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Exercise can be your ADHD superpower for energy and concentration
​Exercise is one of the most effective non-medication strategies for managing ADHD symptoms. Physical activity helps regulate mood, improve focus, and increase dopamine levels in the brain, directly benefiting those with ADHD
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Get moving and feel the difference
Aerobic exercises such as running, swimming, or dancing are particularly helpful in improving attention and emotional regulation. Short, high-intensity workouts can boost focus quickly, while activities like yoga or martial arts combine movement with mindfulness, creating an ideal balance for ADHD minds.
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These types of exercises help release dopamine and serotonin, which are often lower in individuals with ADHD, contributing to better mood, focus, and motivation. Finding enjoyable activities ensures consistency and helps make exercise a sustainable part of daily life.
Check out our exercise resources!
Exercise Infographic
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A quick visual guide showing how exercise helps improve focus, mood, and energy for people with ADHD.
ADHD-Friendly Exercise Log
A simple, easy-to-use log designed to help track exercise and stay consistent, tailored for ADHD brains.
Exercise Tips and Tricks:
for ADHD
Why it helps: These games engage the body while also keeping the mind focused, making them a fun way to exercise and stay active.
Play video games that involve physical movement (like VR games or dance challenges).
Why it helps: Quick bursts of activity like stair climbing can re-energize your brain and keep focus levels high throughout the day.
Take the stairs instead of the elevator whenever possible
Why it helps: Walking reduces stress, increases dopamine, and improves both physical and mental clarity, providing a break from tasks
Take a walk for 10–15 minutes with a focus on your breathing and surroundings.
Bounce on a trampoline or stand on a vibration plate for 10 minutes during a break
Why it helps: Jumping helps release pent-up energy and stimulates the brain with a rush of oxygen and endorphins.
Set aside 5 minutes in the morning and evening to stretch your body.
Why it helps: Stretching relaxes muscles and relieves tension, which is common in ADHD, while also boosting circulation to the brain
Try Movement Breaks Throughout the Day
Why it helps: Instead of one long workout, breaking it into 5- to 10-minute bursts of movement spaced throughout your day keeps energy up and stress down. Try dancing to one song, doing a set of push-ups or taking a walk around the block.