Episode 6: Executive Function VS Fitness
Making Fitness Work for Your Neurodivergent Brain
What Is Executive Function?
Executive function refers to the set of mental skills that help us plan, focus attention, remember instructions, and juggle multiple tasks. For many people, especially those with neurodivergent brains (autism, ADHD) or certain health conditions, these skills can be challenging to access consistently.
Executive function includes abilities like:
Task initiation
Planning and organisation
Time management
Working memory
Self-monitoring
Emotional regulation
Flexible thinking
When Executive Function Gets in the Way of Fitness
Many people think the hardest part of fitness is the actual workout - the running, lifting, or training itself. But for those with executive function challenges, the biggest barriers often come from unexpected places:
Common Fitness Barriers Related to Executive Function:
Task Initiation: Simply starting the process of going to the gym
Transition Challenges: Shifting from one environment (like work) to another (like the gym)
Planning: Remembering to pack gym clothes or prepare for a workout
Sequential Tasks: Managing the chain of events needed (getting ready, traveling, working out, showering, etc.)
Sensory Overwhelm: Dealing with gym environments that can be noisy, crowded, or overstimulating
The Showering Problem: A Real Example
As I shared in my podcast, one of my biggest fitness barriers isn't the workout itself - it's showering afterward. What seems like a simple task to many becomes an energy-draining challenge that can prevent me from exercising altogether.
This illustrates an important point about executive function: it's not about being lazy or unmotivated. It's about certain tasks requiring disproportionate amounts of mental energy and creating genuine barriers to activities we want to do.
Five Strategies for Working With Your Brain
When it comes to executive function challenges, the goal isn't to "fix" your brain - it's to work with it. Here are strategies that can help:
1. Reduce Decision Fatigue
Pre-pack your gym bag and leave it in your car or by the door. The fewer decisions you need to make in the moment, the easier it is to follow through.
2. Break Down Tasks into Micro-Steps
Instead of thinking "I need to work out today," break it down:
Get in the car
Drive to the gym
Go through the door
Put your bag in a locker
Each small step becomes its own achievement, making the overall process less overwhelming.
3. Find Workarounds for Your Specific Barriers
For me, shower wipes became a game-changer for days when I train before work. Identify your specific barriers and look for creative solutions that work for you.
4. Create Visual Reminders
Use calendar alerts, notes by the door, or laid-out clothing to provide visual cues that trigger your memory and routine.
5. Celebrate Behavior, Not Just Outcomes
Going to the gym once is better than not going at all. Showing up three times this week when you usually manage one is progress - even if the scale doesn't reflect it yet.
The Connection Between Mental Health and Executive Function
It's important to recognise that mental health and executive function are deeply connected. When our mental health suffers, our executive function often declines as well. This isn't a personal failing - it's how our brains work.
During periods of stress, depression, or anxiety, be kind to yourself and adjust expectations accordingly. Sometimes maintaining is progress.
Final Thoughts: Progress Over Perfection
Executive function challenges don't define your ability to succeed with fitness goals. The path might look different than for neurotypical people, but different doesn't mean impossible.
Remember that even thinking about making a change is progress. Planning to go to the gym is progress. Making it to the parking lot is progress.
By understanding your brain's unique needs and working with them rather than against them, you can build a fitness routine that works for you - not despite your neurodivergence, but in harmony with it.
What executive function challenges impact your fitness journey? Share in the our community and connect with others who understand.
About Rhiannon Cooper
Rhiannon Cooper is a personal trainer who was diagnosed with autism and ADHD at age 30. Since then, Rhiannon has lost over 100 pounds and now helps neurodivergent clients find ways to prioritise their health in ways that work for them.
Connect With Not So Typical Fitness
Connect on LinkedIn: https://www.linkedin.com/in/rhiannonc/
Instagram: https://www.instagram.com/rhiannoncooperpt/
Rate and review the podcast to help others find it!
Don't forget to share this episode with someone who might benefit from hearing about making fitness more accessible for neurodivergent minds.
Next episode: Rhiannon will continue sharing strategies for making fitness accessible to neurodivergent individuals.
