What often helps my analysis paralysis is to focus on the first step, for example: I’ve decided to go for a bike ride but it feels overwhelming because I’m not sure which route to take, instead of stressing over the route (which can take hours as I go through different options and how I feel about them etc and eventually stop me from going) I set a goal to go downstairs to the garage where I keep my bike. At that point I already have my cycling gear on and it’s much easier to hop on the saddle and take some direction without thinking about the route so much as I’m already on the move.

So my advice: try setting an easier goal. Think about the first step you can take. For example instead of thinking about doing a full workout decide to just go and see the gym. Now that you are already there you may feel like you want to do some exercise as well.

My coping strategy is having ADHD in addition so autism to both routine and change are mentally painful in different ways

That aside, have you tried mentally grounding yourself by focusing on the familiar? Such as your music, how the muscles feel as you engage then, how your deodorant smells if you use a fragrant one, etc. Not a perfect solution, but it has helped me in the past.

If you’re temporarily away from home do you need to workout? Which is to say you could let yourself off doing this, perhaps. Maybe being away from home is enough change to deal with. You can pick your battles, energy is not infinite. You could spend the time reading about training instead in your room, or some other interest.

I guess exercise enthusiasts would recommend keeping to your routine where possible, so maybe this is weighing on your mind and creating an internal conflict? I should go. You don’t have to live by that if you don’t want to though. It’s harder for you, make your own rules.

That being said I agree with the comment elsewhere that you could also try small bites of it. You could just visit the gym and stay for a minute or two, then leave. Next day try again. If it doesn’t get easier then maybe it’s not the gym for you, too bright. too loud, or something else maybe. That’s ok. If it doesn’t feel right trust that feeling.

Is there anyone who would go with you? A trusted friend who knows how difffcult this could be would be a great choice. Someone who understands if you need to leave suddenly, no questions.

Some gyms might have a changing area you could retreat to. Having a refuge can be useful. Maybe headphones/earbuds and a familiar song/voice would help too.

Like another commenter, my ADHD interest in novelty helps offset the anxiety from the routine break. In my case I feel more anxiety about losing a routine that I’ve struggled to maintain (thanks again to the ADHD), which has happened to me multiple times this year thanks to random health issues that were outside of my control.

That said, I have experienced anxiety about using a hotel gym because I’ve struggled to substitute different exercises to accommodate different equipment. I hate having to share equipment with other people in the hotel gym (versus using my own equipment in my basement.

One strategy I’ve considered is developing (but haven’t executed on, so take with a grain of salt) is a go-to bodyweight routine. That way I don’t have to worry about what equipment is or is not available, or the social stress of finding other people in the gym; I can just do a predetermined set of bodyweight exercises alone in my hotel room. It’s still a break in my routine because it’s a different set of exercises in a different environment, but at least I can mentally prepare myself for something that I’ve pre-prepared as a substitute.

Alternatively, I’ve accepted that days when I’m stuck in a hotel it’s going to be different and since my struggle is maintaining a stable routine of working out on a schedule, I’ve defaulted to using a treadmill for some set period of time. It’s not the same workout or feeling, but I can usually depend on any exercise room at the very least having a treadmill that I can use.