ADHD Fitness Goals Planner

A structured, ADHD-informed planner that turns fitness goals into simple weekly steps, helping you stop restarting and build consistent habits.

Planner · 15 min · Print-ready PDF · Free download

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Preview Planner · 15 min

When to Use This Tool

ADHD adult who wants to build fitness habits but keeps starting over without structure

A client who needs minimum and stretch goals to avoid all-or-nothing thinking around exercise

Person who wants to track physical measurements alongside fitness milestones over time

How to Introduce This Tool Plus

Before tracking workouts, it helps to define what you're working toward. This pl...

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Interactive Preview Planner · 15 min

Tool Classification

Domain

ADHD

Type

Planner

Phase

Goal Setting Action

Details

15 min Between sessions As-needed

Topics

Habits Accountability Values

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Executive who cycles through fitness apps without lasting change

Context

A marketing director who downloads a new fitness app every few months, follows it intensely for 2-3 weeks, then abandons it when progress slows. Has tried six different programs in the past year. Came to coaching because the pattern is affecting confidence in other areas.

How to Introduce

Frame this as breaking the restart cycle, not setting better goals. 'Before we pick your next approach, let's map what s...

2 Remote team lead with ADHD who gained weight during pandemic isolation 🔒

🔒

4 coaching scenarios with introduction language, observation guides, debrief maps, and red flags

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For professional coaches and coaching practitioners

Tool Flow Plus

See what this tool requires and produces in a coaching engagement

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