Weekly Movement Planner | Printable | Lockn Essentials

Exercise is the most underused ADHD tool that exists. 20–30 minutes of cardio raises dopamine and norepinephrine — the same chemicals ADHD medication targets — for 2–4 hours afterward. This planner makes it happen consistently.

No gym required. No complicated program. Just a flexible weekly framework that keeps your brain primed and your body moving.

What's inside:

• Weekly movement planner — 7 days, type + duration + completion
• Quick workout menu for cardio, strength, and recovery (no decisions required)
• Minimum viable workout menu for zero-motivation days
• Habit-stack trigger section — attach movement to what you already do
• Post-workout notes to track how you feel over time

Move your body. Clear your brain. Do it again next week.