Move More This Fall: Staying Active Through Holiday Chaos 🙃

Fall is a season of transitions: the days grow shorter, the air gets crisper, and let’s be real—the demands on your time grow heavier. Between turkey prep, holiday parties, and endless to-do lists, it’s easy to lose sight of yourself, especially if you’re already battling ADHD overwhelm.

But here’s a little secret: even small bursts of movement can make a big difference. Studies show that any amount of physical activity—whether it’s a brisk 10-minute walk or an hour-long hike—boosts your energy, focus, and mood. The trick is to make it fun and flexible so it fits into the chaos of the season.

If the holidays have you struggling to stick to structured workouts—or you haven’t built that routine yet—don’t stress. This isn’t about skipping the gym or replacing exercise; it’s about building better habits and finding small, joyful ways to move your body during a busy season. These activities can help you stay active, feel more in control, and set a foundation for healthy routines that carry into the new year.

Why It’s Worth the Effort

According to the latest health guidelines, adults should aim for 150 minutes of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous activity (like running) each week. But here’s the good news: any movement—no matter how short—provides health benefits.

Think of these activities as a supplement, not a replacement, to your exercise goals. These little moments of movement are like adding sprinkles to a cupcake—they’re the extra that makes everything better.

This, Not That: 🍁 Fun Movement Swaps for the Season 🎉

1. Instead of: Scrolling Instagram for 30 minutes

Try: A photography walk. Grab your phone or camera and capture the fall leaves in your neighborhood. Bonus: Looking for creative shots can feel as mentally engaging as a puzzle.


2. Instead of: Rewatching comfort shows for two hours or more

Try: Ice skating or bowling with friends & family. These cozy indoor or outdoor activities are perfect for colder days and still keep you moving.


3. Instead of: Hitting snooze for the third time

Try: A morning walk along the beach or in a quiet park, taking in the sunrise and fall colors. Starting your day with nature and movement sets a calm, focused tone.


4. Instead of: Sitting at the coffee shop scrolling on your laptop

Try: Volunteering at a food drive, community garden, or walking dogs at your local shelter. These activities get you moving while giving back—a win-win!


5. Instead of: Falling into a YouTube rabbit hole

Try: Joining a pickleball game at your local rec center. It’s social, fun, and easy to learn, even if you’re a beginner.


6. Instead of: Eating meals in front of the TV

Try: Strolling through a farmer’s market or fall festival to savor the sights and smells while keeping your hands busy.


7. Instead of: Browsing online shopping sites aimlessly in your PJs

Try: Taking yourself on an Artist’s Date (a solo practice from Julia Cameron’s transformative book, The Artist’s Way). Wander a new neighborhood, explore local murals, or get lost in an indie bookstore—no phones, no distractions—just you and the moment.


8. Instead of: Spending an hour debating gift ideas online

Try: A power walk through your favorite shopping district or mall. Brisk walking between stores counts as mindful movement—and doubles as a way to spark gift ideas, especially if decision-making feels overwhelming.


9. Instead of: Hitting “play next episode” during your favorite binge-worthy show

Try: Turning up holiday hits for an impromptu dance party—or grab some Santa hats and follow this tutorial to recreate the iconic Mean Girls holiday dance. Feeling creative? Choreograph a unique holiday routine with your crew! It’s goofy, energizing, and sure to spark laughter and unforgettable memories!


10. Instead of: Sitting through a long movie marathon

Try: Organizing a backyard scavenger hunt or a team-based obstacle course with a festive twist, set to background music of your family’s favorite Christmas movie soundtracks. It’ll add an extra layer of holiday cheer and keep everyone moving and laughing!


11. Instead of: Driving to run a quick errand

Try: Walking or biking there if it’s nearby. Pair it with a podcast or audiobook for a cozy fall vibe.


12. Instead of: Scrolling your phone during lunch

Try: Walking to a nearby café for your meal, followed by a stroll around the block or some light stretching to reset your energy.


13. Instead of: Spending the weekend on the couch

Try: Exploring a local trail, arboretum, zoo, or nature reserve. Many offer seasonal events or guided walks to enjoy fall’s beauty.


14. Instead of: Sipping your afternoon latte at the café

Try: Taking your latte to go for a walk through a nearby park or scenic neighborhood. Savor your drink and the fresh fall air! (Btw, have you tried a black cardamom latte?! 😋)

15. Instead of: Snacking out of boredom while watching Elf for the 12th time

Try: A light hike to soak in fall’s beauty before the cold hits. Pack healthy snacks like dried fruit, cheese, and nuts for the trail. (P.S. Don’t get us wrong—we LOOOOVE Elf!)

16. Instead of: …While You’re Watching Elf (Because We Know You Will!)

Try: Make movie time more active by setting up a mini workout challenge. For example, do 10 jumping jacks every time Buddy says “Santa!” or march in place during commercial breaks or key scenes like the snowball fight. It’s a playful way to sneak in movement while enjoying a favorite holiday classic! (Feel free to adapt to your favorite seasonal movie.)

17. Instead of: Playing games on your phone or computer for 30 minutes

Try: A quick game of frisbee, catch, bocce ball, or soccer with friends, family, or coworkers.

18. Instead of: Doomscrolling the news

Try: Walking through a historic town with seasonal decorations or joining a walking tour in your city.

19. Instead of: Losing time to endless group chat banter or online arguments

Try: Taking your dog—or borrowing a friend’s—for a scenic, refreshing walk.

20. Instead of: Binge-watching Netflix at night

Try: Strolling through a local holiday light trail or enjoying a nighttime walk under the stars with hot cocoa.

🌟 A Gentle Reminder 🌟

To our hyperactive/combined-type ADHD sisters: While these swaps can help channel restlessness and bring joy, remember that movement isn’t the only answer. Stillness is just as essential.

If the idea of pausing feels daunting, that’s often a sign you need it most. Carve out even a few minutes to simply sit, breathe, and reflect. Stillness is where clarity, focus, and self-compassion bloom. You don’t need to stay in constant motion to thrive. 💛

Take this as your permission to rest. Stillness is the key.

Making Movement Work For You

The beauty of these activities is that they’re customizable. If one doesn’t sound appealing, pick another. The goal is to meet yourself where you are and create moments of movement that fit your life—especially during the busiest time of the year.

Remember: this isn’t about perfection. It’s about finding joy in the little moments, whether that’s skating at an ice rink or taking a quiet walk under a canopy of red and gold leaves. Every step counts, and every bit of movement adds up.

Your Move: A Fall Challenge 💪

Here’s my challenge for you: Pick one activity from this list and try it this week. You don’t have to go all out—just set aside 15-30 minutes for yourself. Want bonus points? Grab an ADHD sister and make it a mini adventure.

Share your experience in the comments or tag us on social media. Let’s make this fall about finding joy in motion, one step (or shuffle, or skate) at a time.

The Gift of Moving

This fall, give yourself the gift of movement—not because you have to, but because you get to. It’s not about burning calories or reaching a certain step count. It’s about creating small, meaningful moments that energize your body, calm your mind, and remind you that you deserve a little joy amid the hustle.

Let’s move into fall together, ADHD sisters. You’ve got this!

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