Your AuDHD brain runs on rhythm and fuel, not willpower. Gym before 11 burns off the restless edge and sets your nervous system for the day. A mid-day meal you actually stop for keeps your focus, mood, and blood sugar from cratering in the afternoon.
Skip them and it compounds quietly: shorter fuse, foggy focus, worse sleep, and by Friday you're running on empty. That is the burnout spiral. These two aren't goals to optimize. They're the floor that keeps everything else standing.