Tackling Executive Dysfunction and Inertia in Running
Welcome back to Neurodivergent Runner Chronicles! Today, I want to dive into something that many neurodivergent people struggle with—executive functioning and inertia—and how these challenges can make running feel like an all-day event.
What is Executive Dysfunction and How Does It Affect Running?
For neurodivergent individuals like myself, executive dysfunction can create massive barriers to getting started. Executive functioning refers to the mental processes that help us organise, plan, and complete tasks. When executive dysfunction strikes, even the simplest steps, like finding my shoes, planning a route, or deciding when to start, can feel overwhelming.
This often leads to procrastination, turning what should be a one-hour workout into a day-long ordeal. The mental effort required to organise everything makes it feel like an impossible task before I’ve even started running.
The Role of Inertia
Once inertia sets in, it can be incredibly difficult to break through. Inertia is the tendency to remain in a state of rest or stick with whatever you’re already doing. For me, this means that once I’m focused on something else—or resting—switching gears to get moving can feel like an insurmountable challenge, even though I know I’ll feel better after a run. The mental hurdle of starting often feels bigger than the physical exertion itself.
Strategies for Overcoming These Barriers
Over time, I’ve developed a few strategies that help me manage these barriers. Here are some of the most effective:
The Countdown Method: 3, 2, 1—Go! One of my most useful strategies is giving myself a mental countdown—3, 2, 1—before I change tasks. It’s a simple cue that creates a sense of urgency and helps me push through the initial resistance of starting. This countdown has become my go-to tactic for overcoming inertia and getting myself out the door.
Accountability Through Friends and Family Telling someone I’m going for a run is another great way to hold myself accountable. Knowing that a friend or family member is expecting me to follow through with my plan helps me resist the temptation to procrastinate. It’s much harder to back out when someone else is in the loop!
Using Music as a Transition Tool Music is an excellent signpost for transitioning from one activity to another. I’ll play an upbeat playlist to shift my mindset into “run mode.” It acts as a mental trigger, helping me switch gears and focus on my run.
Laying Out Running Gear the Night Before Reducing the mental load in the morning can make a big difference. By laying out my running gear the night before, I eliminate one step that could slow me down or cause indecision. It simplifies the process and makes it easier to get going.
Setting Smaller, Manageable Goals Another key strategy is setting smaller, more manageable goals. Instead of telling myself I need to run for an hour, I’ll aim for just 10 minutes. Once I’ve started, I often find I want to keep going, but the smaller goal makes the task seem less overwhelming.
Being Kind to Yourself
These strategies have helped me manage the mental hurdles of running, allowing me to be kinder to myself and preventing running from consuming my entire day. It’s all about finding what works for you and making adjustments that help you move forward.
Hope some of these tips work for you too!
Luvya, Nids x
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