Adult ADHD ADD Tips and Support

Are you struggling to maintain an ADHD exercise routine that actually sticks? Join us as we explore how to simplify your fitness approach using neuroscience-backed strategies designed specifically for the ADHD brain.
We’ve all been there. You start a new routine with high energy, stay consistent for a few days, and then life happens. Before you know it, you’ve fallen off the wagon and feel too discouraged to start again.
In this episode, we do a deep dive into simplifying your exercise routine to boost focus, reduce anxiety, and even improve memory. We'll discuss insights on why consistency beats intensity and how small, manageable changes can lead to life-changing results.

ADHD Health and Wellness Workshop (May 12th & May 19th):
https://www.drummerinthegreatmountain.com/workshop
FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerinthegreatmountain.com/mini-course
GET THE BOOK:
This podcast is an audio companion for the book, "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD."

Episode Timestamps:

(00:00) – Introduction to the ADHD Health and Wellness Planning Workshop
(01:12) – Session recordings and registration details
(01:59) – Welcome and host introduction with Michael Joseph Ferguson
(02:05) – Today's topic: Simplifying your exercise routine
(02:44) – The neuroscience of exercise: How it increases memory by 16%
(02:55) – Announcement: New visual hardcover book release
(03:44) – Why we get stuck in the cycle of "failed" routines
(04:38) – Why exercise is critical for managing ADHD tendencies
(05:16) – Study: 10–15 minutes of moderate cardio for executive function
(05:57) – Reducing cortisol and stress through consistency over intensity
(06:25) – The "Morning Spike": Why time of day matters
(07:30) – Indoor vs. Outdoor: The power of "Green Exercise"
(08:32) – Barefoot exercise: Grounding, brain waves, and memory
(11:16) – Tip 1: Keep it to 10–15 minutes a day to avoid overwhelm
(11:56) – Tip 2: Exercise as a non-negotiable (with or without meds)
(12:25) – Tip 3: The 3-day challenge to build a streak
(13:16) – Tip 4: The benefits of hiring a trainer or finding a buddy
(14:31) – Final summary and how to join the upcoming workshop


In this episode, we'll explore:

The 10–15 Minute Rule: Why setting a lower bar actually leads to better long-term consistency.
The Power of Nature: Why exercising outdoors (Green Exercise) is more effective for reducing rumination than the gym.
The Barefoot Advantage: How tactile demand on uneven terrain recruits working memory. 
Vagal Tone and Grounding: Using direct electrical contact with the earth to shift into a parasympathetic state.
Building a Support System: Why community and accountability are essential for maintaining a wellness plan.
Morning vs. Afternoon: Understanding how to time your exercise for maximum cognitive protection.

Links Mentioned in this Episode:

(Workshop) ADHD Wellness Planning - May 12 & 19
(Study) Improved Cognition from Moderate Exercise
(Study) Cortisol & Stress Reduction
(Study) The "Morning Spike" for Cognitive Protection
(Study) Barefoot Exercise: Nature & Rumination
(Study) Barefoot Exercise: Efficacy for Clinical Anxiety & Depression
(Study) Barefoot Exercise: Parasympathetic Response
(Study) Barefoot Exercise: Working Memory Improvement


Don't see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 125 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan. 
Intro music: Island Day Trip by Alex Borg
Episode photo credit: Siddharth Salve
Outro music by Bahman Sarram
For more info,

Do you have a hyper-creative brain that generates a thousand ideas but finishes none of them? Join us as we explore ADHD project completion strategies to help you navigate beyond your perfectionism and cross that finish line.
We’ve all been there. You have a great idea for a project, then you immediately throw yourself headlong into it. 
But slowly the initial inspiration wanes and you move onto something else.
In this episode, we'll do a deep dive into "ADHD Creative Project Completion." Having been a creative professional for the bulk of his career, Michael can let you in on some secrets that creative professionals use to ensure their projects get completed on time, without compromising quality -- that can be applied to any of your personal or professional projects. 
FREE RESOURCE: Download the PDF slide deck for this episode at: https://www.drummerinthegreatmountain.com/episode124
ADHD  Time and Task Management Masterclass (March 31st & April 7th).
https://www.drummerinthegreatmountain.com/workshop
GET THE BOOK:
This podcast is an audio companion for the book, "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD."
Episode Timestamps:
(00:00) - The struggle of starting projects vs. the wane of initial inspiration
(01:03) - Welcome and host introduction with Michael Joseph Ferguson
(01:09) - Today's topic: ADHD and creative project completion
(01:19) - How to download the free PDF slide deck for this episode
(01:43) - Announcement: ADHD Time and Task Management Masterclass
(03:26) - The emotional process of bringing creative ideas into form
(04:22) - Why struggle is a necessary part of the creative process
(05:21) - Building the habit of completion by starting with smaller projects
(05:51) - Universal challenges: Overwhelming ideas and perfectionism
(07:44) - The Tree Analogy: Being selective with which ideas to pursue
(09:31) - Using Mind Maps to ground creative energy
(09:54) - Branch 1: Defining specific goals and deliverables
(11:17) - Branch 2: Setting manageable milestones and "chunks"
(11:40) - Branch 3: Managing the "Notes" branch and idea sifting
(12:19) - Branch 4: Mapping out project flow and linear direction
(12:51) - Branch 5: Building your support team and action items
(14:01) - Choosing Source Material to provide insights into completion
(16:51) - Strategies to stay on track and avoid project overwhelm
(18:55) - Staying consistent: The power of relative consistency and resiliency
(20:13) - Energy management: Why you shouldn't schedule creative work at night
(21:24) - What to do when the initial inspiration wanes
(23:52) - Handling distractions and cultivating strong internal dialogue
(25:48) - Building the mental "Muscle of Completion"
(29:44) - Final summary and how to join the upcoming workshop
In this episode, we'll explore:

What to do when you have too many ideas
How to get back on track when don't know what to do next
How to maintain consistency for longer-term projects
What to do when the initial inspiration wears off
What to do when you get distracted by other projects
How to prevent your perfectionism from holding you back



Links Mentioned in this Episode:

(Workshop) ADHD Time & Task Management Masterclass - March 31 & April 7
(PDF) ADHD Project Completion Slide Deck





Don't see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 124 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan. 
Intro music: "Pure Water" by Meydän. (CC BY 4.0)
Episode photo credit: Aedrian Salazar

Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com

Our Live Online Gathering happens on Tuesday, February 24, 2026 at 1pm Pacific Time.
The theme is: "Creative Project Development and Follow-through."
To sign up, send an email to: [email protected] with the subject line "Join!"

You'll be sent the zoom link and all the info.
Links Mentioned in this Episode:

(WORKSHOP) ADHD Mind Mapping Workshop - Feb 28 & Mar 3


Don't see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 123 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
For more info, visit: http://www.DrummerAndTheGreatMountain.com

Adult ADHD ADD Tips and Support Podcast - A Podcast for Neurodivergent Creatives. ADHD Mind Mapping - How to Break Down an Overwhelming Task. This podcast is an audio companion to the book "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD."
ADHD task paralysis can really take us down.
Mind mapping is THE tool for maximizing how our creative brains work, while minimizing our challenges with executive functioning. It's a non-linear method of getting your thoughts out of your head and into a form you can look at, organize, make plans, and prioritize.
In this episode we'll cover an often overwhelming task: where to start when attempting to tidy up a messy home office. We'll go through, step-by-step, how to create your action plan using mind mapping so you'll arrive at a simple checklist that can be followed over the span of a few sessions.
Links Mentioned in this Episode:

(WORKSHOP) ADHD Mind Mapping Workshop - Feb 28 & Mar 3
(Mini Course) 5 Day Free Mini Course
(PDF) Our Free ADHD Toolkit - All Worksheets from Previous Podcast Episodes


Don't see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 123 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Episode Image: Jamie Street
Outro voice over by Lauren Regan.
Intro Music: Dmitrii Kolesnikov
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com

Adult ADHD ADD Tips and Support Podcast - A Podcast for Neurodivergent Creatives. ADHD Goal Avoidance - How to Overcome the Aversion to Goal Setting. This podcast is an audio companion to the book "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD."
For many of us, the word “goal” has all kinds of negative associations. It can remind us of past failures, our short-comings, and our challenge with short and long-term planning.
Because of how our hyper-creative brain works, our dopamine receptors, and challenges with executive functioning, we often have an initial burst of inspiration...
But that initial energy tends to wane and we're left with a list of flat and possibly overwhelming goals that we never look at again.
However, knowing how to work with goals is essential to making forward progress in your life.
In this episode we explore a very simple trick that will completely change how you think about goals and we'll leave you with a clear exercise to make goal setting far more ADHD-friendly. 
Links Mentioned in this Episode:

(WORKSHOP) Annual Life Visioning Workshop - Jan 24 & 31
(WEBSITE) Mike Starkey - ADHD & Addiction
(SOCIAL MEDIA) @adultadhdtips one Instagram
(SOCIAL MEDIA) @adhdneurodivergent on BlueSky
(PDF) Our Free ADHD Toolkit - All Worksheets from Previous Podcast Episodes


Don't see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 122 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan. 
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com