Future You PT
Stop-start is not how this has to be.
Break free of it today.
Online ADHD fitness coach.
Structure without the shame.
Built by someone who needed it too.
WHAT'S WRONG
You've tried before.
The problem was never effort.
You know training matters. You've started more times than you can count, and it isn't because you don't care or you're lazy.
For a lot of people with ADHD, interest does more of the work than importance. Something new lights you up, so the first few weeks feel easy. Then the novelty wears off, the same session feels flat, and you need something new to keep going. Every small decision the gym throws at you costs energy, and missing one session makes the next one feel twice as hard.
That's not a willpower problem. Most plans assume you can keep going on discipline alone. That's a fundamental design flaw.
You start strong, miss one session, then two and now somehow a month has passed
You feel guilty about missing sessions, which makes going back feel harder and the shame builds
A new routine feels exciting for a few weeks, then boredom hits and you want the next new thing
You go all in for a fortnight, then it's nothing. The middle never seems to exist
Work gets heavy and training is the first thing to go
You pack your kit, leave the house, maybe even drive to the gym, but you just can't start
The result? Years of stop-start. And a quiet voice telling you it's your fault...
It wasn't.
It wasn't.
THE ADHD FITNESS COACHING DIFFERENCE
Built to remove the friction your willpower can't.
01
ADHD-first programming
I build each session top to bottom, so your energy goes on the workout, not the decisions. Every phase we mix it up: some exercises stay so you can see your progress, some get more challenging, and new ones come into the mix before boredom does the damage. Weights, reps and progression are tracked for you. You follow the plan, and I explain why it's built that way. The aim is that you could run it yourself.
02
The Future You conversation
About 6 weeks into coaching, we run a guided visualisation session, built on research into how the brain treats its future self. Not affirmations. Not goal-setting.
The motivation becomes internal.
03
Building habits that mean something
Coaching helps you name what you want to change and the values you want to live by. Then we build habits that match. Not from shame. From what already matters to you.
WHAT IT LOOKS LIKE
Here's what's in the coaching. And what's not.
What's in
A training programme built around you. Your body, your gym, your week.
Phases that progress with you. Fresh exercises and evolving load.
A weekly coaching call that meets the hard weeks where they are. It drops down when you're ready.
A coach who adjusts the plan when life shifts.
Accountability when you need it. Space when you don't.
A short session still counts. No permission needed.
Time off is fine. Life gets busy. Keep me in the loop where you can and we'll work it out.
What's not
A template with your name on the top.
The same workouts, month after month.
Check-ins that skip past the bad weeks.
The same plan, no matter what you've shared.
Daily 'have you trained yet?' messages.
All or nothing: a session either happens in full or not at all.
A lecture when you come back.
Both columns say the same thing: the coaching fits you, not the other way round. It stays fresh enough to hold your interest and steady enough that you're never stuck guessing, and clear enough that you understand why. When a week falls apart, the plan bends and you carry on.
THE FUTURE YOU METHOD
Future You is who you already are.
Most people treat their future self as someone they have to become. That makes them a stranger, and research suggests the less connected we feel to our future self, the less we tend to do for them. So the plan feels abstract and the shame keeps saying you're not there yet.
The Future You method starts from a different place. Future You is the person who already lives what matters to you, underneath the years of being told you were doing it wrong. When you can picture them clearly, training stops being a "should" and becomes something they do.
In practice, once the relationship is solid and you're ready to try it, we run a guided visualisation session. After that, everything in the coaching keeps that person in view.
ADHD FITNESS TYPE QUIZ
Which ADHD fitness type are you?
Boredom, overwhelm, all or nothing: everyone's friction is a bit different.
About 5 minutes to find yours and what to do about it.
No email needed for your result. If you want help acting on it, that's what the free call is for.
Take the Free Quiz
GYM CONFIDENCE COURSE
Built for your first month back.
The Gym Confidence Course is a free 4-week programme for ADHD adults who want to train but don't know where to begin, or who know exactly what to do and can't make it stick. No experience needed. No commitment. Just a starting point.
Start the Free Course
ABOUT DAVE
Built by someone who needed it too.
I never thought the gym would be one of the only places I can follow a plan and make consistent progress. It gives me what I need: structure, progress, a rush of dopamine, and somewhere to put my hyperfocus.
I'm Dave, diagnosed with ADHD in 2025, a geek about the science of training, and I use the same Future You app and the same method as everyone I coach. The method exists because I needed it first.
Read my full story →
READY TO MEET FUTURE YOU?
You don't need to be ready.
You just need to book a call.
Book a free call. 20 to 30 minutes, sometimes longer because there's a lot to say. No pressure. Tell me how the stop-start has gone and we'll work out together if this is a fit. Nothing to prepare, nothing to get right. If what you want is a coach in the room with you, this isn't it, and I'll say so on the call.
Book a Free Call