The Brain Science Behind Why Exercise Unlocks Your Creativity (And How to Actually Make It Happen)
I've been listening to Greg McKeown's Essentialism lately, and he drops this truth bomb: when you're stressed and overwhelmed by too much stuff, your brain literally can't access its creative capacity. It's not a willpower problem. It's neurophysiology.
And you know what one of the biggest sources of that brain-draining stress is? Ignoring that your body needs regular exercise.
Here's what I learned the hard way after twenty years working with brain injury patients: your brain is a physical organ. It needs certain conditions to operate efficiently. You can only rationalize and procrastinate this fact for so long before it catches up with you. If you want your brain to do creative work—the kind that lights you up and makes you feel alive—you just have to take care of the body it lives in.
I know. Nobody wants to hear this. Especially me! But I'm going to make it simple, because that's the whole point: movement doesn't have to be complicated or overwhelming to transform your creative practice. And I need to convince myself it’s time to get going.
Starting is tough!
Keep reading for why and how to get moving the easy way.
The Simple Truth Your Brain Needs You to Know
I haven't exercised regularly in five months. We moved, life got chaotic, and my routine disappeared. And you know what happened? Slowly, gradually…my ability to think clearly, solve creative problems, and feel excited about making work began to fade.
This isn't coincidence. It's neuroscience.
When you move your body regularly, your brain gets flooded with something called BDNF—brain-derived neurotrophic factor. Think of it as fertilizer for your brain cells. It promotes neuroplasticity, which is your brain's ability to form new connections, adapt, and literally grow new neurons. Even as an adult.
Peter Attia talks about this in Outlive: we're not just trying to live longer; we're trying to maintain our cognitive and creative capacity as we age. Regular movement isn't optional if you want your brain to keep working well.
And in This is Your Brain on Art, the research shows that physical movement and creative expression light up overlapping neural pathways. When you move, you're literally priming your brain for the flow states you experience in the studio.
But here's what nobody tells you: it doesn't have to be complicated. In fact, overwhelm is the enemy. When you're stressed about fitting in the "perfect" workout routine, you're creating the exact neurological conditions that shut down creativity.
Know Yourself or You'll Fail Every Time
Here's what I know about myself: I hate gym training sessions. The idea of driving somewhere, dealing with equipment, following a program—it all feels like friction I don't need. But I actually like running outside. The problem? I have a really hard time starting back up after a break - especially in winter. And that's the real barrier most of us face. Not finding the "perfect" exercise. But restarting after life knocks us off track.
So I had to get honest with myself about what would actually work. Not what sounds impressive or what fitness experts say I "should" do. What would I actually do, consistently, without it feeling like one more overwhelming thing?
Here's what I landed on, and it's almost embarrassingly simple:
Monday, Wednesday, Friday mornings: A mini strength session at home—just 15 minutes. No gym. No fancy equipment. Just enough to maintain muscle and bone density (which, according to Attia, is essential for maintaining creative capacity as we age, and has countless other longevity benefits).
Monday, Wednesday, Friday evenings: 15 minutes of wind-down yoga. This is for my nervous system, but is also a game-changer for flexibility and feeling good.
Tuesday, Thursday, Saturday mornings: Step outside, do a 5-minute warm-up walk, and run. Just a couple miles. Not a marathon training program, and with no worries about pace.
Sundays: A walk or a hike. Whatever works for that day, based on weather and schedule.
That's it. Daily movement, but nothing that makes me want to quit before I start.
The key insight from Essentialism applies here: less but better. I'm not trying to become an athlete. I'm trying to give my brain what it needs to do the creative work I actually care about.
And for me, setting aside about 30 minutes a day is much easier to maintain than longer sessions that are less frequent. I want it to just be “what I do,” no decisions to make - but with enough variety that I don’t get bored.
The Hardest Part is Always Restarting
Five months without a regular routine taught me something important: the barrier isn't motivation. It's the overwhelm of trying to figure out where to begin again.
So don't overthink it. Your brain doesn't need you to become a different person. It just needs you to move consistently in ways that don't feel like punishment.
Pick something—anything—that you don't actively hate. Make it daily if possible, because daily habits are easier to maintain than "three times a week" schedules that require decision-making. And make it short enough that you can't talk yourself out of it.
Ten minutes counts! A walk around the block counts. Gentle stretches in your living room count.
Weather not great?
Bundle up, and keep it short. Just get out there!
Your brain responds to consistency, not intensity. And once you start feeling the connection between movement and creative flow, you won't need to force it anymore. You’ll crave it!
The Bottom Line
Your creative practice deserves better than whatever energy is left over after you've depleted yourself. Movement isn't about fitness goals or looking a certain way. It's about giving your brain the conditions it needs to think, connect, and create.
Keep it simple. Keep it doable. Keep it daily if you can.
Less but better, remember?
Your Action Steps:
Quick Win: Tomorrow morning, move your body for 10 minutes before you do anything else. Just notice how you feel in your creative work later that day.
Solid Solution: Design your own simple weekly routine based on what you'll actually do. Daily is better than sporadic. Short is better than overwhelming. At-home often beats having to go somewhere. Write it down and stick it where you'll see it every morning.
Treat Yourself: If you're like me and you've been off track for months, give yourself grace and just start. Today. Head outside, or if you hate the cold, go walk somewhere fun, like a botanical garden or museum, with the side-benefit of visual inspiration!
What does your movement routine look like? I’d love to hear what works for you!
With Enthusiasm for Life + Art,