Tips for Staying Active When You're Overwhelmed

February 03, 2025 • Estimated Reading Time: 3 minutes

That gym membership haunting your wallet? Those workout clothes still wearing their tags? The endless advice about "just going for a run" when your brain is screaming "too much!"? Let's talk about movement in a way that actually makes sense for your neurodivergent brain.

Rethinking What "Being Active" Means

Forget what social media says about fitness. Movement can be:

  • Dancing in your kitchen while waiting for coffee

  • Stretching during TV shows

  • Walking while listening to your favorite podcast

  • Gentle yoga in comfy clothes

  • Playing with pets

There's no wrong way to move your body.

Understanding Your Movement Barriers

When everything feels overwhelming, exercise often drops to the bottom of the list. Common obstacles include:

  • Sensory overload at gyms

  • Executive function battles with changing clothes

  • Time blindness making routines hard

  • Energy management challenges

  • Feeling self-conscious about coordination

These aren't excuses - they're real challenges that deserve real solutions.

Starting Tiny (Really Tiny)

egin with movements that already fit into your day:

  • Shoulder rolls during screen breaks

  • Leg stretches while brushing teeth

  • Standing up during phone calls

  • Taking the long way to the bathroom

  • Wiggling to your favorite song

Remember: Five minutes of movement beats zero minutes of a "perfect" workout.

Creating Sensory-Friendly Movement

our comfort matters. Try:

  • Working out in loose, soft clothes

  • Exercising in quiet spaces

  • Moving in dim lighting

  • Using noise-canceling headphones

  • Choosing low-impact activities

If something feels too overwhelming, it's okay to modify or choose something else.

Finding Your Movement Style

Not everyone loves running or gym classes. Experiment with:

  • Walking meditation

  • Dance breaks

  • Gentle stretching

  • Swimming

  • Chair exercises

  • Gaming systems with movement

  • Gardening or yard work

The best exercise is the one you'll actually do.

Building Momentum Without Burnout

Start with one tiny change:

  • Set a timer for 2 minutes of movement

  • Do one stretch every morning

  • Walk to the end of your driveway

  • Put on one song and move however feels good

When that feels easy, try adding one more minute or one more movement.

Managing Overwhelming Days

Some days, traditional exercise feels impossible. Try:

  • Gentle stretching in bed

  • Walking in place during TV shows

  • Seated movements

  • Deep breathing exercises

  • Simple hand or foot movements

Any movement counts.