10 Executive Function Strategies for Neurodivergent Fitness
A Complete Guide to Making Exercise Work With Your ADHD or Autistic Brain
By Rhiannon Cooper – Certified Neurodivergent Personal Trainer
What You'll Learn in This Guide
This comprehensive resource provides 10 proven strategies to overcome executive dysfunction barriers in fitness. Each strategy includes:
✓ The specific problem it solves
✓ Why it works (the neuroscience)
✓ Step-by-step implementation instructions
✓ Modifications for sensory sensitivities
✓ Real examples from neurodivergent clients
Who this guide is for:
People with ADHD or autism who struggle to start or maintain exercise routines
Anyone who "wants to work out but can't make it happen"
People who've tried traditional fitness advice without success
Those experiencing executive dysfunction in multiple life areas
Time to read: 15-20 minutes
Time to implement: Start with one strategy today
Understanding Executive Function & Fitness
Before diving into strategies, let's establish what we're solving for.
What Is Executive Function?
Executive function is your brain's project manager—responsible for:
Task initiation – Starting activities
Planning – Organising steps and sequences
Working memory – Holding information in mind
Time management – Estimating and tracking time
Impulse control – Resisting distractions
Emotional regulation – Managing feelings
Flexible thinking – Adapting to changes
Self-monitoring – Tracking your own performance
How Executive Dysfunction Shows Up in Fitness
❌ Wanting to exercise but being unable to start
❌ Getting stuck in the "preparation" phase indefinitely
❌ Forgetting essential items (gym clothes, water bottle, membership card)
❌ Feeling overwhelmed by the idea of working out
❌ Struggling with transitions (home → gym → work)
❌ Difficulty sustaining routines even when they're working
❌ Post-exercise tasks (like showering) becoming insurmountable barriers
If any of these sound familiar, this guide is for you.
For more background on executive dysfunction and fitness, see: Executive Dysfunction and Fitness: The Basics
Quick-Start Guide: Choose Your Strategy
Don't know where to start? Use this decision tree:
If your main barrier is STARTING:
→ Use Strategy 1 (Already Dressed Method)
→ Use Strategy 4 (Everything Lives in One Place)
→ Use Strategy 7 (Time-Blocking with Realistic Estimates)
If your main barrier is TRANSITIONS:
→ Use Strategy 6 (Transition Buffer Zones)
→ Use Strategy 5 (Visual Cue Cascades)
→ Use Strategy 3 (External Accountability Anchors)
If your main barrier is BOREDOM/CONSISTENCY:
→ Use Strategy 8 (Novelty Rotation)
→ Use Strategy 10 (Reward Immediacy)
→ Use Strategy 2 (Stupid Simple Backup Plan)
If your main barrier is DECISION FATIGUE:
→ Use Strategy 9 (No Decisions at the Gym Protocol)
→ Use Strategy 4 (Everything Lives in One Place)
→ Use Strategy 2 (Stupid Simple Backup Plan)
Strategy 1: The "Already Dressed" Method
The Problem
Getting changed into workout clothes requires task initiation and adds a decision point that can derail your entire workout plan.
The Solution
Sleep in your workout clothes (or put them on immediately upon waking) so you're already dressed when it's time to exercise.
Why It Works
Neuroscience: Each transition point requires executive function resources. By eliminating the "get dressed" step, you remove one entire barrier. Your brain doesn't have to initiate a new task—you're already in motion.
Step-by-Step Implementation
For morning workouts:
Choose comfortable athletic wear that doubles as loungewear (seamless, soft fabrics)
Lay out tomorrow's workout clothes on your bedroom floor tonight
Set them right where you'll step when getting out of bed
If you shower at night, put on workout clothes instead of pajamas
For after-work workouts:
Keep a complete change of workout clothes in your car
Change immediately after work (in car if needed) before going home
Once home in workout clothes, barrier to exercise is lower
For lunch-break workouts:
Wear athletic-adjacent clothes to work (joggers, athletic polo)
Keep gym shoes and minimal change items in car
Reduce changing time to 2 minutes or less
Modifications for Sensory Sensitivities
Choose seamless athletic wear with no tags or interior seams
Opt for natural fiber blends (bamboo, merino wool) that regulate temperature better
Select compression wear if you find deep pressure calming
Choose loose, flowy styles if you're sensitive to restriction
Test clothes at home first—wear them for a full day to ensure comfort
Common Obstacles & Solutions
Obstacle: "But I'll look like I slept in my clothes!"
Solution: That's why we choose athletic wear that's designed to be worn all day. Think joggers and athletic hoodies, not obviously "gym" clothes.
Obstacle: "I can't sleep in restrictive clothing."
Solution: Choose loose-fit athletic joggers and a soft t-shirt instead of form-fitting gear.
Strategy 2: The "Stupid Simple" Backup Plan
The Problem
All-or-nothing thinking means if you can't do your "proper" workout, you do nothing. This breaks your streak and triggers shame spirals.
The Solution
Always have a 5-minute backup workout option that "counts" as completing your exercise goal for the day.
Why It Works
Neuroscience: Habit formation requires consistency, not intensity. Even tiny actions strengthen neural pathways. A 5-minute workout maintains your habit loop and prevents the "broken streak" spiral that often ends routines entirely.
Step-by-Step Implementation
Creating Your Backup Plan:
Choose 3-5 "stupid simple" exercises (examples below)
Commit to doing at least ONE on low-function days
Write them on a card and put it where you'll see it
Set a timer for 5 minutes (no more, no less)
Count it as a complete workout (no diminishing it)
Backup Workout Options
Level 1: Absolute Minimum (1-2 minutes)
5 wall push-ups
Walk to the end of your street and back
10 bodyweight squats
Dance to one full song
3 minutes of stretching
Level 2: Low Effort (5 minutes)
10 push-ups (any variation)
Walk around the block once
20 squats + 10 push-ups
Follow one 5-minute YouTube workout
Yoga sun salutations (5 rounds)
Level 3: Medium Effort (10 minutes)
3 sets: 10 squats, 10 push-ups, 30-second plank
10-minute walk (can be on treadmill)
Bodyweight circuit (squats, lunges, push-ups, plank)
The Critical Rule
IT COUNTS.
Do not diminish it. Do not say "it's not a real workout." Do not add conditions like "only if I do it perfectly."
You moved your body intentionally. That's the goal. That's success.
Real Example
"I have '5 wall push-ups' as my backup. Some days that's literally all I can do. But I mark it on my tracker and count it. Before I had this rule, missing a 'real' workout meant I'd quit for weeks. Now I've worked out 47 days in a row because even my worst days still count." — Marcus, autism + ADHD, age 28
Modifications
For chronic pain/fatigue:
Gentle stretching (even in bed)
Seated exercises
One minute of intentional breathing
For sensory overload days:
Exercises you can do with eyes closed
Minimal movement required
In quiet, familiar spaces only
Integration with Other Strategies
Combine with Strategy 10 (Reward Immediacy): Even stupid simple workouts get the reward. This reinforces that consistency matters more than intensity.
Related resource: How to Stay Consistent Without Motivation
Strategy 3: External Accountability Anchors
The Problem
Internal motivation alone isn't reliable with executive dysfunction. Relying solely on willpower leads to inconsistent results and shame cycles.
The Solution
Create external accountability structures that work with your brain's wiring, not against it.
Why It Works
Neuroscience: External structures reduce reliance on your prefrontal cortex (which manages executive function). When accountability is external, you're borrowing structure from outside your brain rather than generating it internally.
Implementation: Body Doubling
What it is: Working out while another person is present (virtually or in-person), even if you're doing different activities.
Virtual Body Doubling:
FaceTime/Zoom call with a friend while you both work out
Join Discord/online communities with live workout sessions
Use apps like Focusmate adapted for workouts
In-Person Body Doubling:
Meet someone at the gym (even if you do different workouts)
Work out in the same room as a friend/partner
Join small group training sessions
Implementation steps:
Find one person willing to be your body double
Schedule specific days/times (recurring is best)
Show up even if you only do your backup workout
No commentary or comparison—just presence
Implementation: Scheduled Sessions
What it is: Pre-scheduled commitments that create external obligation.
Options:
Personal Training Sessions:
Financial commitment + appointment = double accountability
Trainer handles all planning/decisions
Group Classes:
Reserve your spot in advance
Social expectation to show up
Instructor handles structure
Calendar Blocking:
Schedule gym time like a meeting
Set multiple reminders
Treat it as non-negotiable
Implementation: Public Commitment
What it is: Telling others your plans to create social accountability.
Low-pressure options:
Tell one specific person you're working out today
Post your workout plan in a supportive community
Use apps that notify friends when you complete workouts
What NOT to do:
Shame-based accountability ("if I don't work out, I owe you £50")
Accountability partners who don't understand executive dysfunction
Public posting that triggers performance anxiety
Modifications
For social anxiety:
Virtual body doubling with camera off
Text check-ins instead of calls
Anonymous community posting
For low budget:
Free workout buddy from online communities
Library of free group classes on YouTube
Calendar reminders (no cost)
Here’s an Example
"I joined a Facebook group where people post when they're working out. I don't know these people. They don't know me. But somehow, posting 'doing my workout now' makes me actually do it. It's the weirdest thing that works." — Jess, ADHD, age 35
Strategy 4: The "Everything Lives in One Place" System
The Problem
Gathering scattered items requires working memory, planning, and decision-making—draining executive function before you even start exercising.
The Solution
One dedicated gym bag that stays permanently packed, lives in one specific location, and never gets fully unpacked.
Why It Works
Neuroscience: Every item you need to remember is a cognitive load. Every decision about where to find something depletes executive function. A pre-packed bag eliminates dozens of micro-decisions and removes a massive barrier to leaving the house.
Complete Gym Bag Packing List
Category 1: Clothing (Always Packed)
☐ Complete workout outfit (top, bottom, sports bra if needed)
☐ Backup outfit (in case first one is dirty)
☐ 2-3 pairs of clean socks
☐ Clean underwear (2 pairs)
☐ Backup shoes if possible
Category 2: Hygiene & Comfort
☐ Deodorant (travel size)
☐ Body wipes (unscented if sensory sensitive)
☐ Dry shampoo
☐ Hair ties (keep several)
☐ Small towel or sweat towel
☐ Facial wipes (if you wear makeup)
☐ Hand sanitizer
Category 3: Gym Essentials
☐ Water bottle (or keep one in car)
☐ Headphones (plus backup earbuds in case main ones die)
☐ Lock for gym locker (with key/combo written down inside bag)
☐ Gym membership card (attach to bag zipper)
☐ Phone charging cable
Category 4: Sensory & Accessibility Items
☐ Earplugs or noise-reducing headphones
☐ Sunglasses (for bright gym lighting)
☐ Fidget tool if helpful
☐ Resistance band (for warm-up or if equipment busy)
☐ Lifting gloves (if you dislike texture of equipment)
Category 5: Fuel & Medication
☐ Protein bar or preferred snack (replace regularly)
☐ Electrolyte packets
☐ Any necessary medications
☐ Glucose tablets if needed
Category 6: Visual Supports
☐ Workout plan (laminated card or on phone)
☐ Visual exercise guides (if helpful)
☐ Tracker/journal (to log completed workouts)
The System Rules
Rule 1: The Bag Has ONE Home
By your front door, OR
In your car trunk, OR
In a specific closet
NOT "usually by the door" or "sometimes in the car."
ALWAYS in the exact same spot.
Rule 2: Immediate Rotation After Use
Come home from gym
Remove dirty clothes only
Put in fresh clothes immediately
Return bag to its spot immediately
No exceptions. Don't wait until later. Don't leave it in the hallway. Don't "deal with it tomorrow."
Rule 3: Weekly Bag Check Choose one day each week (Sunday works well):
Check all items present
Replace used/empty items
Swap out snacks
Ensure everything smells fresh
Modifications
For multiple workout locations:
Keep one complete bag for each location
Label clearly ("JD Gyms Bag" / "Home Workout Bag")
For minimal storage:
Use a smaller drawstring bag
Keep only absolute essentials
Store duplicate items in car
For sensory needs:
Choose soft fabric bag (not stiff gym bag)
Organise items in clear pouches (visual, less rummaging)
Use unscented products only
Here’s an Example
"My gym bag lives in my car boot. It never comes inside. After the gym, I throw in clean clothes from a drawer in the garage and drive away. Sounds simple, but before this system I'd 'forget' something every single time and use it as an excuse not to go." — David, autism, age 41
Common Obstacles & Solutions
Obstacle: "I forget to repack the bag after using it."
Solution: Set a phone alarm the moment you finish working out: "Repack gym bag NOW."
Obstacle: "I can't afford duplicate everything."
Solution: Start with just duplicates of the cheapest items (hair ties, deodorant). Add others gradually.
Obstacle: "My bag starts to smell."
Solution: Weekly air-out, fabric refresher spray, or small sachets of baking soda in pockets.
Strategy 5: Visual Cue Cascades
The Problem
Working memory isn't reliable for remembering to exercise, what comes next in the sequence, or what items you need.
The Solution
Create visual reminder chains where each action triggers a visual prompt for the next action.
Why It Works
Neuroscience: Visual cues bypass the need to remember. Seeing a physical object triggers automatic behavioral responses, reducing demand on your prefrontal cortex (the executive function center).
Morning Workout Cascade Example
The Chain:
Alarm goes off → you see workout clothes laid out on floor
Put on clothes → you see gym bag by door
Pick up gym bag → you see car keys attached to bag
Get in car → gym membership card already in cupholder
Arrive at gym → locker number written on your hand in marker
Implementation:
Set up the entire chain the night before
Each object must be visually obvious (not in a drawer)
Place objects in the exact sequence you'll encounter them
Evening Workout Cascade Example
The Chain:
Leave work → phone alarm: "Gym Time"
Check phone → calendar shows gym session with address link
Drive to gym → pre-packed bag already in car boot
Park at gym → reminder note on dashboard: "Just go inside"
Enter gym → workout plan screenshot as phone lock screen
Implementation:
Set phone reminders with specific action text (not just "gym")
Pre-load GPS/maps so one tap gets you there
Visual note on dashboard (Post-it or dry-erase marker)
Home Workout Cascade Example
The Chain:
Finish work → see yoga mat rolled out in living room
Change clothes → workout clothes already laid out on mat
Stand on mat → phone propped up with workout video queued
Start video → water bottle already within reach
Finish workout → reward item visible (Strategy 10)
Implementation:
Set up workout space in advance (even the night before)
Make workout area visually impossible to ignore
Everything needed should be visible, not retrieved
Creating Your Own Cascade
Step 1: Map Your Sequence Write down every single micro-step:
Example: Wake up → see clothes → put on clothes → see bag → grab bag → see keys → grab keys → get in car → see gym card → drive to gym → see parking spot → park → see gym entrance → enter gym
Step 2: Identify Visual Cues For each step, what physical object can trigger the next action?
Step 3: Place Objects Strategically
On your path (not "nearby")
Visually obvious (bright, unusual, or in the way)
In sequence order
Step 4: Test and Refine Walk through your cascade before you need it. Adjust placement if anything isn't naturally visible.
Advanced Techniques
Color Coding:
All gym-related items are bright pink
Impossible to miss/ignore
Spatial Triggers:
Gym bag blocks the doorway (must move it to leave)
Workout mat rolled out in kitchen (must step over it)
Tech Triggers:
Phone lock screen changes to workout plan
Smart home announces "Gym time" at set hour
Calendar notification opens GPS automatically
Modifications
For ADHD (novelty-seeking):
Change colors weekly to maintain attention
Rotate unusual placement locations
Use novel objects as cues
For autism (routine-oriented):
Same objects, same places, always
Visual checklists at each stage
Photos of "correct" setup to reference
Here’s an Example
"I have a bright orange cone that lives in front of my front door on gym days. I literally cannot leave my house without moving it. And when I move it, I see my gym bag hanging on the coat hook right behind it. It's obnoxious but it works." — Amy, ADHD, age 29
Strategy 6: The Transition Buffer Zone
The Problem
Transitions between activities are executive function black holes. Moving from work → gym or gym → home requires significant mental energy to "switch gears."
The Solution
Build in mandatory 10-15 minute buffer zones before and after workouts where you do nothing productive—just decompress and transition.
Why It Works
Neuroscience: Task switching (transitioning between activities) requires executive control and depletes cognitive resources. Buffer zones give your brain processing time without the pressure of immediately starting the next task, reducing overwhelm and resistance.
Before-Workout Buffer (10-15 minutes)
Purpose: Transition from previous activity to exercise mindset.
What to do:
Sit in car at gym, listen to one full song
Scroll phone for exactly 5 minutes (set timer)
Do a brain dump in notes app (empty your working memory)
Eat a specific "transition snack" (makes it ritualistic)
Take 3 deep breaths and think of one thing you're grateful for
Stare out the window and do absolutely nothing
What NOT to do:
Check work email
Make phone calls
Plan the rest of your day
Anything productive
The rule: This time is for mental transition only. It's not wasted time—it's essential support.
After-Workout Buffer (10-15 minutes)
Purpose: Decompress from physical exertion before re-entering the next part of your day.
What to do:
Sit in car again, decompress with music
Change clothes slowly (no rushing)
Use body wipes mindfully, not frantically
Review what went well today (positive reinforcement)
Prepare mentally for next location
Scroll phone mindlessly if needed
What NOT to do:
Rush to next appointment
Immediately start driving
Make decisions about the rest of your day
How to Protect Your Buffer Time
Time-Blocking Example:
Wrong approach:
5:00 PM: Leave work
5:15 PM: Arrive at gym
5:15 PM: Start workout
6:00 PM: Leave gym
6:15 PM: Arrive home
Right approach:
5:00 PM: Leave work
5:15 PM: Arrive at gym
5:15-5:30 PM: Buffer zone in car
5:30-6:15 PM: Workout
6:15-6:30 PM: Buffer zone in car
6:30 PM: Drive home
The difference: You've blocked 30 extra minutes that aren't "wasted"—they're invested in making the workout actually happen.
Buffer Zone Activities by Need
For overwhelm/overstimulation:
Sit in silence
Close eyes and breathe
Listen to calming music only
For understimulation/low energy:
Listen to upbeat music
Quick game on phone
Energising snack
For emotional regulation:
Journal for 5 minutes
Voice memo venting
Text a friend
For sensory needs:
Adjust clothing comfort
Temperature regulation (AC/heat)
Fidget or stim freely
Modifications
Short on time?
Minimum 5-minute buffer still helps
Even 2 minutes of transition is better than none
Can't sit still?
Gentle walking as buffer
Stretching slowly
Pacing while listening to music
Here’s an Example
"I thought buffers were stupid until I tried them. Turns out, rushing from work to gym to home was why I dreaded working out. Now I sit in my car for 10 minutes before the gym and just... exist. Game changer." — Tom, ADHD, age 36
Integration with Other Strategies
Combine with Strategy 5 (Visual Cues):
Set a visible timer for buffer zones
Visual reminder: "Buffer time—do not rush"
Combine with Strategy 10 (Rewards):
Buffer zone IS part of the reward structure
Treat it as sacred self-care time
Related resource: Understanding Sensory Needs in Fitness
Strategy 7: Time-Blocking with Realistic Time Estimates
The Problem
Underestimating how long workout-related tasks take leads to rushing, time pressure, and increased executive dysfunction. When you're running late, your ability to follow through plummets.
The Solution
Double your time estimates for all workout-related activities and block calendar time accordingly.
Why It Works
Neuroscience: Time pressure activates stress responses, which further impair executive function. When you allocate realistic time, you eliminate rushing and preserve cognitive resources for the actual workout.
The Real Time-Cost Formula
For a 30-minute workout, block 90 minutes total:
| Activity | Neurotypical Estimate | Realistic ND Estimate |
|---|---|---|
| Transition/leaving house | 5 min | 15 min |
| Driving/parking | 5 min | 10 min |
| Changing/getting settled | 5 min | 10 min |
| Actual workout | 30 min | 30 min |
| Cool down/stretching | 0 min | 10 min |
| Post-workout decompression | 0 min | 15 min |
| TOTAL | 45 min | 90 min |
The key insight: When you're not rushed, executive function works better. The "extra" time isn't wasted, it's invested.
Time-Blocking Examples
Morning Workout Example
Goal: 30-minute gym session before work
Calendar Block:
6:00 AM: Wake up (already dressed - Strategy 1)
6:00-6:15 AM: Morning routine (coffee, bathroom)
6:15-6:30 AM: Drive to gym + buffer
6:30-7:00 AM: Workout
7:00-7:15 AM: Cool down + post-workout buffer
7:15-7:30 AM: Drive home
7:30-8:00 AM: Shower + get ready for work
8:00 AM: Leave for work
Total blocked time: 2 hours for 30-minute workout
Lunch Break Workout Example
Goal: Quick gym session during lunch
Calendar Block:
12:00-12:10 PM: Transition from work (save files, close tabs)
12:10-12:20 PM: Drive to gym + buffer
12:20-12:40 PM: Workout (20 min only)
12:40-12:50 PM: Quick change + buffer
12:50-1:00 PM: Drive back to work
1:00 PM: Back at desk
Total blocked time: 1 hour for 20-minute workout
Evening Class Example
Goal: 45-minute group fitness class
Calendar Block:
5:00-5:15 PM: Leave work, transition
5:15-5:30 PM: Drive to gym
5:30-5:45 PM: Arrive early, change, buffer
5:45-6:30 PM: Class (45 min)
6:30-6:45 PM: Post-class buffer, change
6:45-7:00 PM: Drive home
7:00 PM: Arrive home
Total blocked time: 2 hours for 45-minute class
How to Calculate Your Personal Time Estimates
Step 1: Track One Workout Start-to-Finish
Use your phone to time every single micro-step
Don't rush, go at your natural pace
Include all transitions, pauses, and "staring into space" moments
Step 2: Add 25% Buffer Whatever your tracked time was, add 25% more.
Step 3: Round Up to Nearest 15 Minutes Example: If it took 67 minutes, block 90 minutes.
Step 4: Use This as Your Standard Block this amount of time for every workout going forward.
Calendar Management Tips
Use color coding:
Main workout block: One color
Buffer zones: Different color
Travel time: Third color
Set multiple reminders:
30 minutes before: "Start transition"
15 minutes before: "Leave in 15"
5 minutes before: "Leave NOW"
Block as "Busy" or "Out of Office":
Don't leave it optional
Treat as non-negotiable meeting
Common Time Estimation Mistakes
Mistake 1: Only blocking the workout time
❌ "30-minute workout = 30-minute calendar block"
✓ "30-minute workout = 90-minute calendar block"
Mistake 2: Back-to-back appointments
❌ "6:00 PM gym class, 7:00 PM dinner plans"
✓ "6:00 PM gym class, 8:00 PM dinner plans"
Mistake 3: Forgetting transition time
❌ "Finish work at 5, gym at 5"
✓ "Finish work at 5, gym at 5:30"
Modifications
For unpredictable schedules:
Block larger windows (2-3 hours)
Have "anytime" workout option ready
For time scarcity:
Use Strategy 2 (Stupid Simple backups)
10-minute workout with 30-minute block
Here’s an Example
"I used to think I could squeeze in a workout between meetings. I'd block 30 minutes and then be late to everything, feel rushed, and eventually stop going. Now I block 90 minutes for a 30-minute workout. Suddenly I'm not stressed, and I actually make it to the gym." — Lisa, autism, age 33
Strategy 8: Novelty Rotation for ADHD Brains
The Problem
ADHD brains crave novelty. When routines become boring and predictable, motivation evaporates and workout abandonment follows, even when the routine was working.
The Solution
Structured novelty—planned variation within a predictable framework that satisfies the need for newness while maintaining enough structure to reduce executive function demands.
Why It Works
Neuroscience: ADHD brains have lower baseline dopamine, making novel stimuli particularly rewarding. However, complete chaos increases cognitive load. Structured novelty provides dopamine hits while preserving executive function support through consistent frameworks.
The Framework Method
What stays the same (framework):
☑ Time of day you work out
☑ Location (same gym or home)
☑ Duration (always 30 min, for example)
☑ Days per week (3x per week, for example)
What changes (novelty):
⟳ Specific exercises
⟳ Equipment used
⟳ Workout style
⟳ Music playlist
⟳ Environment within gym
Rotation Pattern 1: By Day of Week
Monday: Strength training (weights focus)
Wednesday: Try a new group class or style
Friday: Cardio with new playlist
Each day has a different "personality" but same time/place.
Rotation Pattern 2: By Week
Week 1: Upper body focus
Week 2: Lower body focus
Week 3: Full body circuits
Week 4: Whatever sounds fun today
Same gym, same times, but completely different workouts.
Rotation Pattern 3: By Equipment
Week 1: Dumbbells only
Week 2: Machines only
Week 3: Bodyweight only
Week 4: Resistance bands only
This forces creativity while maintaining structure.
Rotation Pattern 4: By Environment (Within Same Gym)
Monday: Weights area
Wednesday: Group fitness studio
Friday: Cardio equipment level
Same building, different sensory environments.
Rotation Pattern 5: By Training Style
Workout 1: Traditional sets/reps (3x10)
Workout 2: AMRAP (as many reps as possible in time limit)
Workout 3: EMOM (every minute on the minute)
Workout 4: Tabata intervals
Same exercises, different structure.
How to Implement Structured Novelty
Step 1: Choose Your Framework Decide what stays consistent:
Same gym? Same times? Same duration?
Step 2: Choose Your Rotation Pattern Pick ONE pattern from above (or create your own).
Step 3: Pre-Plan the Rotation Don't wing it in the moment (executive dysfunction trap).
Example:
Month 1: Weeks 1-4 rotation planned
Month 2: Weeks 5-8 rotation planned
Step 4: Allow "Off-Script" Days If something sounds particularly appealing on a given day, do that instead. The rotation is a guide, not a prison.
Novelty Within Exercises
Don't: Change your entire routine every workout
Do: Change 1-2 exercises per week
Example progression:
Week 1: Barbell squats
Week 2: Dumbbell squats
Week 3: Goblet squats
Week 4: Bulgarian split squats
Same movement pattern (squat), different tool/variation.
Music & Environment Novelty
Playlists:
Create genre-based playlists (rock week, electronic week, 90s week)
Use pre-made Spotify workout playlists (new one each workout)
Listen to podcasts some days, music others
Gym Environment:
Arrive at slightly different times (changes who's there)
Use different entrances/routes through gym
Try different locker areas
Warning Signs You Need More Novelty
❌ Feeling bored before you even start
❌ Scrolling phone instead of working out
❌ Constantly "one more week" before changing routine
❌ Workouts feel like punishment
Warning Signs You Need More Structure
❌ Decision paralysis at the gym
❌ Wandering aimlessly between equipment
❌ Different workout every time with no pattern
❌ Never progressing because nothing's consistent
Modifications
For autism + ADHD (craving routine AND novelty):
Keep framework very rigid
Allow novelty in smaller doses (music, one exercise swap)
For severe ADHD (high novelty need):
Rotate more frequently (daily instead of weekly)
Allow spontaneous changes within framework
An Example
"I do 'Adventure Workouts' on Fridays. That's my day to try whatever new equipment or class I want. Monday and Wednesday are structured. This balance keeps me going—I don't quit from boredom, but I don't get overwhelmed from chaos either." — Kevin, ADHD, age 27
Resources for Novelty
YouTube fitness channels (endless variety)
Fitness apps with new workouts (Nike Training Club, FitOn)
Group fitness class schedules (different class each week)
Online workout programs with built-in variety
Related resource: Neurodivergent-Friendly Workout Guide
Strategy 9: The "No Decisions at the Gym" Protocol
The Problem
Decision fatigue at the gym leads to wandering aimlessly, feeling overwhelmed, getting distracted, and leaving without completing (or starting) a workout.
Why It Works
Neuroscience: Every decision depletes your executive function reserve. By pre-deciding everything, you preserve your limited cognitive resources for actually completing the workout instead of spending them on planning what to do.
The Core Principle
Never show up to the gym without knowing exactly what you're doing that day.
Not "sort of knowing" or "I'll figure it out there." Exactly knowing.
Beginner Version: The "Same Thing Every Time" Protocol
How it works:
Choose 3-5 machines/exercises
Same order every single time
Same sets/reps every time (e.g., 3 sets of 10)
Only increase weight when current weight feels very easy
Example Workout:
Leg press (3 sets of 10 reps)
Chest press machine (3 sets of 10)
Lat pulldown (3 sets of 10)
Shoulder press machine (3 sets of 10)
Treadmill walk (10 minutes)
No decisions needed:
Same machines
Same order
Same reps
Done
When to change: Only when workout feels easy for 2 weeks straight.
Intermediate Version: The "Pre-Decided Workout" Protocol
How it works:
Choose your workout at home (night before or morning of)
Write it down or screenshot it
Know exactly which equipment you'll use
Have backup exercises for each movement (in case equipment is busy)
Example Preparation:
Primary Plan:
Barbell squats: 3x8
Romanian deadlifts: 3x10
Leg extensions: 3x12
Leg curls: 3x12
Calf raises: 3x15
Backup Plan (if squat rack busy):
Dumbbell goblet squats: 3x10
(rest stays the same)
Screenshot saved on phone lock screen.
Advanced Version: The "Follow a Program" Protocol
How it works:
Follow a structured program from app or personal trainer
Program tells you exactly what to do each day
Track workouts in app (automatic progression)
Set equipment alternatives in advance
Recommended apps:
Strong (simple tracking)
JEFIT (pre-made programs)
Boostcamp (free programs)
Personal training app (trainer assigns workouts)
Pre-Decision Checklist
Before leaving for the gym, you should know:
☐ Exactly which exercises (by name)
☐ Exactly how many sets/reps
☐ Exactly which equipment (machine name, dumbbell weight, etc.)
☐ Order of exercises
☐ Backup options if equipment is busy
☐ Total estimated time (so you know when you're done)
☐ Exit criteria (how you know workout is complete)
Decision Elimination Strategies
1. Use Visual Exercise Guides
Print laminated cards with exercises
Photo guide on phone
Follow video demonstrations
2. Track Your Workouts
App shows what you did last time
No decision needed: repeat or increase slightly
3. Time-Based Workouts
"I'm here for 30 minutes" (no decisions about duration)
Do one circuit, rest, repeat until time's up
4. Equipment-Based Workouts
"Today is dumbbell day" (decision made)
Use every dumbbell exercise you know
What to Do When Equipment Is Busy
Option 1: Wait
Set a timer for 5 minutes
Do mobility work while waiting
When timer goes off, check again
Option 2: Substitute
Use pre-decided backup from your plan
(This is why you made a backup plan)
Option 3: Skip It
Move to next exercise
Come back if it opens up
If not, move on
NOT an option: Stand there deciding for 10 minutes
Modifications
For analysis paralysis:
Flip a coin between 2 pre-made plans
Use random workout generator app
Let a friend choose from your 3 options
For perfectionism:
"Good enough" rule: Any plan completed is better than perfect plan abandoned
Progress = consistency, not optimisation
An Example
"I have 5 workout cards I made on index cards. Each card is a different workout. On my way to the gym, I pick one card without looking. That's my workout. No thinking, no optimising, no 'should I do this or that?' Just follow the card." — Rachel, ADHD + autism, age 30
Resources
Pre-Made Programs:
Sensory-Safe Strength System (neurodivergent-designed program)
StrongLifts 5x5 (extremely simple, no decisions)
Visual Guides
YouTube channels with structured programs
Strategy 10: Reward Immediacy (Not Delayed Gratification)
The Problem
ADHD brains struggle with delayed gratification. "Eventual fitness results" months from now don't motivate present action. Traditional advice to "think about your goals" doesn't work.
The Solution
Immediate rewards after every single workout—rewards you get today, not someday.
Why It Works
Neuroscience: ADHD involves impaired temporal discounting—future rewards feel less real and less motivating than for neurotypical brains. Immediate rewards create a dopamine link between exercise and pleasure right now, not months later.
The Reward Rules
Rule 1: Immediate = Same Day The reward must happen within hours of the workout, ideally immediately after.
Rule 2: Exclusive = Only After Workouts The reward must ONLY happen after workouts. If you get it anyway, it's not a reward—it's just a thing you like.
Rule 3: Consistent = Every Single Workout No exceptions. Even "stupid simple" backup workouts get the reward.
Rule 4: Genuinely Enjoyable If it doesn't spark a little dopamine hit, it's not a reward.
Free/Low-Cost Reward Ideas
Food & Drink:
Specific post-workout snack you love (protein bar in favorite flavor)
Fancy coffee shop visit (but only after gym)
Specific beverage ritual (smoothie, special tea)
One piece of nice chocolate (kept in gym bag)
Media & Entertainment:
One episode of favorite show (only after workouts)
20 minutes of guilt-free phone scrolling
Read next chapter of book you're into
Watch one YouTube video from favorite creator
Sensory Rewards:
Shower with expensive nice-smelling products
10 minutes of preferred stimming activity
Soft blanket + cozy clothes
Weighted blanket time
Tracking Rewards:
Workout sticker for tracking sheet (visual + tactile)
Color in one box on progress chart
Add star to calendar
Check off in satisfying app
Paid Reward Systems
Micro-Rewards (£1-5 per workout):
Add £1 to a "fun purchase" fund per workout
Buy one song on iTunes per workout
One small treat from specific store
Progressive Rewards:
Small charm for bracelet per 10 workouts
New piece of workout gear per 20 workouts
Massage or spa treatment per 50 workouts
Savings-Based Rewards:
Put £5 in jar for each workout
When jar hits £50, buy something you want
Gamifies saving while rewarding workouts
The Reward Menu Method
Create a list of 10-15 possible rewards.
Example menu:
Episode of The Office
Iced coffee from nice cafe
30 min of video gaming
Face mask + cozy time
One chapter of current book
Fancy hot chocolate
Online window shopping (no buying)
Call best friend
Workout sticker on tracker
Browse favorite subreddit
How to use:
Choose reward immediately after working out
Pick based on current mood/energy
Must be used same day
Stacking Rewards with Other Strategies
Stack with Strategy 6 (Buffer Zones):
Post-workout buffer = reward time
Sit in car, enjoy coffee, scroll phone
Stack with Strategy 2 (Stupid Simple):
Even 5-minute backup workout = full reward
Reinforces that consistency matters
Stack with Strategy 9 (No Decisions):
Pre-decide reward same time as workout
"Today's workout is upper body + coffee reward"
What Doesn't Work as Rewards
❌ "I'll feel better eventually" (too delayed)
❌ "I'm investing in my health" (too abstract)
❌ "Weight loss someday" (too uncertain)
❌ Things you'll do anyway (not exclusive)
❌ Things that feel like obligations (not enjoyable)
Modifications
For low budget:
Free rewards only (media, activities)
Track workouts for visual satisfaction
Social rewards (text friend about accomplishment)
For sensory seekers:
Strong sensory rewards (spicy food, cold shower, massage gun)
Physical object rewards (fidgets, textures)
For social motivation:
Post workout completion to supportive group
Text accountability buddy for praise
Share achievement on social media
Troubleshooting
Problem: "Rewards feel childish"
Solution: Call them "incentives" or "self-care practices" if that feels better. But they work—that's what matters.
Problem: "I forget to do the reward"
Solution: Set phone alarm immediately after workout: "Get your reward NOW"
Problem: "Rewards lose effectiveness"
Solution: Rotate rewards regularly. Keep novelty high.
Real Example
"I get a fancy iced coffee after every workout. It costs £4. That's £160/month if I work out 4x/week. But it works—I literally think 'I want coffee, so I need to work out first.' It's the only thing that's ever made me consistent." — Jordan, ADHD, age 31
The Long Game
Eventually, intrinsic motivation may develop. Exercise might start feeling good on its own. But don't wait for that.
Start with external rewards now. Build the habit. Enjoy the dopamine. Be consistent.
If intrinsic motivation shows up later, great. If not, keep the rewards forever. There's no shame in using strategies that work.
Related resource: Non-Scale Victories That Matter
Combining Strategies: Build Your Personal System
You don't need all 10 strategies. You need the right combination for your executive function profile.
Assessment: What's Your Primary Barrier?
Answer these questions:
Do you struggle most with starting workouts?
→ Use: Strategy 1, 4, 7Do transitions between activities derail you?
→ Use: Strategy 5, 6, 3Do you get bored and quit working routines?
→ Use: Strategy 8, 10, 2Do you feel overwhelmed by choices at the gym?
→ Use: Strategy 9, 4, 2Do you need external accountability to follow through?
→ Use: Strategy 3, 10
The Starter Stack (Pick 3)
If you're brand new to this approach:
Stack 1: The "Just Get There" Stack
Strategy 1: Already Dressed
Strategy 4: Everything in One Place
Strategy 5: Visual Cue Cascades
Stack 2: The "Stay Consistent" Stack
Strategy 2: Stupid Simple Backup
Strategy 8: Novelty Rotation
Strategy 10: Reward Immediacy
Stack 3: The "Reduce Overwhelm" Stack
Strategy 6: Transition Buffers
Strategy 7: Realistic Time Blocks
Strategy 9: No Decisions Protocol
Implementation Timeline
Week 1: Choose ONE strategy
Pick the strategy that addresses your #1 barrier
Implement it consistently for 7 days
Track what happens
Week 2: Evaluate & Adjust
Is it working? Keep it.
Not working? Tweak the details or try different strategy
Don't add second strategy yet
Week 3: Add Second Strategy
Choose complementary strategy
Implement alongside first strategy
Continue tracking
Week 4: Add Third Strategy (Optional)
Only if first two are working smoothly
Three strategies is enough for most people
Months 2-3: Fine-Tune
Adjust details of each strategy
Experiment with combinations
Notice what works best
Red Flags: When Strategies Aren't Enough
Sometimes executive dysfunction is severe enough that self-directed strategies aren't sufficient. That's okay—it's not failure.
Signs you need additional support:
You've tried 5+ strategies consistently for a month with no improvement
Executive dysfunction severely impacts multiple life areas (not just fitness)
Mental health conditions are worsening (depression, anxiety, burnout)
You experience frequent shutdown/meltdown cycles
Sensory overwhelm is a constant, unmanageable barrier
When this happens, consider:
Professional Fitness Support:
Structured programs with minimal decisions (Sensory-Safe Strength System)
Accountability coaching with check-ins
Broader Professional Support:
ADHD coaching (specifically for executive function)
Occupational therapy for daily living skills
Medication evaluation with psychiatrist (if appropriate)
Mental health therapy for co-occurring conditions
Downloadable Resources
Printable Worksheets
☐ Executive Function Barrier Assessment
Identify your specific challenges
☐ Strategy Selection Worksheet
Match strategies to your needs
☐ Implementation Tracker
Track what's working over time
☐ Gym Bag Checklist
Never forget an item again
☐ Pre-Workout Decision Sheets
Eliminate gym decision fatigue
☐ Reward Menu Template
Build your personal reward system
☐ Visual Cue Cascade Planner
Map your perfect workout chain
Download All Worksheets as PDF (Link to PDF download with email opt-in)
What to Do Next
Step 1: Identify Your #1 Barrier Use the decision tree at the top of this guide.
Step 2: Choose ONE Strategy Pick the strategy that directly addresses that barrier.
Step 3: Implement for 2 Weeks Give it a real chance before adding more.
Step 4: Join the Community Share what's working in the Not So Typical Fitness community.
Step 5: Get Additional Support If Needed
Option 1: Structured Program
Sensory-Safe Strength System – Complete workout program designed for neurodivergent brains with all decisions pre-made.
Option 2: Personalised Support
Gym Confidence Starter Package – 4-week program with executive function accommodations built in.
Option 3: One-on-One Coaching
Book a free discovery call to discuss your specific executive function challenges.
Related Resources
Foundation:
Getting Started:
Advanced Topics:
Frequently Asked Questions About Executive Function
Q: Can I use these strategies even if I'm not diagnosed with ADHD or autism?
A: Absolutely. Executive dysfunction affects many people—chronic illness, depression, anxiety, burnout, trauma, and more. These strategies work for anyone whose executive function is impaired, regardless of diagnosis.
Q: How long before these strategies start working?
A: Most people notice improvement within 1-2 weeks of consistent implementation. However, habit formation takes 2-3 months, so give yourself time.
Q: What if I try a strategy and it doesn't work?
A: Executive function is highly individual. If a strategy doesn't work after 2 weeks of genuine effort, try a different one. The goal is finding what works for you, not forcing yourself into strategies that don't fit.
Q: Do I need all 10 strategies?
A: No. Most people find success with 2-3 strategies that address their specific barriers. Start with one, add more only if needed.
Q: Can I modify these strategies?
A: Yes! In fact, you should. These are frameworks, not rigid rules. Adapt them to fit your life, preferences, and specific challenges.
Q: What if my executive dysfunction is too severe for these strategies?
A: If self-directed strategies aren't enough, that's important information—not failure. Consider working with a neurodivergent-specialised personal trainer who can provide external structure and accountability.
Q: Are these strategies evidence-based?
A: These strategies are based on neuroscience research on executive function, ADHD, and autism, combined with practical experience working with neurodivergent clients. They work because they align with how neurodivergent brains actually function.
Share This Resource
If this guide helped you, share it with someone who needs it:
Email this guide
Copy link: www.notsotypicalfitness.co.uk/resources/executive-function-fitness-strategies
Share in communities: r/ADHD, r/AutismInWomen, r/Fitness
Bookmark this page so you can return to it whenever you need a reminder.
About the Author
Rhiannon Cooper is a certified personal trainer who was diagnosed with autism and ADHD at age 30. She specialises in neurodivergent-friendly fitness approaches and helps clients build sustainable exercise routines that work with their brains, not against them.
