Free Gym Anxiety Toolkit for Neurodivergent Adults
Feel calmer and more confident at the gym… Even if you have autism, ADHD, or severe gym anxiety
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"It made me so happy reading it that someone knows exactly what I need to help me make a change in my health and life."
- Zack L
★★★★★
"It really might change your life! Rhiannon's advice and support has absolutely changed my life!"
- Claire Miller
What's Inside Your Free Toolkit
This neurodivergent-friendly PDF guide includes everything you need to walk into the gym feeling prepared, not panicked:
→ Quiet Time Planner - Track when your gym is least busy so you can work out without sensory overload or social anxiety
→ Sensory Support Checklist - Reduce overwhelm with simple, practical tools (headphones, sunglasses, compression clothing) that actually help
→ Beginner Workout Script - A calm, structured 15-20 minute plan you can follow without having to figure out what to do next
→ Encouragement Tracker - Celebrate wins beyond weight or reps; because showing up is an achievement worth recognising
Who This Toolkit Is For
This free resource was created specifically for:
→ Autistic and ADHD adults who struggle with sensory overload, executive dysfunction, or feeling "different" at the gym
→ People with gym anxiety or low confidence who feel judged, overwhelmed, or unsure where to start
→ Beginners returning to the gym after a long time who need gentle, practical guidance without pressure or perfection
→ Anyone who's ever thought "I don't feel like I belong here" or been told to "just go to the gym" without being shown how
→ People whose therapist suggested the gym but didn't explain how to actually make it work with your brain
Why Generic Gym Advice Doesn't Work for Neurodivergent Brains
You've probably heard advice like "just go during off-peak hours" or "fake it till you make it." But that doesn't address the real barriers:
Sensory overload from bright lights, loud music, strong smells, and crowds
Executive dysfunction making it hard to plan, start, or maintain routines
Social anxiety about unwritten gym rules, being watched, or doing something "wrong"
Burnout and overwhelm from trying to force yourself into neurotypical fitness models
This toolkit addresses these specific challenges with practical, neurodivergent-friendly strategies that actually work.
What Makes This Different
Unlike generic gym advice, this toolkit was created by Rhiannon Cooper, an autistic ADHD personal trainer who understands exactly what you're going through, because she's lived it too. Rhiannon is:
CIMSPA registered Level 3 Personal Trainer
Autistic and ADHD (AuDHD)
Trusted by 200+ neurodivergent clients
Featured in national newspapers
Specialising in sensory-aware fitness and gym confidence building
Ready to Feel More Confident at the Gym?
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