Weekly Workout
Planner

ADHD Executive Function Tools

A structured weekly schedule for planning workouts
and tracking body measurements before and after.

Why Planning Beats Deciding

Workout consistency with ADHD usually breaks down at the planning stage, not the effort stage. When a workout is not pre-decided - when it requires choosing what to do, when to do it, and for how long in the moment - the activation barrier gets high enough that something else happens instead. The week passes without exercise, not from lack of willingness but from lack of a pre-made decision.

A workout planner works by moving the decision to a lower-stakes moment. You decide on Sunday what happens each day of the week. When Tuesday arrives, there is no deliberation - you know what is scheduled, you know approximately how long, and you know roughly what it costs in calories. The plan is the activation.

The measurement tables at the bottom serve a different function. Starting measurements create a reference point that most people skip and later wish they had. The gap between Before and After is where visible progress lives - and visible progress is one of the most reliable sources of motivation for continuing.

How to Use This Planner

Fill in the weekly grid at the start of the week. Assign a workout type to each day you plan to train. Leave rest days blank - they are planned, not failures.
Use the Notes column for workout-specific details. The type of training, location, who you are going with. The more specific, the easier it is to execute when the day arrives.
Estimate time and calories in advance. Approximations are fine. The point is to make the workout a concrete, visible commitment in your schedule.
Record Before measurements before your first session. Not after a few weeks when results are visible - before, when the number may feel discouraging. That discomfort is useful data.
Record After measurements at your target end date. The comparison is the payoff for having recorded the starting numbers.