While research is limited, it's clear that regular exercise decreases depression in adults with ADHD, improves your ability to handle stress, and may even cause small improvements in memory and learning. If you're new to exercise or if your ADHD symptoms have made it increasingly difficult for you to get back to exercising, here are some helpful tricks that may help you get back on the treadmill.

Exercise before going to work. A hectic day or changes in schedule can squeeze out time for exercise later in the day, so do it first thing in the morning. Most people do their best creative thinking during or after a workout, so you'll also be bringing your best brain to work with you.

Just do it. If you wake up feeling groggy or tired, don't use it as an excuse to avoid exercising. Just start exercising anyhow, and you'll probably find that your drowsiness vanishes in moments and you end your workout feeling more energized than before you started.

Keep it simple. Do regular exercise that meshes with your schedule and lifestyle. If you live near the ocean, try walking or running on the beach. If you live in the mountains, use the hills as your personal stair-climbing machine. If your exercise routine entails driving to a health club that is a half hour away, there's a good chance you'll find lots of excuses to avoid it.

Keep it playful. There's no need to turn your exercise workout into a grunt-like boot camp. Choose activities you enjoy and you'll be more likely to stick with your program. If you get bored easily, schedule a different activity for every day of your workout to keep things interesting. For example, walk on Mondays, bicycle on Wednesdays, hit the treadmill on Fridays, and hike on Sundays.

Don't mistake mental fatigue for physical fatigue. If you work out during the day or after work, you may sometimes feel too “brain-fogged” to think about tying on your running shoes. Instead of telling yourself you're too exhausted to exercise, agree that you'll do ten minutes of your workout, and if you still feel tired, call it quits. Most likely, before your ten minutes are up, you'll feel so awake and energized that you won't even be tempted to stop.

Don't be a slave to your workout. You should exercise enough to maintain toned muscles and a healthy heart — but not so much that you risk overuse syndrome or injuries. Exercising for thirty minutes three to four times a week is enough to get and keep you in good shape. You can do longer activities, but remember that moderation is key.