How Exercise Improves Executive Function Skills in Adults
- Eric Kaufmann
- 3 days ago
- 9 min read
Learn how to incorporate daily movement into your life while improving executive function skills like working memory and cognitive flexibility.
🔎 TL;DR:
Exercise strengthens executive function skills like focus, working memory, and emotional regulation.
Struggling to stay consistent with exercise may be linked to ADHD, autism, perfectionism, or executive dysfunction—not laziness.
You don’t need a gym or an hour-long workout. Walking, stretching, and dancing all count.
The Minimum Viable Movement framework increases consistency: lower the bar, attach movement to an existing routine, and celebrate consistency over perfection.
Table of Contents:
Hi Friend,
Today, I want to share a strategy to improve your ability to focus, get started on tasks, and grow your confidence. It’s evidence-based, doesn’t cost a thing, and most of us can do it.
What might it be, you ask?
Daily exercise.
For neurodivergent adults, exercise is one of the most overlooked yet effective ways to boost executive function skills.
I used to think working out was just about trying to get ripped. And, when life got busy, it was the first thing to go.
Skipping workouts, staying glued to my desk for hours, or telling myself I’ll “move later” always backfired. I felt sluggish, struggled to focus, and was frustrated when I couldn’t complete simple tasks.
Now, exercise is a daily ritual and a radical act of self-love. It’s a tool I use to manage stress, boost confidence, and strengthen my executive function skills.
In this article, you’ll learn how to make exercise a daily act of self-love.
Let’s dive in.
Why Do I Avoid Exercise?
Some say avoiding exercise is due to laziness. For many neurodivergent adults, that’s not the case.
In reality, executive dysfunction gets in the way of setting and sticking to an exercise routine. Some common misconceptions are…
I don’t have time to work out
Between work, kids, and chores, it can feel like there is no time for exercise.
If I don’t do an intense workout, it’s not worth it
In reality, daily movement doesn’t need to be anything crazy. A short walk, stretching, or dancing to your favorite song all count.
I am not motivated to work out
If you wait for motivation, you’ll be waiting forever. Motivation follows action. And simply getting started creates motivation by activating your brain’s reward system.
It feels like a chore
When exercise feels like a box to check, it’s easy to skip. The key is to make it fun and tied to something you value deeply.
Keep in mind, exercise doesn’t need to happen in a gym. Find a sport or form of movement that you truly enjoy.
I don’t know how to exercise
Confusion is one of the emotions that causes procrastination. Luckily, there are countless free exercise routines on YouTube. If you’re new to working out, search “beginner workouts for _____.”
How Much Exercise Do I Need?
According to the Mayo Clinic, a physically able adult needs 30 minutes of exercise every day.
On a more detailed level, it’s recommended that each week we aim for:
150 minutes of moderate aerobic activity
Weight training twice per week
Moderate aerobic activity is any form of movement that increases your heart rate. Think walking, biking, swimming, mowing the lawn, or running. It can also happen through sports like pickleball, tennis, golf, surfing, or basketball.
Strength training is often where people feel confused, but it doesn’t need to be complicated. We can use free weights or machines while aiming to train each main muscle group each week. To make it very simple, aim for 10-12 reps, or until you feel your muscles tired.
Here’s an example weekly schedule:
Monday: 30 minute walk
Tuesday: upper body weight training
Wednesday: a sport, run, bike, or swim
Thursday: lower body weight training
Friday: rest
Saturday: 30 minute walk
Sunday: 30 minutes of yoga or stretching
The Science of Exercise and Executive Function
If you’ve ever felt like your brain was stuck in a fog, struggling to prioritize or focus, movement might be the missing piece.
A study by Dr. Adele Diamond found that mindful movement is the best way to improve executive function skills like working memory, cognitive flexibility, and inhibitory control.
Why?
Because exercise stimulates the release of dopamine, norepinephrine, and serotonin, all of which help regulate attention and motivation, two areas neurodivergent adults often struggle with.
Further research on children concludes that coordination-based sports, such as pickleball, golf, or basketball, have the greatest effect on strengthening executive function skills due to the cognitive flexibility, planning, and spatial awareness required.
In a separate study of 400 adults, results showed significant improvements in executive function, confidence, and emotional well-being. And this is huge!
Greater emotional regulation is one of the most overlooked benefits of exercise. I bet you’ve experienced this before.
Have you ever gone on a walk while overwhelmed and returned feeling calmer?
That’s your brain responding to a little bit of movement.
Research consistently shows that regular physical activity reduces symptoms of anxiety, stress, and depression while improving emotional resilience.
How?
Through regulating our nervous systems by reducing stress hormones and increasing neurotransmitters linked to mood and attention, like dopamine and serotonin.
Why Neurodivergent Adults Struggle With Exercise Consistency
For many neurodivergent adults, consistently exercising is the most difficult part. This isn’t simply about discipline or laziness.
ADHD is associated with difficulties in sustained motivation, habit formation, reward processing, and future-oriented thinking, all of which directly impact exercise consistency.
Many adults with ADHD have an “interest-based nervous system.” We are more inclined to engage with things that feel novel, urgent, emotionally stimulating, or highly rewarding.
This is why a new exercise routine might start off strong! But, inevitably, that novelty wears off after a few weeks.
Missing one workout can quickly spiral into:
“I’ll fit it in tomorrow.”
We all know where that ends up…
On top of that, perfectionism and all-or-nothing thinking, something many autistic adults face, make consistency even more difficult.
Other autistic people report sensory related challenging preventing them from working out regularly.
Loud noises, bright lights, or overly stimulating environments can create anxiety and intense discomfort, leading to procrastination or avoidance.
Here’s what most people miss: consistency is born from perfect, daily workouts. It comes from practicing cognitive flexibility. It comes from finding a form of exercise that brings you joy, combined with systems that help you plan and get started smoothly.
The Impact of Exercise on ADHD
Exercise is one of the most powerful evidence-based tools for improving executive function skills in adults with ADHD.
In the ADHD brain, where baseline dopamine is often lower, movement triggers a release of triggers the release of endorphins, serotonin, norepinephrine, and dopamine. This mimics the effects of stimulant medications by naturally increasing alertness and motivation.
Complex movement-based exercises like swimming, skiing, surfing, or martial arts are often popular in adults with ADHD as they require intense attention and multiple senses. Many people report that these forms of exercise quiet an overactive mind, and that sense of calm often carries into the rest of the day.
The Impact of Exercise on Autism
While further research is needed to uncover the benefits of exercise in autistic adults, studies in children show that exercise improves communication, sleep, and executive function.
Because autistic adults often struggle with executive function skills like planning, emotional regulation, and sustained attention, it’s safe to assume that the positive impacts on executive function are experienced by autistic adults.
Sensory challenges are a key piece to consider when exercising as an autistic person. Gyms can often be crowded, loud, and brightly lit. Learning more about your sensory profile and seeking out forms of exercise that make you feel safer and more energized is key.
Minimum Viable Movement: A 3-Step Framework for Neurodivergent Adults
Ever created the perfect workout routine, missed a few days, and then abandoned it completely?
You’re not alone.
Many neurodivergent adults approach exercise with an all-or-nothing mindset. This leads to unrealistic expectations or movement misaligned with what we enjoy.
This is why I teach my adult executive function coaching clients about the Minimum Viable Movement.
Instead of trying to overhaul your life, focus on creating a movement rhythm so small and manageable that your brain stops resisting it.
Step 1: Lower the Bar Dramatically
Your movement goal needs to be so simple, you’d be silly not to do it.
Not “I’m going to work out for an hour every morning.”
Try…
“I’m going to stretch for 5 minutes.”
“I’m going to walk around the block.”
“I’m going to do 10 squats before my shower.”
Task initiation is a common executive function barrier for neurodivergent adults. When the starting point feels too big, our brains avoid it.
Step 2: Attach Movement to an Existing Routine
We can’t rely on memory or motivation. Instead, attach daily movement to something you already do consistently.
For example:
Walk after lunch
Do mobility work while coffee brews
Dance while cooking dinner
This reduces executive function load because you no longer have to decide when to exercise. The cue already exists.
Step 3: Celebrate Consistency, Not Intensity
This is the most important step.
Most people only feel successful if they complete the “perfect” workout. But for neurodivergent adults, consistency builds confidence and self-trust far more effectively than intensity.
A 5-minute walk counts.
Stretching counts.
One push-up counts.
The goal is to become someone who moves daily, not someone who burns themselves out training every day.
Summary: How Exercise Improves Executive Function Skills in Adults
Exercise is often treated as something we do for weight loss or physical appearance. But for neurodivergent adults, it’s much more important.
Regular movement improves executive function skills like working memory, inhibitory control, cognitive flexibility, and emotional regulation. It boosts dopamine, norepinephrine, and serotonin, helping us focus, stay motivated, and manage stress more effectively.
Many neurodivergent adults struggle with exercise because of executive dysfunction, perfectionism, sensory challenges, or an interest-based nervous system that loses enthusiasm once the novelty wears off.
But the challenge many neurodivergent adults face is consistency.
So, if you’re not sure where to begin, try the Minimum Viable Movement framework:
Lower the bar dramatically. Choose a movement goal so small your brain doesn’t resist it.
Attach movement to an existing routine. Connect exercise to something you already do every day, like brewing coffee.
Celebrate consistency, not intensity. A five-minute walk counts. Stretching counts. One push-up counts. Exercise doesn’t need to happen in the gym.
Remember, the goal is not to become someone who follows the perfect workout plan.
The goal is to become someone who consistently cares for their body and brain.
In service,
Eric
FAQs
Does exercise improve executive function skills?
Yes. Research shows that exercise improves executive function skills like working memory, inhibitory control, cognitive flexibility, and emotional regulation. Physical activity increases dopamine, norepinephrine, and serotonin, neurotransmitters that help regulate attention, motivation, and mood. Even short periods of movement, such as walking or stretching, can support stronger executive functioning and improve focus throughout the day.
Why do adults with ADHD struggle to exercise consistently?
Many adults with ADHD struggle with exercise consistency because of executive dysfunction, not laziness. ADHD is associated with challenges in motivation, habit formation, reward processing, and future-oriented thinking. Many people with ADHD have an interest-based nervous system, meaning they are more likely to engage in activities that feel novel, urgent, or highly rewarding. This is why a new workout routine may feel exciting at first but become difficult to maintain after the novelty wears off.
What is the best exercise for neurodivergent adults?
The best exercise is the one you will do consistently. Research suggests that both aerobic exercise and strength training support executive function. Activities that combine movement, coordination, and attention, such as pickleball, swimming, martial arts, dancing, surfing, or basketball, may provide additional benefits. For autistic adults, it is also important to consider sensory preferences and choose forms of movement that feel enjoyable, safe, and energizing rather than overwhelming.
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References
Diamond, A., & Ling, D. S. (2016). Conclusions about interventions, programs, and approaches for improving executive functions that appear justified and those that, despite much hype, do not. Developmental Cognitive Neuroscience, 18, 34–48. https://doi.org/10.1016/j.dcn.2015.11.005
Frontiers Media S.A. (2023). Physical activity and executive functions: A systematic review of interventions and mechanisms. Frontiers in Psychology, 14, Article 1226667. https://doi.org/10.3389/fpsyg.2023.1226667
Marks, T. (2024, June 18). How one workout can improve focus for the ADHD brain [Video]. YouTube. https://www.youtube.com/watch?v=Bdb35NoCeUU
Mayo Clinic Staff. (n.d.). How much exercise do you really need? Mayo Clinic. Retrieved August 30, 2026, from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood: A review of underlying mechanisms, evidence, and recommendations. Reviews in the Neurosciences, 22(2), 171–185. https://doi.org/10.1515/RNS.2011.017
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis.
Sports Medicine, 46(11), 1689–1697. https://pmc.ncbi.nlm.nih.gov/articles/PMC4836564/
St. Joseph’s University. (2024). Movement matters: How exercise supports people with autism. https://www.sju.edu/news/movement-matters-how-exercise-supports-people-autism
Wang, G. J., Volkow, N. D., Newcorn, J., et al. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147–1154. https://doi.org/10.1038/mp.2010.97
About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks.
Want to learn more about 1:1 coaching? Click here.
Interested in hosting a workshop for your team or company on how to improve executive function skills in the workplace? Click here.
Looking for guidance on how to become an adult executive function coach? Click here.