How does exercise improve my mental health and productivity? | by Ammy Khounmanyketh | Jul, 2025

I consider myself to have a lot of energy even before I started working out. I used to struggle to fall asleep early because I didn’t feel sleepy, and I had trouble sleeping well in general. I would go to bed around midnight, lying awake at night, and only get about 5 hours of sleep.

Now, I feel sleepy after 10 PM and wake up at 5 AM, which is my usual wake-up time, I think, because I spent most of my energy in the workout. Now I can get 7 hours of sleep without the headaches I used to have. Before, if I slept more than 6 hours, I’d wake up with a headache and feel sluggish. It’s amazing how just getting enough sleep can change my mood and help me start my day feeling refreshed, productive, and ready to get started!

I tend to overthink — I just can’t stop my mind from racing, and honestly, it’s one of my biggest flaws. No one really needs to pressure me about my future because I do it to myself all the time, haha. I like to plan my life ten years ahead and spend my free time imagining every detail long before it ever happens.

That’s why having even a short period where I don’t have to think about anything is such a blessing for someone like me. When I work out, all I focus on is counting my reps and timing my rest between sets. It’s one of the best things about exercising for an over-planner and endless thinker like myself. There are no assignments to finish, no people to impress — just making sure my form is correct, like the gym videos I save from TikTok.

For me, those moments in the gym are a rare break from social media and endless scrolling. It feels like giving myself a small pocket of peace with no distractions. I don’t touch my phone during rest breaks — even if it’s just two or three minutes, it feels amazing in this day and age when we’re all glued to our screens to escape boredom.

I find myself completely focused on the present moment: Am I holding my arms correctly? Should I adjust my back a bit more? These small details give my mind a quiet place to rest. It might not sound like much, but for me, it’s the best kind of mental break — a little bit of peace and clarity in a busy mind.

Fitness is a journey; there is no finish line, but a long game process you do for yourself. We can’t see a difference on the first day, week, or even months, yep it is boring, unlike the dopamine hits when you order clothes from SHEIN, but the achievement is that you finished the workout session — even if it’s just a 10-minute workout, you have every right to be proud and feel good about it.

There is no competition with anyone but just you and your past self. Keep doing it, proving to yourself every day that you can do it. I believe that to be the best version of ourselves is not about setting goals without consistent action, but about believing in yourself every day by taking a small win today. Isn’t that enough reason to get out there and do the exercise you enjoy? 🙂