How to Make Exercise Part of Your Day in 5 Minutes
- Eric Kaufmann
- May 15
- 4 min read
Updated: 2 days ago
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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 may 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 it 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 radical act of self-love. I let go of my goal of having a six-pack and focused on the life-changing and long-lasting benefits.
It’s a tool to manage stress, boost my confidence, and strengthen my executive function skills.
Today, I want to teach you how to make exercise a daily act of self-love in just 5 minutes. Let’s dive in.
Why Movement Matters for 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 things neurodivergent adults often struggle with.
And here’s the best part: it doesn’t need to be an hour in the gym. Short bursts of intentional movement can make a big difference.
What People Get Wrong About Exercise
The three most common misconceptions about exercise are:
Many think daily exercise has to be structured
In reality, it doesn’t need to be anything crazy. A short walk, stretching, or dancing to your favorite song all count. As Tony Robbins says:
Motion dictates emotion.
They wait to “feel like it”
If you wait for motivation, you’ll be waiting forever. Exercise creates motivation by activating your brain’s reward system.
They treat exercise as a chore
When exercise feels like a box to check, it’s easy to skip. That’s why I call it a ‘radical act of self-love’. The key is to make it fun and tied to something you value deeply.
How to Make Exercise Part of Your Day in 5 Minutes
Instead of overhauling your routine, make exercise a part of your day by starting small. Pick one strategy from this list and try it this week:
Start your day with movement.
A quick stretch or short walk in the morning can wake up your brain, boost focus, and set the tone for the day.
Use exercise to reset.
Anytime you're feeling stuck on a task, go for a short walk, do five minutes of stretching, or do 10 air squats. Movement breaks boost problem-solving skills and improve task initiation skills.
Make exercise enjoyable.
If the gym isn’t your thing, don’t force it. Try yoga, dancing, or even cleaning with music on. I always pair movement with another activity I enjoy, like listening to a podcast.
Set a movement reminder.
Block time on your calendar or set a phone reminder so movement becomes part of your daily routine.
Summary
Exercise doesn’t need to be another thing on your to-do list. It’s a radical act of self-care that improves executive function skills.
Daily movement feeds two birds with one seed: your physical health improves, and so do your executive function skills, making it easier to focus, plan, and get things done.
The key is the start small. Choose one of these options and implement it for just 5 minutes.
Start your day with movement.
Use exercise to reset.
Make exercise enjoyable.
Remember: start small, make it fun, and know it will boost your executive function skills.
In service,
Eric
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About the Author
Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.
