Hey Boo! 

It's Night Seven of Promptober. I made it a whole week without missing a night, I'm truly in awe of myself!

And speaking of the inability to stick to a routine, it's ADHD Awareness Month!

So I figured let’s tackle something that’s constantly haunting a lot of us creatives running our own biz: getting into a consistent workout routine.

I know, shudder. It’s giving “graveyard of good intentions,” yeah?

TBH I've made more promises to work out than a witch has avoided a bucket of holy water. I signed up for Orange Theory in June with all the intentions in the world to commit, but only made it two weeks before ghosting it harder than that guy from Bumble...iykyk 👀 and you know I'm still paying for it.

But hear me out—what if this prompt could be the thing that finally clicks (or at least doesn't make us feel like we're doomed to forever scroll IG in workout clothes we never actually sweat in and eat a bag of Cheetos in a sitting 👀).

Today’s prompt is all about designing a week-long workout routine with ADHD brains in mind. If you’re anything like me, the idea of doing the same workout every day is like a slow-motion scream in a haunted house—horrifyingly boring.

I need variety, I need spice, I need my workouts to be as unpredictable as my moods. And if you’re not neurodivergent, this prompt still works wonders to get you out of a rut and into a personalized, fun routine.

 

Using ChatGPT, we can create something that works for our energy levels, hates mornings as much as you do–I love morning workouts, don't @ me–and bans all forms of burpees. 

Seriously, burpees are the horror villains of exercise—why do they exist? The idea is to embrace workouts that don’t feel like workouts—stuff you actually want to do. Every time I do a burpee I feel all of the joints in my body are not happy with me…at all. 
 

Anyway, here's the prompt for today, so you can try it out…sans burpees, just fill in some of your own deets and see it go to town. And remember you can give it a voice, so tell it to be motivating, a hype woman, or even a drill sergeant if that's what you're into, I don't kink shame 😉 
 

"Hey, help me design a week-long workout routine that feels created just for me. Imagine you're a fitness coach with ADHD yourself—you totally get the need for variety, energy shifts, and keeping things light and interesting. Here are some details to get started:
 

Energy Level: I struggle with [insert struggles like low energy in the morning, but high energy in the evening, etc.]. Design something that works with my energy fluctuations.
 

Motivation Triggers: I get bored easily, so I prefer exercises that are [insert preference like fun, varied, short, or incorporate music/dance]. I like routines that don’t feel repetitive and keep me interested.
 

Exercise Preferences: I love [insert preferences like peloton, walking, swimming, playing sports, etc.] and hate [insert dislikes, e.g., burpees, yoga, running, etc.]. Variety is a must.
 

Workout Style: I prefer exercises that feel like [insert style, e.g., a game, a dance, an adventure]. Nothing too [serious or gym-like.]
 

Preferred Time: I’m most active around [insert preferred time of day, e.g., evenings, right after lunch, etc.]. Please don’t suggest [early morning workouts]—I’m just not that kind of person. My current schedule looks like [insert details about your schedule, e.g., I work 9-5, and I usually have free time at lunch and in the evenings after 6 pm or all day on Sundays.]
 

Time Commitment: I can commit to [insert amount of time, e.g., 20, 30, 45, 60 minutes] per day.

Use a voice of [a motivating, bff trainer who doesn't bullshit but also still understands i'm a fragile 37 year old with old bones 🙃] 
 

With all of this info, can you create a week-long workout routine that feels manageable, fun, and ADHD-friendly for me? Remember—no burpees, please!"

Give it a shot! See what routines it'll come up for ya! Maybe we’ll all become spooky season fitness ghosts floating through our houses with joyful energy. 

Or at the very least, we can trick our brains into thinking we’re having fun. That seems like the goal to me. 

Even if you're not ADHD, this prompt is huuuuge for breaking routines that feel like they’re made by a sadistic Victorian schoolmaster who thinks "fun" is a dirty word.

 

Quick little personal update: Yay! My trip is back on because, thankfully, turns out no ruptured eardrum—although I do feel like I’ve fought a winning battle with my sinuses this past week…

But of course, I'm now racing a hurricane to get down there. So cross your fingers for me, send me good vibes, and let’s hope I make it to where I’m supposed to be without any more unnecessary plot twists.

Hope to see you all in your inbox tomorrow night! 🤞🌪️
 

Stay Spooky! 

 

You can read each at the at the links below 👇🏼

Night 1 - Mean Girls Memes