This is a neurodivergent weight loss guide made for overwhelmed brains. A kind, realistic checklist to help plus-size ADHDers, autistics, and tired humans start small – without meal plans, meltdowns, or guilt.
1. Pick one meal to “autopilot” this week
Choose the same lunch or breakfast for 5 days. That’s it. No planning, no stress. You’re allowed to make it as lazy as you like.
2. Set a timer to eat – even snacks count
Eating late often leads to bingeing or brain fog. A phone reminder or alarm can help you actually remember to eat.
3. Drink water before caffeine
Just one small glass before your tea or coffee. It’s a gentle nudge to stay hydrated without rules or overwhelm.
4. Track just one thing
Pick something low-effort like steps, hunger, protein, or mood. You don’t need a full tracker or app. Write it on a Post-it if that’s easier.
5. Write a “bare minimum” goal and stick it on the fridge
E.g. “Eat lunch before 2pm” or “Walk to the corner” or “Don’t skip breakfast.” Choose something that’s easy to win.
6. Use low-effort dopamine boosts
Make the hard bits easier with micro-joy. That might be a fresh playlist, scented lip balm, a squishy toy, or a cosy hoodie.
7. Don’t give up, just skip one day
Perfectionism is a trap. One off day doesn’t mean you’ve failed. Pause, breathe, restart when you’re ready.
You’re Not Doing It Wrong
This isn’t about rules, restriction, or getting it perfect. It’s about starting where you are, in a body and brain that deserve kindness.
For more real-life tips, neurodivergent-friendly tools, and gentle encouragement, come hang out at audhdlyspecific.com or sign up for email notes that feel like a hug.
You’re not alone, and you’re definitely not broken.
You’ve got this (even if you totally don’t feel like you do right now).
Need help making a fitness challenge actually work for your brain?
→ Read this post: How to Make a Fitness Challenge Work for You (With an AuDHD Brain)