Do you have trouble staying organized enough to get yourself to the gym on time before work? Or perhaps, do you have a child who would benefit from regular physical exercise – but can’t seem to stay focused on one single kind of exercise routine?
If so, you may be interested in learning how to make working out more executive functioning friendly.
Physical exercise is an effective panacea for just about everything – including executive functioning issues.
If you’re curious about how to make working out a bit easier when you have executive functioning issues, this resource is for you.
How Working Out Can Improve Executive Functioning
Before we dive into the best “hacks” for working out when you have executive functioning challenges, let’s first talk about why you should do it in the first place.
For starters, multiple studies have found that aerobic exercise in particular is associated with an improvement in executive function along with increases in cortisol thickness.
This is regardless of age, meaning anybody can stand to see some improvement, but has a unique benefit in that the effects are even more pronounced in older adults. What does this mean? Exercise can improve cognitive function as you get older, too.
Although researchers aren’t 100% sure why exercise is so beneficial, there are lots of hypotheses as to why this might be the case.
Exercise helps you feel better and sleep better – when you are healthy and getting enough sleep, your executive functioning skills are naturally better.
How to Make Working Out More Executive Functioning Friendly
Now that you know why exercise is so beneficial for executive functioning, let’s talk about the how. Here are a few tips to make working out easier when you struggle with executive functioning.
Do it Daily
Try to exercise on a daily basis. It’s a great way to relieve pent-up energy and keep you organized. Use technology like organizers on your computer or alarms to remind you of when it’s time to hit the gym. Another great tip to fit in daily exercise is to put your clothes out the night before your gym routine.
That way, there won’t be anything distracting you from getting in some exercise. Even if you’re just doing a few jumping jacks each day, adding in a little bit of exercise to your daily routine is a wonderful way to stay more focused and organized in other aspects of your life, too.
Set Realistic Goals
The best advice that you can follow when starting a new exercise routine – executive functioning aside – is to set realistic goals.
Many people, particularly those with executive functioning issues, tend to set sky-high goals for themselves. While there’s a chance that you’ll meet these goals, you might also be setting yourself up for failure. This can cause you to become so discouraged that you give up on working out entirely.
Instead of setting these lofty goals, set goals based on the absolute minimum that you find acceptable. Maybe that means working out for 15 minutes two days a week. You can also set a maximum, if you choose.
Once you hit that easy workout goal, you’ll feel good about yourself – and there’s a chance you’ll hit the maximum, too, but this way, there’s no pressure. Meeting your goals, even if they’re small, will make you feel good about yourself and more likely to continue on with your program.
Start small. Don’t commit to going to the gym seven days a week when you know two days is more realistic – and be sure to celebrate all of your “mini wins.”
Make it Fun
Another challenge that people have when it comes to working out is that they choose a type of exercise that just isn’t enjoyable. Ignore what might be “best for weight loss” or “best for” some other kind of goal and focus on doing something that you enjoy.
If you hate running, you’re not going to get much benefit out of it because dragging yourself to the track or treadmill is going to be a serious chore each time.
Instead, pick something you like and eliminate the pressure to do something just because you feel like you should.
Mix It Up
Mixing up your exercise routines is a great way to stay motivated – as long as you can stay on top of the changes, that is. Sometimes, people with executive functioning challenges struggle with bouncing around between different types of workouts because it messes with the routine and structure – if you fall into that group, don’t feel bad about sticking to one kind of exercise.
But if you don’t fall into that group, experiment! Try new things so you stay motivated and interested in working out no matter what.
Hold Yourself Accountable
Hold yourself accountable – no matter what. If you told yourself you were going to exercise today and it’s already 11 pm and no sweat session has happened, guess what? You still have an hour left in the day!
You might not be able to make it to the gym, but even doing some jumping jacks or push-ups can help you get some exercise in.
Keep Track of Your Workouts
Putting things on visual display is a great tip for most executive functioning issues – and it’s helpful when it comes to working out, too.
Track your workouts with a large calendar that you display in an area you’re sure to see it, like the kitchen. Mark an X on the days that you fit in a workout.
Keep it as simple as possible so you don’t get overwhelmed. While you can record notes in another place – like your heart rate, reps, or workout time – this initial calendar should just record your dates so you can continue to stay motivated without getting overwhelmed.
Write a Letter to Yourself
It’s easy to lose interest in an exercise program – especially if you already have trouble staying focused in general. Write yourself a letter of encouragement so that you have something to fall back on when the going gets tough. Give it to somebody you trust and ask them to “deliver” it back to you when you find your enthusiasm waning.
Schedule Back-Ups and Plan for the Worst
Building structure and a routine can be a challenge for somebody with executive functioning issues. Even worse is when you’ve built a routine and find that it’s been disrupted.
Add some flexibility by incorporating back-ups. You could schedule a workout for 10 a.m1 p.m., and 3 p.m. – with so many opportunities to fit in a workout, you’re sure to hit one of them.
Ignore the Inner Saboteur
Stop listening to the voice in your head that’s telling you to procrastinate! There’s no time like the present when it comes to physical exercise – and if you keep putting off your workout until tomorrow, it’s never going to get done.
You’ve also got to ignore your inner critic. You might find yourself saying things like, “I really should be able to stick to a routine. It shouldn’t be this hard.”
Remember that sticking to a work out routine is hard enough for anybody – throw in challenges with executive functioning, and you’re facing a real uphill battle. Give yourself some credit and remember that every little bit counts!
Avoid an All-or-Nothing Mentality
Keep things simple! If your fitness routine is overly complicated, it’s probably not going to work. Divide your exercise up into separate bouts throughout the day if you have to – for example, you can exercise three times a day for 10 minutes each time.
This is a great way to stay focused and give yourself the energy for the rest of your daily tasks. Use an app or a timer to remind you of when your next “exercise break” is.
Work With a Coach
If you have struggles staying focused on any given task, working with a coach can help. Consider finding a coach who will help you manage your time so you can meet your exercise goals more effectively. It doesn’t have to be a certified personal trainer – even a friend who can serve as your fitness buddy can help!
Get Outside
There are lots of benefits to working out outside – especially if you have issues with executive functioning. Getting some “green exercise” can improve your focus, help you sleep better, and get into a better mood. It leads to an open mind that will make it easier for you to improve your executive functioning skills in other aspects of your life, too.
Get Organized – and Get to the Gym!
Are you having trouble staying organized enough to go to the gym?
Make a workout clothes station in your closet where you can store all the essentials – leggings, sports bra, socks, shoes, shirt – everything you need. Stash extra gear in places like the trunk of your car to take advantage of unexpected fitness opportunities – and plan your workouts out ahead of time so you know what to expect.
By getting just a little bit of your physical space organized, you’ll find it easier to stick to a workout routine. Give these tips a try – and you’ll likely find that your executive functioning skills improve rapidly just by breaking a little bit of a sweat!
Further Reading
- Check out our free EF assessment
- Download our Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout)
- Dawn Fallik: Aerobic Exercise Improves Executive Function in Adults Aged 20-67
- Amy Sippl: 5 Ways to Help Your Teen Learn Impulse Control
- Chiara D’Amore: Thriving Through Nature: Fostering Children’s Executive Function Skills
- Amy Sippl: Executive Functioning Skills 101: The Basics Of Planning