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As a neurodivergent mom, finding time and motivation to exercise can be challenging. However, incorporating regular physical activity into your routine can significantly boost your energy levels, improve your mental health, and enhance your overall well-being. In this blog post, I will share practical exercise tips specifically tailored for neurodivergent moms to help you on your fitness journey.

Understanding the Importance of Exercise

Physical and Mental Health Benefits

Exercise is essential for maintaining both physical and mental health. Regular physical activity can help reduce symptoms of anxiety and depression, improve sleep quality, and increase overall energy levels. For neurodivergent moms, exercise can also provide a sense of routine and structure, which can be particularly beneficial.


When I first started incorporating exercise into my routine, I noticed a significant improvement in my mood and energy levels. As someone with ADHD, staying focused and organized can be challenging, but regular workouts helped me feel more grounded and less anxious. It became a valuable tool in managing my neurodivergent traits and improving my overall well-being.

Finding the Right Exercise Routine

Start Small and Build Gradually

One of the most important tips for neurodivergent moms is to start small and gradually build up your exercise routine. Setting unrealistic goals can lead to frustration and burnout. Begin with short, manageable workouts and gradually increase the duration and intensity as you become more comfortable.


Start with 10-15 minutes of light exercise, such as walking or stretching, and gradually increase the time as you build endurance. Use a timer or a workout app to keep track of your progress and stay motivated.

Choose Activities You Enjoy

Finding activities you enjoy is crucial for maintaining a consistent exercise routine. If you don’t like traditional workouts, explore other options such as dancing, swimming, or yoga. The key is to make exercise fun and enjoyable, so it feels less like a chore and more like a rewarding activity.


I discovered that I love dancing, so I incorporated dance workouts into my routine. It’s a fun way to get moving, and I often involve my kids, turning it into a family activity. Finding something I genuinely enjoy has made it much easier to stick to my exercise routine.

Incorporate Sensory-Friendly Activities

As a neurodivergent mom, you might have sensory sensitivities that make certain exercises uncomfortable. Incorporate sensory-friendly activities that cater to your needs and preferences.


Try activities like yoga or swimming, which provide calming and soothing sensory input. Use soft, comfortable workout clothes and choose a quiet, peaceful environment for your workouts to reduce sensory overload.

Creating a Sustainable Exercise Routine

Set Realistic Goals and Track Progress

Setting realistic goals and tracking your progress can help you stay motivated and accountable. Celebrate your achievements, no matter how small, and use them as motivation to keep going.


Use a fitness journal or a workout app to set goals and track your progress. Set weekly or monthly milestones and reward yourself when you reach them. This can help you stay focused and motivated on your fitness journey.

Incorporate Exercise into Your Daily Routine

Finding time to exercise can be challenging, especially with a busy schedule. Incorporate exercise into your daily routine to make it more manageable and sustainable.


I started incorporating short workout sessions into my daily routine, such as doing squats while brushing my teeth or stretching during my daughter’s nap time. These small, consistent efforts added up over time and made it easier to stay active without feeling overwhelmed.


Look for opportunities to incorporate exercise into your daily activities. Take the stairs instead of the elevator, walk or bike instead of driving short distances, or do quick workouts during breaks. These small changes can make a big difference in your overall activity level.

Find an Accountability Partner

Having an accountability partner can provide motivation and support on your fitness journey. Find a friend, family member, or fellow neurodivergent mom who shares similar fitness goals and can help keep you accountable.


Schedule regular workout sessions with your accountability partner, either in person or virtually. Share your progress, challenges, and achievements with each other to stay motivated and encouraged.

Overcoming Challenges and Staying Motivated

Addressing Common Challenges

Neurodivergent moms may face unique challenges when it comes to exercising, such as difficulties with time management, sensory sensitivities, and maintaining motivation. Acknowledge these challenges and develop strategies to overcome them.


Identify your specific challenges and brainstorm solutions. For example, if time management is an issue, set a specific time each day for exercise and stick to it. If sensory sensitivities are a concern, choose activities that are sensory-friendly and create a comfortable workout environment.

Staying Motivated

Staying motivated can be difficult, especially when you’re juggling multiple responsibilities. Find ways to keep yourself motivated and engaged in your exercise routine.


I found that creating a playlist of my favorite songs and listening to it during workouts helped keep me motivated. I also joined an online fitness community where I could connect with other neurodivergent moms, share tips, and celebrate each other’s successes.


Find what motivates you and incorporate it into your exercise routine. This could be music, a favorite podcast, or a reward system for reaching milestones. Joining a fitness community or group can also provide additional support and motivation.

Conclusion: Embracing Exercise for a Healthier You

Incorporating regular exercise into your routine as a neurodivergent mom can significantly improve your energy levels, mental health, and overall well-being. By starting small, choosing activities you enjoy, setting realistic goals, and finding ways to stay motivated, you can create a sustainable exercise routine that works for you. Remember, the key is to make exercise a fun and rewarding part of your life, rather than a chore. Embrace the journey and celebrate your progress, knowing that each step brings you closer to a healthier, more energized you.

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Kori

Digital Product Creator at Kori at Home
Hey there! I'm Kori, a neurodivergent mom and certified Life Coach, here to empower moms raising neurodiverse families. Diagnosed with ADHD and Autism at 37, I've turned my passion for neuronerdery into practical parenting tools. With a stack of coaching certifications and a love for 80s pop culture, Marvel movies, and all things brainy, I'm here to help you and your family thrive in this neurotypical world.

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