Calming Techniques / Activities for an ADHD calm mind
Why calming strategies matter for ADHD
Attention deficit hyperactivity disorder isn’t simply about distraction. It affects the part of the brain that regulates attention, emotion, and energy. That’s why ADHD kids often have a hard time sitting still in a school environment, and why ADHD adults can go from over-productive to burnout in a single week.
When stress levels rise, when sleep deprivation kicks in, or when daily routines collapse, the ADHD mind spirals. That’s when symptoms of ADHD feel impossible to manage.
Calming techniques help reduce nervous system overload, bring the ADHD brain back to the present moment, and lower negative emotions. They also strengthen cognitive skills like problem-solving, working memory, and emotional regulation, which play a crucial role in daily life.
The good news is there are countless effective strategies that work on a regular basis. The best way to approach them is not to ask, “What should I do?” but “What works for me and my unique needs?”
Exercise and ADHD: A complicated relationship
Let’s start with the obvious one: physical activity. Every study on ADHD treatments tells us that physical exercise is one of the most effective ways to manage excess energy, regulate emotional dysregulation, and improve cognitive function. Regular exercise boosts motor skills, lowers stress levels, and supports positive behaviour.
But here’s the truth — not everyone can exercise, and not everyone enjoys it.
I’ve been up and down in weight my whole life. I don’t naturally enjoy working out, and if I’m honest, the idea of joining a gym used to fill me with dread. What’s kept me active isn’t a love of exercise, but a love of novelty and challenge. That’s the ADHD brain in action.
Over the years, I’ve run marathons because someone told me I couldn’t, boxed for charity because it scared me, cycled from London to Brighton for the adventure, and even trained as a powerlifter. All of them kept me engaged for a time, then fell away when the novelty wore off.
Right now, I’ve signed up for an 8-week jiu-jitsu beginners course. Why? Because I love MMA, it’s new, and the time limit makes it urgent. That mix of interest, novelty, and urgency is the best way I know to get the ADHD brain moving.
One client of mine tried jogging because their doctor said it would help. Two weeks later, the trainers were abandoned at the back of the cupboard. But when we reframed it as “walk your dog to a new place every morning and treat it like a mini adventure,” they actually stuck with it. Exercise doesn’t need to look like a gym membership. It just needs to match your brain.
So if you can’t exercise regularly, or if you’ve dropped countless activities, please don’t beat yourself up. You’re not lazy, you’re wired differently. The best activities are the ones that actually hook your interest, even if they only last for a while.
Physical activities that create a calming effect
If you are able to move, here are some great ways to channel pent-up energy into calming routines:
Team sports: Football, basketball, or rugby are excellent ways to build social skills, regulate energy levels, and practise cooperation.
Martial arts: Karate, judo, or jiu-jitsu combine discipline, structure, and physical activity in a supportive environment.
Tai chi: A slower movement practice that integrates deep breathing exercises with mindfulness practices.
Obstacle courses and scavenger hunts: Excellent ways for ADHD children to burn energy while building motor skills and problem-solving skills.
Nature walks: A simple but powerful tool. Walking outdoors is an excellent way to calm the ADHD brain, reduce stress levels, and reconnect with the present moment.
One parent told me their son could never sit through homework, but once they built a mini obstacle course in the garden, he flew through his maths. “He had to jump over the bench, then answer a question, then crawl under the washing line,” she laughed. “I was exhausted, but he finished his sheet for the first time ever.”
That’s the trick: pair the activity with novelty, and the ADHD child’s hyperactivity becomes an asset instead of a problem.
Breathing techniques and mindfulness practices
When exercise isn’t an option, breathing techniques and mindfulness practices are an excellent way to reset the nervous system.
Deep breaths: Inhale for 4 seconds, hold for 4, exhale for 4, pause for 4. Even a few cycles can reduce excess energy.
Progressive muscle relaxation: Tense and release each part of the body. It’s a great way to reduce pent-up energy and focus on the present moment.
Meditation practice: ADHD brains struggle with long silences, but one or two minutes of focusing on a sound, a candle flame, or even your feet can lower stress levels.
Use music: Music classes, playlists, or calming tracks are excellent ways to regulate sensory input and reduce negative emotions.
So many of my clients, and ADHD people I know, have a real affinity to nature. When they practise mindfulness outdoors, something clicks. The sensory input of trees, sky, or even birdsong provides some of the best engaging activities for attention deficit hyperactivity disorder because it’s grounding and stimulating at the same time.
One client started taking “thinking walks” in the woods before work. He said, “It’s the only time of day I’m not spiralling. I notice the light, the air, the smell of leaves. It’s like my brain finally shuts up.”
Personally, I find evolution incredible. Sometimes I’ll just stand in nature and think about how these trees, these birds, these patterns of light all evolved over millions of years. It’s hard to stay stuck in negative emotions when you allow yourself to be struck by the awesomeness of where we live.
And here’s a strange little practice of mine… every now and again, I pretend I have 10 minutes to live. It sounds morbid, but it makes the small stuff fade away. Suddenly I’m just present, alive, and grateful. That kind of mindfulness is an excellent way to calm the ADHD mind.
I have actually just posted a video on social for this if you wanted to watch below or go to my Socials TiKTok, Instagram, Facebook
Creative and sensory activities
The ADHD brain craves sensory play and stimulation. When directed well, that sensory input can calm rather than overwhelm.
Finger painting and sensory play: A great way for ADHD kids to regulate emotions through touch.
Balance boards and fidget toys: Excellent tools for student learning or daily routines.
Board games and video games: In moderation, they support cognitive skills, social interactions, and positive reinforcement.
Creative activities like drawing, music, or writing allow for self-expression while calming stress levels.
I’ll admit, I’ve spent hours playing Forza on the PS5 as a form of relaxation. What looks like wasted time is actually an ADHD-friendly meditation practice, combining focus, pattern recognition, and sensory regulation.
One of my clients was struggling with emotional dysregulation at home. She found finger painting “too babyish” until I challenged her to paint while blasting her favourite music. “It’s like my feelings are out of my head and onto the page,” she said. That became her safe space after stressful school days.
Structure, routines, and supportive environments
ADHD children and adults thrive in a structured environment. A consistent routine reduces stress, supports positive behaviour, and creates safe spaces where energy levels can stabilise.
Build a daily schedule that includes movement breaks and relaxation techniques.
Use a reward system to encourage positive behaviour.
Create a calm corner with cushions, essential oils, and fidget toys for emotional dysregulation.
Make lifestyle changes like prioritising sleep, lowering screen time, and planning daily tasks.
Encourage positive reinforcement at home and in school environments instead of punishment.
One client I worked with created a “family scoreboard” for chores. Instead of nagging, she made every task worth points, and the kids could cash them in for rewards. It turned daily tasks into a scavenger hunt instead of a battle. “It’s not perfect,” she said, “but at least the bins go out without tears now.”
When my daughter was younger, we built her a “calm corner” with a weighted blanket and headphones. Sometimes she invited me in, which was humbling — proof that adults need safe spaces too.
Sleep, older children, and daily life
One area often overlooked is sleep deprivation. For ADHD kids, older children, and adults, lack of sleep makes symptoms worse. A child’s brain that hasn’t rested will find school environments harder. Adults with disrupted nights find daily tasks overwhelming.
The good news is that calming bedtime routines are an excellent way to reduce stress. Simple breathing techniques, lowering screens, or even reading aloud can make a huge difference. One client told me his son only settled when they walked around the block together before bed. “It became our ritual,” he said, “and it was the first time bedtime didn’t end in shouting.”
Older children also need different strategies. One teenager I coached loved video games, so we used that. Her reward system became “finish homework, unlock gaming time.” Instead of endless arguments, it turned into a structured environment she could engage with.
Daily routines matter for everyone. From meal prep to movement breaks, the more consistent they are, the calmer daily life becomes.
Social interactions and family connections
ADHD often makes social interactions tricky. A child’s hyperactivity may frustrate teachers, or an adult’s emotional dysregulation may strain relationships. Structured, engaging activities can support social skills while calming the ADHD brain.
Team sports and group games: Develop cooperation and problem-solving skills.
Family activities like scavenger hunts or cooking: Excellent ways to strengthen bonds.
Music and board games: Low-pressure, engaging activities that help reduce stress levels.
One boy I coached refused to play Monopoly with his siblings because “they cheat.” We reframed it with a reward system: every time he stayed calm through his turn, he earned points toward a bigger prize. Suddenly, he was the banker, smiling, and for the first time, his parents said, “We had a board game without tears.”
Supporting a family member with ADHD requires patience and compassion. Remember, the best way to support is not to fix, but to meet unique challenges with flexibility and kindness.
Compassion for different needs
There is no one-size-fits-all ADHD treatment. Some people thrive with regular exercise, others need creative activities, and many need both.
If you can’t exercise, you’re not failing. If you’ve dropped countless hobbies, you’re not broken. The ADHD brain thrives on novelty, urgency, and interest — and your strategies need to reflect that.
The best way forward is to keep experimenting. Try different activities, from meditation practice to martial arts, and notice which ones bring you calm. That’s the most powerful tool you have: awareness of your own unique needs.
Final thoughts
ADHD is challenging, but calming techniques and engaging activities can make a huge difference. Whether you’re helping ADHD children manage a child’s hyperactivity, or learning to calm your own ADHD brain, these strategies reduce stress levels, build positive behaviour, and create balance in daily life.
The next time you feel overwhelmed, remember: you have options. From fidget toys to martial arts, from deep breathing exercises to nature walks, the right activities can regulate your nervous system and bring you back to the present moment.
For more help
If you’d like to explore your own ADHD profile, try my free ADHD analysis tool to understand how your unique brain works.
If you want tailored guidance, I offer 1-to-1 ADHD coaching where we’ll create effective strategies for your daily life.
Or, if you prefer structured learning with the relief of hearing others say out loud the struggles you’ve felt silently, my 6-week ADHD course helps you build routines, calm emotional dysregulation, and thrive in daily life.
I write these blogs and do this work because I care. ADHD people deserve support, not shame. You are always free to reach out with questions - [email protected]
