Neurodivergent Fitness Routine & Scheduling Tips
Creating a fitness routine that works for you sounds simple enough, but for those of us with neurodivergent brains, it can feel like an impossible task.
Why? Sensory overwhelm, shut down, energy fluctuations, executive dysfunction and attention spans that vary means that traditional workout schedules might not work.
The good news? You don’t have to fit into a rigid structure to make progress. You just need to find a plan that works for you and can help you. be the best version of you.
This guide is here to help you build a routine that fits your unique needs, focusing on flexibility, sensory management, and sustainable steps toward your goals.
Tip 1: Start Small and Flexible
Traditional fitness plans often focus on strict schedules and expectations, which can quickly become overwhelming. Instead:
Set micro-goals and break down workouts into small, manageable steps. For example, instead of aiming for a 30-minute workout, start with just 5 minutes of stretching or one set of a favourite exercise.
Allow flexibility and let your routine adapt to your energy levels. If you’re feeling tired, swap a high-energy workout for something gentler, like a slow stretch or a short walk. This builds consistency without draining you.
Try to identify one or two activities you enjoy (or can tolerate!) and aim to do them for 5-10 minutes, either daily or a few times a week. Starting small means your routine grows at your own pace.
Tip 2: Use Visual Timers
For neurodivergent individuals, time perception can sometimes feel “off.” Visual timers are a great tool for bringing a sense of structure without feeling pressured:
Visual timers make time more tangible, showing you how much time has passed and how much is left without needing to keep track in your head.
Use a timer app, a dedicated visual timer, or even a simple kitchen timer. Set it for a short burst (e.g., 10-15 minutes) and focus solely on your workout until the timer goes off. I use a watch that vibrates after set time periods.
Start with 5-10 minutes of exercise and see if a visual timer helps you stay focused. It can also serve as a helpful boundary if you tend to hyperfocus on your routine and need reminders to stop and rest.
Tip 3: Create a Realistic Schedule Using Activity Trackers
Activity trackers can be game-changers for keeping tabs on your workouts and progress. However, they’re best when used as supportive tools, not strict rule-enforcers:
If you like tracking data, go for a fitness tracker or app that aligns with your goals. Many apps let you customise reminders and goals. Personally, I love Nutracheck for calorie tracking and my Apple Watch for tracking activities.
Use the tracker to gently remind you of your routine—think of it as a “nudge” rather than an alarm. This can help you stay on track without feeling overwhelmed by rigid expectations.
Try setting up an activity tracker with reminders for short sessions throughout the week. Start simple—two reminders for 10-minute sessions to build a habit without pressure.
Tip 4: Embrace Routine Variability
Fitness isn’t one-size-fits-all, and your routine doesn’t have to look the same every day. Embrace the flexibility to change things up depending on how you’re feeling:
Rotate workouts by creating a few go-to workout types (like cardio, strength, or stretching) that you can rotate based on energy levels. For high-energy days, opt for something a bit more active, and for low-energy days, stick to stretching or gentle movement.
Listen to your body because some days will feel tougher than others, and that’s okay. Listen to what your body needs—fitness is about movement, no matter how big or small.
Choose three types of workouts that range in intensity and create a “menu” of options to pick from each day. This keeps your routine flexible while allowing you to stay consistent.
Tip 5: Use a Visual Schedule or Checklist
Visual schedules and checklists can help make your routine more concrete, allowing you to see your progress without it feeling like a strict plan. They’re especially helpful is you know you prefer visual cues over verbal or mental reminders:
Create a schedule and use a calendar or notebook to create a checklist of simple, achievable goals for the week. Make it visual by using colours, stickers, or symbols for different types of workouts.
Reward you progress! Check off each workout as you go, even if it’s a 5-minute session. The visual reminder of your progress can be motivating and encourages consistency.
Make a weekly checklist of your chosen workouts, and keep it in a visible place. Tick off each session as you complete it to create a rewarding visual of your efforts.
Give it a try
Building a routine doesn’t mean committing to a strict schedule or pushing through on low-energy days. In fact, creating a routine that works for you is about honouring your energy, your needs, and your boundaries.
With small steps, visual tools, and a flexible approach, you’ll find a rhythm that suits you—and one you’ll feel good about maintaining. Read a related blog here on making fitness work for you.
So, here’s to routines that respect your energy, celebrate small wins, and adapt to you. Just remember, every bit counts, and building a routine that fits you is the biggest accomplishment of all.
You do not need to follow personal trainers routines if they do not work for you - it is OK to need to go through a couple to find one that does.
