How Sport Became My Framework for Living with ADHD

In this personal reflection, I want to share how sport and exercise have shaped my journey with ADHD. For many, mental health can feel like a constant battle, but I’ve found that physical activity and community engagement offer significant support. In this post, I’ll discuss the key lessons I’ve learned and how you can apply them to your own life.

The Role of Sport in Managing ADHD

After finishing my professional career in Thai boxing, I was searching for a new challenge. I discovered that challenge in endurance sports like running, triathlons, and cycling. These activities provided me with clear goals and structured routines that my ADHD brain craved.

Training for endurance sports not only kept me fit but also offered progressive milestones and immediate feedback. This structure was crucial for managing my impulsivity and restlessness. Instead of seeking unhealthy dopamine hits through impulsive decisions, I redirected that energy into training for races.

The Benefits of Structure and Routine"

Having a structured training regimen has been transformative. Here’s how:

- Clear Goals: Setting specific objectives keeps me focused and motivated.

- Progressive Milestones: Achieving small goals leads to a sense of accomplishment.

- Healthy Dopamine Release: Exercise provides a healthy outlet for the dopamine my brain seeks.

For someone with ADHD, these elements are powerful. Whether it’s running, cycling, or swimming, each sport offers unique challenges that sharpen my focus and help settle mental noise.

Community: A Vital Support System:

One of the most significant aspects of my journey has been the community I’ve built through sport. Training with others has been instrumental in maintaining accountability and consistency.

- Shared Goals: Working alongside others who share the same ambitions creates a sense of belonging and motivation.

- Learning from Others: Training with those who are fitter and stronger pushes me to improve.

- Structured Training: Group training sessions provide a framework that helps keep me on track.

The camaraderie found in sports communities has made the journey more enjoyable and fulfilling. I learned that having support can make a significant difference in achieving personal goals.

The Power of Music in Training:

Another unexpected ally in my training has been music. Initially, I avoided listening to music while exercising, thinking it would distract me. However, I’ve discovered that having a well-curated playlist helps maintain my focus and intensity.

Listening to familiar songs allows me to anticipate the next beat, which can be incredibly motivating, especially during long runs. It’s a small adjustment, but it has significantly impacted my training experience and how I regulate my focus.

Embracing My ADHD:

Throughout my journey, I’ve learned to embrace my ADHD as part of who I am. What once felt like a disadvantage has become a source of strength. Here are some insights I’ve gained:

- Hyperfocus: When I’m passionate about something, I can dive deep and achieve impressive results.

- Energy Management: I’ve learned to channel my high energy into constructive activities, like endurance training.

- Resilience: Facing physical challenges has built my mental toughness and resilience.

As I continue to navigate my ADHD, I remain committed to using sport as a framework for decision-making and discipline. By understanding my unique needs and preferences, I can operate at my best and harness my strengths.

In this episode of Hold On, Mate, Luke sits down with Ed Davidson to talk about when exercise becomes more than just exercise.

Ed, a former rower for Great Britain, shares his experience of using sport, training and discipline not only to perform at a high level, but to build resilience, structure and purpose in everyday life.

This conversation explores the role fitness can play in mental health, identity, pressure, and finding something that helps you keep moving forward when life feels heavy.

An honest chat about sport, mindset, and why sometimes exercise becomes the thing that helps you hold on.

In Episode 2 of Hold On, Mate, Luke opens up about the pressure to always be productive — the constant feeling that you should be doing more, achieving more, training harder, working longer, and never slowing down.

This episode is an honest chat about burnout, guilt, comparison, and learning that rest doesn’t mean you’re falling behind. Sometimes, holding on means knowing when to stop, breathe, and give yourself a break.

In the first episode of Hold On, Mate, Luke talks about adapting to change and shares his personal experience of struggling with his mental health, including the moments that brought him to his lowest point.

He speaks honestly about what helped him begin rebuilding his life, the role fitness and sobriety have played in his recovery, and why he now wants other men to know that the way they feel today does not have to be the way they feel forever.