Exercise for Executive Function Cheat Sheet
What Is Executive Function?
Executive function refers to high-level cognitive skills that help you:
- Focus attention
- Plan and organize
- Manage time
- Control impulses
- Regulate emotions
- Remember information
People with ADHD, anxiety, or neurological differences may struggle with these areas. Exercise is a proven strategy to boost these abilities.
How Exercise Improves Executive Function
- Increases lood flowo the brain, especially the prefrontal cortex
- Boosts opamine, serotonin, and norepinephrineor better mood and motivation
- Improves europlasticitysupporting learning and memory
- Reduces tress hormoneshat can impair cognitive clarity
- Enhances elf-regulationhrough movement and structure
Top Exercises to Improve Executive Function
| Activity | Executive Skill Focus | Notes |
|---|---|---|
| Aerobic Cardio | Focus, working memory | Running, biking, brisk walking |
| Strength Training | Planning, sustained attention | Structured reps and progressions |
| Martial Arts | Impulse control, sequencing | High mental engagement |
| Yoga & Tai Chi | Emotional regulation, self-awareness | Emphasizes breath + body control |
| Dance & Choreography | Memory, cognitive flexibility | Combines movement and rhythm |
| Rock Climbing | Problem solving, focus | Requires planning and precision |
Sample Routine for Daily Executive Function Boost
oal: 20–45 mins/day, 4–5 days/week
orning Focus Session (15–30 mins):
- 5-min warmup (jump rope or fast walk)
- 10–20 mins cardio or strength (intervals work well)
- 5 mins cooldown + breathwork
ptional Evening Regulator (10–15 mins):
- Light yoga, tai chi, or walking
- Focus on calming the nervous system
Exercise & Executive Function in ADHD
- Exercise acts as a atural stimulantimilar to medication
- Helps manage motional dysregulationnd mental fatigue
- Consistency builds better ask initiationnd time awareness
- Use workouts to nchor routinesnd increase structure
Tips to Stay Consistent
- Use a ovement calendar or checklist
- Pair workouts with ental taskse.g., plan your day during a walk)
- Involve un, novelty, or challengeo stay engaged
- Track mood and focus after workouts to notice benefits
- Don’t wait for motivation—uild the habitirst