Attention-deficit/hyperactivity disorder (ADHD) can cause people to have a lot of physical and/or mental energy. Finding effective ways to burn off some of that energy may help with managing ADHD symptoms.
For example, activities that give the body and brain something to do may help reduce impulsivity, urges to fidget, and trouble staying focused. Those that help with building social and communication skills are often highly effective, as are activities that have a calming effect.
If you have ADHD or you’re trying to help a loved one who has this disorder, we’ll walk you through over a dozen activities to try. We’ll also explore some engaging activities that are great for children with ADHD.
Physical exercise is important for everyone’s well-being. But for those with ADHD, it has even greater benefits. Research shows that physical activity may help improve executive functioning and motor skills and ease core ADHD symptoms.
You don’t need a complex or time-consuming workout routine to gain these benefits. Here are some simple ways to stay physically active while managing ADHD:
Individuals with ADHD may struggle to concentrate and follow directions, making it hard to complete activities or accomplish goals. Taking dance or movement classes can help with this and also offers a fun and structured outlet to burn off energy.
These classes require you to follow instructions or learn specific steps, which can help you build concentration skills. As an added bonus, dance and movement classes also help improve physical coordination.
Being mindful helps ease stress and has a calming effect on the brain. Yoga and stretching provide a way to combine physical activity with mindfulness. In fact, focusing on being present in the moment is a big part of yoga exercises.
These exercises involve focusing on inhaling and exhaling while stretching different parts of your body. This helps give your brain something to concentrate on as you move your muscles. For those with ADHD, this can help improve focus and make it easier to regulate or manage emotions.
ADHD can affect social interactions, potentially making it harder to form connections with others. Participating in team sports provides a great combination of physical activity and social interaction, allowing those with ADHD to stay active and work on their social skills.
Baseball, soccer, and other team sports foster teamwork skills, such as conflict resolution and collaboration. They also give team members a sense of belonging. For those with ADHD who struggle to make friends, feeling like they belong is an incredibly important benefit for mental well-being.
Karate, tai chi, and other types of martial arts aren’t the easiest kinds of physical activity to master. But they offer excellent ways to practice self-control, learn discipline, and improve physical fitness. Difficulty with impulse control is a common ADHD symptom, and those with this disorder may find it hard to quietly wait their turn or avoid interrupting others.
Martial arts places a strong emphasis on being disciplined and having self-control in order to follow instructors’ lessons and perform challenging moves. So these physical activities are an outstanding option for managing impulsivity and other ADHD symptoms.
Being physically active doesn’t always have to involve taking classes or learning specific steps or moves. Simply going for a nature walk or a run is a great way to release energy, get fresh air, and stay physically fit.
These activities also release endorphins or “feel good” hormones, boosting mood and improving emotional wellness. They also help with improving attention. Walkers and runners need to be aware of their surroundings to avoid accidents or injuries, such as tripping on sidewalks or bumping into other people.
Research has found that individuals with ADHD may have more creative brains, but they may struggle to put those skills to use. Creative activities provide different ways to channel these skills, improve self-esteem, and boost well-being. We’ll take a closer look at some of these activities below.
Arts and crafts, such as painting or crocheting, are rewarding activities that can also help calm your mind and keep your hands busy. Whether you enjoy drawing, knitting, or building creative works of art, many of these activities involve careful precision and encourage fine motor control. The focus on fine details may also help improve concentration.
Keeping a journal can provide a simple yet highly effective way to help manage ADHD symptoms. Journaling is an excellent cognitive behavioral therapy exercise that doesn’t require advanced or specialized writing skills. You just write down your thoughts or anything else you want to explore.
For those with ADHD, it’s not always easy to manage feelings, especially strong emotions. Journaling offers a way to process your emotions and organize your thoughts — another common challenge for ADHD minds. And getting your thoughts and feelings out on paper gives you a great starting point if you decide to speak with your doctor about your ADHD challenges.
If you want to use your imagination and put your writing skills to use, consider creative writing as well. Coming up with your own stories or poems allows you to channel your creativity and explore thoughts and feelings that may be new to you.
Spending time in the kitchen trying new recipes or making favorite ones is a good activity for those with ADHD. Cooking and baking combine hands-on activity with concentration and focus.
These activities also require you to use problem-solving skills from time to time. For example, what ingredients can you use as a substitute? Or how much of each ingredient do you need to double a recipe? If your last batch wasn’t quite right, what can you do differently this time?
Cooking and baking are also a sensory-rich experience for the ADHD mind, filling it with scents, tastes, textures, and sights.
ADHD minds are sometimes understimulated, leading to impulsive activities to ease boredom. Doing puzzle games gives ADHD brains a good workout and stimulation — without becoming overwhelming.
Jigsaw puzzles, crosswords, and sudoku are examples of puzzle games that are stimulating and enjoyable. Trying to figure out where puzzle pieces go or solve crossword clues can also give your brain a good challenge.
These kinds of games have another benefit for those with ADHD — they encourage concentration. Doing puzzle games gives the mind something to focus on, whether it’s a sudoku puzzle that takes 10 minutes to solve or a 1,000-piece jigsaw puzzle that slowly comes together over days or weeks.
Playing board games offers a fun way for those with ADHD to spend time with others, enjoy mental stimulation, and engage in strategic thinking.
This disorder can make it difficult to make decisions, process information, and handle other executive function tasks. But board games provide a way to work on these skills in an engaging social setting. For example, you’ll need to weigh different options before making a move and follow instructions on how to play.
These games are usually played with others, so they can also help individuals with ADHD work on social skills like waiting their turn or collaborating with teammates.
Having ADHD may create problems when it comes to forming friendships or maintaining relationships with others. Poor social skills, such as having trouble following conversations, often make it difficult to connect with other people.
Social and community activities offer effective ways for those with ADHD to spend time with others and build social skills.
Volunteering for local non-profits or community organizations is a great way for individuals with ADHD to work on developing empathy and becoming more responsible.
These opportunities can also provide a sense of purpose, whether it’s cleaning up local parks to keep them beautiful or helping dogs and cats find new homes at the local animal shelter.
Consider your interests and skills when looking for volunteer or community service activities. But stepping out of your comfort zone and trying something new can also be a good source of mental stimulation.
Meeting others who share similar interests and hanging out with them regularly might not be easy for those with ADHD. But community groups and clubs offer a convenient way to find these opportunities.
These groups help create a sense of belonging and a chance to engage with others who have similar interests. Some might get together regularly for meetings, such as weekly book clubs. Others might only meet seasonally or gather to rehearse and put on events for the community, such as a local theater group.
Apps like Meetup are a great place to start looking for local clubs or groups in your area. You can also explore community organizations and get recommendations from friends and family members.
People with ADHD sometimes become overstimulated or feel overwhelmed. This is when calming or focus-enhancing activities can be beneficial. These kinds of activities can help quiet the brain, easing symptoms and improving concentration.
If you have a green thumb, caring for plants or tending a garden can be soothing activities, especially when you’re feeling overstimulated. These are hands-on hobbies that keep the brain and body busy and help promote mindfulness.
Gardening and plant care require you to concentrate on the tasks you’re doing, so you don’t end up overwatering or making other errors. These activities can also provide a sense of accomplishment as you watch plants and flowers grow and thrive under your care.
Meditating has been shown to help promote more relaxed activity in the brain. For those with ADHD, this can help calm an overstimulated brain and ease symptoms. Meditation may also help you improve your attention, develop inner calm, and become more mindful.
Meditating involves letting thoughts flow through the mind without trying to stop them or focus on any of them. Instead, you typically focus on your breathing, a repeated phrase or mantra, or a candle flame. This helps clear the mind and reduces stress.
The activities we’ve gone over above are suitable for most ages. But for young children with ADHD, more physically active or hands-on activities can be beneficial for their high energy levels and developing brains. Some examples of great activities for children with this disorder include:
Managing ADHD symptoms may be challenging at times, but a mix of physical, creative, social, and calming activities can help. For even more ADHD support, consider working with a mental health professional, such as a therapist.
These providers can help you learn life skills, build coping and social skills, and work on improving your mental well-being one step at a time. And SonderMind makes it easy to connect with a therapist who fits your needs and can help you learn to manage ADHD effectively.
Your path to feeling better begins with the right therapist. Let’s find the perfect provider for your needs.
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