How to Exercise Without Actually Exercising
The Problem: Exercise Feels Like a Massive Commitment
If you’re anything like me, the idea of "working out" comes with a ton of baggage. It’s either an hour-long gym session with an intense routine, or it’s nothing at all. And if I can’t do it perfectly, why even bother, right?
That all-or-nothing mindset kept me stuck for years. But here’s the thing—movement isn’t about perfection, and it doesn’t have to look like a structured workout. Small, consistent movement adds up, and it actually works better for neurodivergent brains.
Reframing Movement: It’s About What Feels Good
Forget forcing yourself into workout plans designed for people with unlimited motivation and zero sensory issues. The key is to sneak movement into your day in ways that feel natural and don’t require a huge mental effort.
Small Movement Habits That Actually Work
The One-Song Dance Party – Pick a song you love and dance it out like nobody’s watching (because they aren’t). Boom—dopamine boost.
March in Place While Brushing Your Teeth – Two minutes of movement, twice a day. Barely noticeable but totally effective.
Walk & Rant – Whether it’s an actual call or just talking to yourself (no shame), walking while letting your thoughts out is a double win.
Stretch While Scrolling – Since we’re all on our phones anyway, might as well throw in some feel-good stretches while doomscrolling.
Take the Long Way – Park a little farther away, take an extra lap around the house, or pace while waiting for your coffee to brew.
Fidget With Purpose – If you stim or fidget, turn it into intentional movement—ankle circles, shoulder rolls, toe taps, whatever feels good.
Why This Actually Works
Small, low-effort movement breaks down the mental resistance to exercise. It also keeps your nervous system regulated, your energy flowing, and your body from stiffening up like an old rubber band. Plus, little bits of movement throughout the day are way more sustainable than forcing yourself into a workout you hate.
Final Thoughts: Movement Should Work For You, Not Against You
You don’t need to follow some intense program to feel the benefits of movement. Start where you are, with what you have, and in a way that feels good. The goal is to move more, not to move perfectly.
Try a couple of these habits this week and see how they feel. And if anyone tries to tell you that movement "doesn’t count" unless it looks a certain way? Politely (or not-so-politely) ignore them. We’re doing this our way. 💛
