Home2025-10-15T13:55:23+00:00

The Fitness Plan

for the ADHD Brain

The ADHD Method helps you get stronger, fitter, and more
consistent- without trying to force motivation or
follow neurotypical rules.

The Fitness Plan for the ADHD Brain

The ADHD Method helps you get stronger, fitter, and more consistent- without trying to force motivation or follow neurotypical rules.

Always feeling unmotivated?

ADHD brains have a lower baseline of dopamine – the chemical
that drives motivation. This means it doesn’t just “switch on” the same
way it does for people without ADHD.

Here’s what a neurotypical brain looks like during the day.

Neurotypical dopamine levels tend to stay higher and more stable,
creating steady motivation and fewer extreme highs or crashes.

But here’s what happens with ADHD brains.

Notice the reduced baseline and the bigger spikes and crashes.
This shows how dopamine in ADHD brains rises and falls differently,
leading to bursts of motivation followed by burnout.

This is why
The ADHD Method
does things differently.

Always feeling unmotivated?

ADHD brains have a lower baseline of dopamine – the chemical that drives motivation. This means it doesn’t just “switch on” the same way it does for people without ADHD.

Here’s what a neurotypical brain looks like during the day.

Neurotypical dopamine levels tend to stay higher and more stable, creating steady motivation and fewer extreme highs or crashes.

But here’s what happens with ADHD brains.

Notice the reduced baseline and the bigger spikes and crashes. This shows how dopamine in ADHD brains rises and falls differently, leading to bursts of motivation followed by burnout.

This is why
The ADHD Method
does things differently.

The Most ADHD
Friendly Fitness Program.

With The ADHD Method you get years of lived experience, research,
and proven systems designed for the ADHD brain – so fitness finally feels
achievable and sustainable.

Training Plan. A structured plan for
ADHD brains that eliminates the guesswork in workouts and provides
clear instructions for each session.

Nutritional Guidance. Clear, no-fuss strategies to lessen overthinking and
decision paralysis.

Habits. ADHD-friendly habit tracking
that uses visual progress and
achievable wins to help you
stay consistent.

1-1 Support. Message me at any time
so you’re never left stuck or unsure
what to do next.

Community. A supportive space of like-minded people with ADHD, where you
can share wins, stay accountable, and
feel understood while working toward
your goals.

Education. Bite-sized lessons that
simplify ADHD and fitness so you can understand your brain, build better
habits, and take action with confidence.

The ADHD Method Framework.

This is the part no other fitness program gives you. The ADHD Method Framework is a
course that helps you understand why your brain works differently and teaches you the
systems and routines that keep your results going long after the program ends.

Module 1

Dopamine

Understand what dopamine actually is and how it shapes motivation, focus, and reward. This changed how I look at ADHD, forever.

Module 2

Mindset

This module takes on perfectionism, guilt and self-criticism so you can build a mindset that supports consistency- while telling the all-or-nothing mindset to piss off.

Module 3

Sleep & Recovery

Every sleep trick that took me from being a 3am night owl every night to now waking up at 5am everyday feeling energised (f*ck ice baths though, I’m not doing that bit nor will I try convince you to).

Module 4

Tools & Systems

You’ll learn the exact tools and systems that make staying organised and consistent realistic for an ADHD brain. P.s. stop looking at new notebooks to buy, you have enough.

Module 5

ADHD Training

Social media has overcomplicated working out a bit hasn’t it? Learn how to simplify it in a way that works with your ADHD.

Module 6

ADHD Nutrition

Learn simple nutrition strategies to fuel your brain and body without having to give up pizza. Great, now I’m thinking about pizza.

The Most ADHD Friendly Fitness Program.

With The ADHD Method you get years of lived experience, research, and proven systems designed for the ADHD brain – so fitness finally feels achievable and sustainable.

Training Plan. A structured plan for ADHD brains that eliminates the guesswork in workouts and provides clear instructions for each session.

Nutritional Guidance. Clear, no-fuss strategies to lessen overthinking and decision paralysis.

Habits. ADHD-friendly habit tracking that uses visual progress and achievable wins to help you stay consistent.

1-1 Support. Message me at any time so you’re never left stuck or unsure what to do next.

Community. A supportive space of like-minded people with ADHD, where you can share wins, stay accountable, and feel understood while working toward your goals.

Education. Bite-sized lessons that simplify ADHD and fitness so you can understand your brain, build better habits, and take action with confidence.

The ADHD Method Framework.

This is the part no other fitness program gives you. The ADHD Method Framework is a course that helps you understand why your brain works differently and teaches you the systems and routines that keep your results going long after the program ends.

Module 1

Dopamine

Understand what dopamine actually is and how it shapes motivation, focus, and reward. This changed how I look at ADHD, forever.

Module 2

Mindset

This module takes on perfectionism, guilt, and self-criticism so you can build a mindset that supports consistency- while telling the all-or-nothing mindset to piss off.

Module 3

Sleep & Recovery

Every sleep trick that took me from being a 3am night owl every night to now waking up at 5am everyday feeling energised (f*ck ice baths though, I’m not doing that bit nor will I try convince you to).

Module 4

Tools & Systems

You’ll learn the exact tools and systems that make staying organised and consistent realistic for an ADHD brain. P.s. stop looking at new notebooks to buy, you have enough.

Module 5

ADHD Training

Social media has overcomplicated working out a bit hasn’t it? Learn how to simplify it in a way that works with your ADHD.

Module 6

ADHD Nutrition

Learn simple nutrition strategies to fuel your brain and body without having to give up pizza. Great, now I’m thinking about pizza.

Read what our clients have to say about

their coaching experience.

I originally joined Max to lose weight, stay accountable and get with having some structure with my routines to avoid being overwhelmed in the gym.

What I’ve received goes beyond that! I’ve built a morning routine that gets me up and ready to start the day, l’ve built a better relationship with the gym but also with food too.

What surprised me the most wasn’t losing weight- it was the strength that came with it, how much easier moving and handling at work became.

The journey this far has been life changing.

Bec S.

These are simple, ADHD-friendly habits designed to raise dopamine naturally, putting you in a better place to feel motivated and ready to tackle your fitness goals.

Eilidh S.

These are simple, ADHD-friendly habits designed to raise dopamine naturally, putting you in a better place to feel motivated and ready to tackle your fitness goals.

Heather B.

Read what our clients have to say about their coaching experience.

I originally joined Max to lose weight, stay accountable and get with having some structure with my routines to avoid being overwhelmed in the gym.

What I’ve received goes beyond that! I’ve built a morning routine that gets me up and ready to start the day, l’ve built a better relationship with the gym but also with food too.

What surprised me the most wasn’t losing weight- it was the strength that came with it, how much easier moving and handling at work became.

The journey this far has been life changing.

Bec S.

Pricing

£180 per month

What happens next

1. Tap the button above, submit application.

2. I’ll contact you within 24 hours.

3. We’ll have a quick chat to make sure this is the right fit for you.

Pricing

£180 per month

What happens next

1. Tap the button above, submit application.

2. I’ll contact you within 24 hours.

3. We’ll have a quick chat to make sure this is the right fit for you.

Frequently Asked Questions

What is different?2025-10-13T08:13:33+00:00

I see my job as showing you that ADHD doesn’t have total control of the outcome of your fitness goals.

Giving you a PDF workout plan and telling you to ‘just do it’ doesn’t work for our ADHD brains.

You and I will work together using the ADHD-adapted systems and then tweak them even further so that they truly work for you.

Many who’ve joined The ADHD Method have spoken about prior experiences with coaches who didn’t understand their ADHD- they were perceived as ‘lazy’ or ‘just didn’t want it enough’.

There is no judgement and no embarrassment here – I too have ended up impulse ordering a takeaway when I’m overwhelmed, MANY times!

The ADHD Method takes the overwhelm of what to do and shows you where to focus your efforts to get the best results.

 

Why The ADHD Method?2025-10-12T22:17:57+00:00

I built The ADHD Method because, having ADHD myself, I know ADHD makes achieving a fitness goal more difficult. Before my diagnosis I was aware that I had to do things differently to others – so once I knew the reason why was because of ADHD, I made it my goal to help as many people as possible not let it get in the way.

What is the process?2025-10-13T08:54:24+00:00

Every member begins with an initial 3-month period of 1-1 coaching.

This is where we learn what works best for you and help you build the structure you need to stay consistent.

  • Coaching app access: your training plan, nutrition & habits all in one place.
  • Weekly reflections to review what’s working and where we need to focus on.
  • The ADHD Method Framework course: a structured learning experience built from lived ADHD experience and years of research to help you understand your brain, why we need to make adjustments, and what works for us.
  • 1-1 phone calls for additional support whenever you need them.
  • A supportive community group chat where you can join in as much or as little as you like.
I haven’t been diagnosed with ADHD, can I join?2025-10-12T21:57:19+00:00

Of course – you don’t need an official diagnosis to work with me. Whether you suspect you have ADHD or not at all, I can still help you.

Is this group coaching or will I be working 1-1 with you Max?2025-10-12T21:56:31+00:00

I know throuples are all the rage currently but I want you to have all my attention, so this is 1-1 where I’ll be in direct contact with you.

How long have you been coaching?2025-10-12T21:55:43+00:00

Since 2019, and it’s rather sickening how quickly time is going by!

Can I start anytime?2025-10-12T21:51:22+00:00

Technically yes but the sooner you start, the sooner you get results and there is likely never going to feel like a perfect time.

Something all members say is that they wished they had started sooner.

Here’s one of my favourite quotes regarding time:

Some day is a disease that will take your dreams to the grave with you.

Timothy Ferris, ‘The 4 Hour Work Week’

About me

Over the years I realised I was a bit… different. I’d try to follow instructions but always ended up adapting them to suit me. People often asked, “why would you do it like that?”, but I knew I needed my own way.

I’ve always loved solving problems. In 2015 I joined Apple, helping people fix their devices- seeing their relief made my day.

However, jobs never suited me. I left Apple, joined another company, was fired, then worked as a sales rep in a fitness club before being fired again for not fitting their pushy sales style.

Around that time I started working out more and noticed how much it helped my mental health. I shared my progress online, people began asking for advice, and I realised I wanted to become a qualified personal trainer.

In 2019 I launched ‘Max Smith Fitness’, helping people lose body fat and feel better.

Four years later, in 2023, I was diagnosed with combined-type ADHD. Suddenly, the struggles with focus, forgetfulness, and emotional eating made sense.

That led me to dive deep into ADHD research and eventually launch The ADHD Method. My goal now is to help others with ADHD reach their fitness goals by sharing what I’ve learned- I’ve done the reading, attended the talks, and spoken with experts to save you the time.

– Max x

Frequently Asked Questions

What is different?2025-10-13T08:13:33+00:00

I see my job as showing you that ADHD doesn’t have total control of the outcome of your fitness goals.

Giving you a PDF workout plan and telling you to ‘just do it’ doesn’t work for our ADHD brains.

You and I will work together using the ADHD-adapted systems and then tweak them even further so that they truly work for you.

Many who’ve joined The ADHD Method have spoken about prior experiences with coaches who didn’t understand their ADHD- they were perceived as ‘lazy’ or ‘just didn’t want it enough’.

There is no judgement and no embarrassment here – I too have ended up impulse ordering a takeaway when I’m overwhelmed, MANY times!

The ADHD Method takes the overwhelm of what to do and shows you where to focus your efforts to get the best results.

 

Why The ADHD Method?2025-10-12T22:17:57+00:00

I built The ADHD Method because, having ADHD myself, I know ADHD makes achieving a fitness goal more difficult. Before my diagnosis I was aware that I had to do things differently to others – so once I knew the reason why was because of ADHD, I made it my goal to help as many people as possible not let it get in the way.

What is the process?2025-10-13T08:54:24+00:00

Every member begins with an initial 3-month period of 1-1 coaching.

This is where we learn what works best for you and help you build the structure you need to stay consistent.

  • Coaching app access: your training plan, nutrition & habits all in one place.
  • Weekly reflections to review what’s working and where we need to focus on.
  • The ADHD Method Framework course: a structured learning experience built from lived ADHD experience and years of research to help you understand your brain, why we need to make adjustments, and what works for us.
  • 1-1 phone calls for additional support whenever you need them.
  • A supportive community group chat where you can join in as much or as little as you like.
I haven’t been diagnosed with ADHD, can I join?2025-10-12T21:57:19+00:00

Of course – you don’t need an official diagnosis to work with me. Whether you suspect you have ADHD or not at all, I can still help you.

Is this group coaching or will I be working 1-1 with you Max?2025-10-12T21:56:31+00:00

I know throuples are all the rage currently but I want you to have all my attention, so this is 1-1 where I’ll be in direct contact with you.

How long have you been coaching?2025-10-12T21:55:43+00:00

Since 2019, and it’s rather sickening how quickly time is going by!

Can I start anytime?2025-10-12T21:51:22+00:00

Technically yes but the sooner you start, the sooner you get results and there is likely never going to feel like a perfect time.

Something all members say is that they wished they had started sooner.

Here’s one of my favourite quotes regarding time:

Some day is a disease that will take your dreams to the grave with you.

Timothy Ferris, ‘The 4 Hour Work Week’

About me

Over the years I realised I was a bit… different. I’d try to follow instructions but always ended up adapting them to suit me. People often asked, “why would you do it like that?”, but I knew I needed my own way.

I’ve always loved solving problems. In 2015 I joined Apple, helping people fix their devices- seeing their relief made my day.

However, jobs never suited me. I left Apple, joined another company, was fired, then worked as a sales rep in a fitness club before being fired again for not fitting their pushy sales style.

Around that time I started working out more and noticed how much it helped my mental health. I shared my progress online, people began asking for advice, and I realised I wanted to become a qualified personal trainer.

In 2019 I launched ‘Max Smith Fitness’, helping people lose body fat and feel better.

Four years later, in 2023, I was diagnosed with combined-type ADHD. Suddenly, the struggles with focus, forgetfulness, and emotional eating made sense.

That led me to dive deep into ADHD research and eventually launch The ADHD Method. My goal now is to help others with ADHD reach their fitness goals by sharing what I’ve learned- I’ve done the reading, attended the talks, and spoken with experts to save you the time.

– Max x

Apply now
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