro-normative world
Treatment Options
Medications: Medication is one of the main means of treatment, and is divided into two categories, stimulant, and non-stimulant. Stimulants are more common in my experience to treat ADHD, and it is worth noting some people prefer not to be medicated for a variety of reasons. Both medications work on the same way, increasing levels of DA and NE in the brain, but they go about it slightly differently.
How medication works: Imagine the brain as a sink. With ADHD, the tap (NE flow) is low and the drain (reuptake) wide open. Stimulants turn the tap on more; non-stimulants partially plug the drain. Both cause neurotransmitter levels in the brain to increase.
Behavioural & Lifestyle Strategies: As mentioned, not everyone needs or wants to be medicated all the time or at all. Some non-medication strategies that can be used with or without medications include.
Counselling/Therapy: Builds routines and reframes negative self-talk. Counselling regardless of method can be massively helpful.
Exercise: Boosts DA/NE production, improves mood, enhances focus. More on this later.
Sleep & Nutrition: Consistent bedtimes and balanced meals stabilize neurochemistry.
Living as an Adult with ADHD
Masking & Coping
Many adults camouflage symptoms—overpreparing, scripting conversations, hyper-organizing—to “pass” as neurotypical. Masking demands mental energy and can lead to exhaustion or anxiety when stress spikes. It becomes another thing to work on maintaining.
Practical Tips for the neurospicy:
Buffer Your Schedule: Add 10–15 minutes for transitions and lateness.
Externalize Reminders: Use apps, alarms, and sticky notes for critical tasks.
Set Micro-goals: Break projects into 5–10 minute chunks and celebrate each step.
Foster Self-Compassion: Recognize that what looks like “laziness” is a brain-based challenge, not a character flaw.
Further Reading & Resources on ADHD:
Books
Russell A. Barkley, Taking Charge of Adult ADHD
Edward M. Hallowell & John J. Ratey, Delivered from Distraction
John J. Ratey, Spark: The Revolutionary Science of Exercise and the Brain
Articles & Websites
ADDitude Magazine: “ADHD Masking: How and Why It Happens”
CHADD (Children and Adults with ADHD): Resource library on treatments and support
“Functional Roles of Norepinephrine and Dopamine in ADHD,” Journal of Psychiatry & Neuroscience
