Every child is unique, with their way of learning, playing, and growing—which makes parenting so rewarding! If your child is full of energy, thrives with hands-on experiences, or learns best through movement, this guide is for you. We’ve compiled 40 engaging activities for ADHD to help channel energy, encourage creativity, and improve focus—all while having fun.

These activities are perfect for kids who enjoy staying active, exploring their environment, and learning through play. From physical exercises to calming crafts, these ideas are designed to support children naturally and joyfully. Let’s dive in and discover exciting ways to nurture growth, connection, and creativity!

ADHD can present unique challenges, but with the right activities, it’s possible to channel energy positively and improve focus. If you’re new to understanding ADHD or want to explore its causes, symptoms, and treatment in more depth, check out our detailed guide on Understanding ADHD: Cases, Symptoms & Treatment.

activities for adhd

40 Creative and Calming Activities for ADHD Kids, Teens, and Adults

Activities for ADHD Kids

1. LEGO or Construction Play

Building with LEGO or other construction sets improves problem-solving, patience, and motor skills.
Explore ideas at LEGO.com.

2. Scavenger Hunts

Scavenger hunts teach attention to detail and encourage problem-solving. Parents can tailor hunts to include educational elements like shapes, colors, or numbers.
Find scavenger hunt ideas at Scholastic.

3. Martial Arts

Disciplines like karate and taekwondo teach self-discipline, mindfulness, and focus, making them effective therapeutic options for ADHD.
Learn about martial arts for ADHD at ADDitude Magazine.

4. Science Experiments

Interactive experiments like making slime or a baking soda volcano promote focus, curiosity, and following instructions.
Try fun experiments at Science Buddies.

5. Outdoor Obstacle Courses

Obstacle courses encourage physical activity and improve coordination while burning excess energy.

6. Drawing or Painting

Art activities are calming and allow kids to express emotions visually, fostering creativity and emotional regulation.
Find art activity ideas at Crayola.

7. Memory Card Games

Simple games like “Concentration” boost memory and focus. Digital alternatives like Lumosity can provide similar benefits.
Explore Lumosity memory games.

8. Cooking or Baking

Preparing meals involves following instructions, measuring ingredients, and completing tasks, which improve focus and executive functioning.
Teach Kids To Cook

9. Building Puzzles

Working on puzzles enhances problem-solving skills and encourages persistence.
Find puzzles at PuzzleFactory.

10. Gardening

Gardening teaches patience and provides a connection with nature, promoting calm and focus.
Learn about gardening for kids at KidsGardening.org.

Activities for ADHD Teenagers

11. Volunteering

Volunteering instills responsibility, time management, and empathy, helping teens with ADHD build strong social skills.
Find opportunities at VolunteerMatch.

12. Team Sports

Sports like basketball or soccer teach teamwork, discipline, and goal setting while providing physical exercise.

13. Photography

Taking photos enhances attention to detail, creativity, and mindfulness. Teens can explore editing software for additional skill-building.
Learn photography basics at National Geographic Kids.

14. DIY Home Projects

Redecorating or assembling furniture develops problem-solving and responsibility while providing a sense of accomplishment.

15. Debate Clubs

Participation in debates improves communication, critical thinking, and self-confidence.

16. Learning to Code

Coding develops logical thinking and persistence.
Free tutorials available at Code.org or Khan Academy.

17. Creative Writing

Writing poems, stories, or blogs helps teens organize their thoughts and improve focus.

18. Hiking

Hiking in nature provides physical activity, reduces stress, and boosts mood and attention.

19. Swimming

Swimming offers sensory regulation and a full-body workout, helping teens manage hyperactivity.

20. Strategy Board Games

Playing games like Chess or Settlers of Catan builds strategic thinking and planning skills.
Learn Chess on thechessworld

Activities for ADHD Adults

21. Journaling

Writing thoughts and to-do lists helps adults with ADHD organize their minds, improve memory, and reduce stress.
Learn about ADHD-friendly journaling at ADDA.

22. Yoga or Pilates

These activities promote mindfulness, reduce stress, and improve physical health.
Free tutorials available at Yoga With Adriene.

23. Gardening

Gardening is therapeutic and improves focus and patience. It also encourages a connection with nature.

24. DIY Craft Projects

Activities like knitting or woodworking allow adults to focus on sustained tasks, improving concentration and creativity.

25. Cooking or Baking

Preparing meals teaches organization and task completion.
Find new recipes at Epicurious.

26. Running or Jogging

High-energy activities release endorphins, improving mood and focus.

27. Meditation Apps

Apps like Calm or Insight Timer teach mindfulness and help manage stress.
Download Calm or Insight Timer.

28. Learning a New Skill

Taking online courses in photography, language, or art can improve focus and self-esteem.
Explore options at Coursera.

29. Group Fitness Classes

Classes like Zumba or aerobics combine social interaction with physical activity, providing dual benefits.

30. Painting or Drawing

Creative art activities can be relaxing and provide a focused outlet for expression.

General Activities for ADHD Students in the Classroom

31. Brain Breaks

Short physical activities, like jumping jacks or stretching, improve focus and reduce restlessness.
Explore brain break ideas at GoNoodle.

32. Hands-On Learning

Experiments and tactile learning tools keep students engaged and attentive.
Discover tactile learning tools at Lakeshore Learning.

33. Classroom Treasure Hunts

Interactive games reinforce lessons while promoting focus and collaboration.
Find treasure hunt templates at Teachers Pay Teachers.

34. Visual Schedules

Using visual aids helps students follow instructions and maintain structure.
Learn about visual schedules at Understood.org.

35. Small Group Discussions

Small groups reduce distractions and encourage active participation.
Tips for managing small groups in classrooms from Edutopia.

36. Fidget Tools

Quiet tools like stress balls can improve focus without disrupting the class.
Shop for fidget tools at Therapy Shoppe.

37. Interactive Whiteboard Activities

Technology-based lessons engage students with ADHD and keep them attentive.
Explore interactive whiteboard ideas at SMART Exchange.

38. Creative Arts Projects

Group art projects encourage teamwork, focus, and self-expression.
Find project ideas at The Art of Education.

39. Collaborative Storytelling

Students take turns adding sentences to create a shared story. This activity enhances creativity, teamwork, and focus while encouraging active participation.

Explore storytelling prompts at Story Cubes.

40. Behavioral Charts

Reward systems help reinforce positive behavior and task completion.
Download free behavioral chart templates at Canva.

Every child deserves opportunities to explore, grow, and thrive in natural and enjoyable ways. Finding the right activities for your child is all about understanding their needs and embracing their unique strengths. These 40 activities for ADHD provide a variety of ways to support focus, channel energy, and nurture creativity.

Remember, the goal isn’t perfection—it’s about finding activities that bring joy and help your child feel confident and engaged. By embracing their unique strengths and interests, you’re fostering an environment where they can flourish, one fun and meaningful moment at a time. Celebrate their progress, enjoy the journey, and know that your support makes all the difference!

For additional guidance, explore resources like:

With patience and creativity, families can create environments where individuals with ADHD feel supported and empowered.