Home2026-10-18T08:24:52+00:00

A 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.

A 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 tend to 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. This is why The ADHD Method does things differently.

Always feeling unmotivated?

ADHD brains tend to 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. This is why The ADHD Method does things differently.

Here’s what you’ll get.

Training Plan. A structured plan with clear instructions for every session, so there’s no guesswork.

Nutritional Guidance. Clear strategies to cut through overthinking and decision paralysis.

Habits. Visual habit tracking with small, achievable wins.

1-1 Support. Message me directly, so you’re never stuck or unsure what to do next.

Community. A community of people with ADHD to share wins, stay accountable and feel understood.

Framework. Bite-sized lessons on how your brain works and how to keep fitness simple.

Inside the Framework

Six short modules on how your brain works,
and the systems that keep your results going
once the programme ends.

+ 1. Understand ADHD Motivation 6 Lessons
Understand what dopamine actually is and how it shapes motivation, focus and reward. This changed how I look at ADHD, forever.
+ 2. Drop the all or nothing mindset 8 Lessons
Perfectionism, guilt and self-criticism can piss off. Build a mindset that supports consistency instead.
+ 3. Improving Sleep 6 Lessons
Every sleep trick that took me from 3am night owl to waking up at 5am feeling energised. (Not ice baths though. I’m not doing that bit.)
+ 4. Tools & Systems 13 Lessons
The exact tools and systems that make staying organised realistic for an ADHD brain. P.s. stop looking at new notebooks, you have enough.
+ 5. ADHD Training 3 Lessons
Social media has overcomplicated working out. Learn how to simplify it in a way that works with your ADHD.
+ 6. ADHD Nutrition 6 Lessons
Simple nutrition strategies without having to give up pizza or other deliciousness.

Here’s what you’ll get.

Training Plan. A structured plan with clear instructions for every session, so there’s no guesswork.

Nutritional Guidance. Clear strategies to cut through overthinking and decision paralysis.

Habits. Visual habit tracking with small, achievable wins.

1-1 Support. Message me directly, so you’re never stuck or unsure what to do next.

Community. A community of people with ADHD to share wins, stay accountable and feel understood.

Framework. Bite-sized lessons on how your brain works and how to keep fitness simple.

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 was the strength that came with it, how much easier moving and handling at work became.

Bec S.

Max made me feel relaxed, explained everything clearly, has been super encouraging and eager to adapt and change depending on how you are feeling and what your needs are – couldn’t recommend enough.

Oh and he is a guitar player which is a plus in my mind!

Seye A.

Training with Max is excellent. He’s honest and to the point which is what I needed. The workouts are great and have a lot of variation to keep it interesting.

I now have a much more positive outlook in regards to fitness. Thanks Max!

Vineet B. MBE
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 was the strength that came with it, how much easier moving and handling at work became.

Bec S.

Max made me feel relaxed, explained everything clearly, has been super encouraging and eager to adapt and change depending on how you are feeling and what your needs are – couldn’t recommend enough.

Oh and he is a guitar player which is a plus in my mind!

Seye A.

Training with Max is excellent. He’s honest and to the point which is what I needed. The workouts are great and have a lot of variation to keep it interesting.

I now have a much more positive outlook in regards to fitness. Thanks Max!

Vineet B. MBE

Get started

£180 per month

  • Training programme

  • Nutritional guidance
  • Habit tracking

  • 1-1 support

  • Community chat

  • ADHD method framework course

Get started

£180 per month

  • Training programme

  • Nutritional guidance
  • Habit tracking

  • 1-1 support

  • Community chat

  • ADHD method framework course

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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