The ADHD Weasel · Apply It

Your Movement Menu

Your menu of two-minute, ten-minute, and thirty-minute moves, for wherever you are with exercise right now: starting, restarting, or keeping a good thing going.

5 minutesPrint it or fill it on your phoneadhdweasel.com

Answers save as you type. Nothing is lost if you close this.

One

Your menu

open

One tick per tier makes it a menu.

One song's worth of dancing or stretching

A lap of the house or the block

Your own two-minute movethe mailbox loop with the good podcast

The ten-minute walk with permission to stop

Stretching while a show plays

Your own ten-minute movearound the block before lunch

Thirty minutes before the part of the day you dread

A walk, swim, or ride that buys the afternoon

Your own thirty-minute movethe long way to the store, the pool

Every dose bends to what your body actually allows, and the bendable version counts in full.

Two

The pairing

open

Movement rides on something you already want. The wanting does the ignition.

The thing you already want dailythe podcast, the album, the call The move it now rides onthe lap of the block, the one song

Three

The payoff ledgeroptional

open

Two words before, two words after. Three days of evidence, visible by Thursday.

Day one, beforefoggy, circling Day one, afterquieter, started

Day two, beforeflat, stuck Day two, aftersharper, moving

Day three, beforeheavy, avoiding Day three, afterlighter, working

Four

Optional: the AI plan promptoptional

open

Movement looks different for everyone. A few blanks build a prompt for Claude or ChatGPT that starts where you are. Treat what it gives you as a first draft. Skip this freely, the menu above is the whole tool.

What is actually fun for youdancing in the kitchen, podcasts, being outside What you own or have nearbystairs, bands, a bike under laundry

What usually kills it by week twoboredom, dark mornings, all or nothing What your body needs the plan to respecta bad knee, low-energy days, no floor work

Your prompt, assembled as you type

I have ADHD. Build me a one-week movement plan that fits my life as it is right now. Treat it as a first draft we can change together. What I enjoy: [what is actually fun for you]. What I have nearby: [what you own or have nearby]. What usually kills my plans by week two: [what usually kills it by week two]. What my body needs the plan to respect: [what your body needs the plan to respect]. Guidelines, bend any that don't fit me: give every day a two-minute fallback, so a bad day means the tiny version instead of a skip. Pair sessions with something I already enjoy where you can. Anchor each day to something that already happens, written as one line, after X I do Y. For each day, one line on what the session might do for my focus that afternoon. If I miss a day the plan carries on, with no makeup sessions and no streaks. Never mention weight, calories, or discipline. The plan starts tomorrow. Keep it under 200 words, then ask me one thing that would help you adjust it.

The science behind it

Thirty minutes of moderate movement sharpened attention in adults with ADHD the same session, and the group without ADHD got no faster. Movement releases dopamine and norepinephrine, the same signals ADHD medication raises, and for a window afterward, attention is sharper.

The real payoff lands this afternoon: up to two sharper hours of focus, parked exactly where you need them.

Your plan

Pick today's dose from whichever tier fits. The ledger starts tonight.

adhdweasel.com