Sports for ADHD: The Activities That Activate Neurodivergent Brains

“Exercise is more than a lifestyle; it’s a lifeline. It really helps me to regulate my ADHD symptoms, brings focus, and delivers a sense of calm. It’s part of my life. I just do it.” — David, California

Sports and physical activity are vital for ADHD brains. ADDitude readers told us as much in a treatment survey in which exercise topped the list of the most recommended approaches for managing ADHD. (Is it any wonder that elite athletes and Olympians with ADHD also boast about the benefits of sports, and how ADHD gives them an edge?)

Now, readers of all ages share their favorite sports and forms of exercise that invigorate their brains and bodies, regulate mood and energy, and reduce ADHD symptoms.

Boxing and Martial Arts for ADHD

“Boxing allows me to focus on the current action I have to execute. There’s no mind wandering.” — Miah

“Tang Soo Do has been amazing in building my child’s confidence, focus, and self-discipline. I think he loves it because of how successful he is based on his effort alone. It's not a team sport with a ton of running, but he also has the opportunity to socialize with peers.” — Chrissy, Pennsylvania

“I spend my lunch hour in my garage hitting a heavy bag. It's challenging enough that I'm still motivated after two years and fun enough that it doesn’t feel like work. I notice a big difference in my mood and focus afterward.” — Robyn, Canada

“Close-quarters combat is absorbing. (It hurts if your mind wanders!) For the first time in my life, I have found my tribe and I hazard a guess that it attracts many others with ADHD as it is very explosive. I always feel calmer afterward, and after years of being bullied when I was younger, I no longer have the aura of a victim.” — David, New Zealand

“My daughter loves to move her body in graceful and unique ways. I think dance helps her manage her symptoms; she always seems more focused after a class.” — An ADDitude Reader

“I love ballet because the repetitive counting of the music parallel to the movement fosters my ability to focus (and sometimes hyperfocus) and is simultaneously relaxing.” — An ADDitude Reader

“I love belly dancing! The physical activity helps and it also lets me stretch my creativity. Performing for an audience is my happy place.” — Natalie, Pennsylvania

“Dancing to cool music moves all body parts AND gives me brain tingles. I can feel the difference throughout the day. I’m definitely more cheerful and my body hurts less, which motivates me to keep up with the habit.” — Laurel, Oregon

“Dance is excellent mindfulness practice, which helps with focus and my mental health in general. It helps me sleep, which helps my ADHD. I use a lot of strategies to stick with dance, from going with a friend to preparing what I need to make going dancing convenient. When things just get too busy to go to in-person class, I'll put on a dance video at home (there are thousands of dance videos of all kinds of styles).” — Allison, California

“I love how hiking gets my energy out but connects me with nature and all its wonders. Hiking rejuvenates my mental health and gives me fresh air and sunshine when I'm stuck indoors too much. If I lose momentum, it helps me to get back into a routine if I schedule to go with others.” — An ADDitude Reader

“Our kids mostly prefer hiking. I think they like things that don't involve competition, are free-form, and allow them to relax in nature with good sensory input.” — Arielle, Maine

“Hiking is a way to burn off energy and let my thoughts go where they will. I also get to be in contact with nature and have true quiet.” — David, Oregon

“Walking is the only activity I can manage to do on a regular basis. It is good for my symptoms because it gets oxygen to the brain. When my motivation wanes or my schedule gets busy, what helps me stick with walking is my FitBit watch, which has hourly reminders to walk and tracks my progress.” — Eleanor, Texas

“My child is AuDHD. Country walks help reduce her anxiety and get her to open up about things that are stressing her out. Our best conversations are during country walks. She is more relaxed and less quickly triggered if we walk regularly.” — Nancy, England

“Walking (power walking is even better) helps me to get out all my extra energy and settles my thoughts and emotions so that I can focus on my work, academic tasks, or whatever my duties are for the day.” — An ADDitude Reader

“Rock climbing works really well for my ADHD brain because it’s like a game or puzzle. It’s motivating to keep trying to make it to the next level, or even finish more climbs from a familiar level.” — An ADDitude Reader

“Strenuous full-body aerobic activities like boulder climbing help get my thoughts in the right place. These activities have helped me with my ADHD symptoms, mood, and energy. They also help a lot with sleep and stress.” — Gabriel, Brazil

“Indoor rock climbing gets your whole body moving. You need to mentally figure out which route is best for you as you climb the wall. The variety of paths and degree of difficulty prevent boredom, while reaching the top provides a sense of accomplishment.” — Megan, New York

[Read: The Magic of Individual Sports]

“Bicycling is a huge stress-reliever, but it's also a skill-builder in terms of decision-making for the route, what to pack, and so on. It's also something we can do as a family — and pretty spontaneously.” — An ADDitude Reader

“Logging my rides on LoveToRide.org helps keep me motivated to ride my bike.” — An ADDitude Reader

“I need to exercise to reduce my emotional energy and cycling is one of the hyperfocus tasks that doesn’t build my self-criticism. It is difficult to stick to, but using Strava (getting recognition from friends) helps. I also focus on cycling’s mental benefits as I have become over focused on the technical aspects of training in the past.” — Stephen, United Kingdom

“High school football is what my son is passionate about right now. He loves the game, the strategy, his teammates, the leadership opportunities, the physical aspect, and how focused and fulfilled he feels. Football and any other opportunity to exercise seems to bring him a lot of dopamine, satisfaction, and happiness.” — Tara

“Tackle football’s physicality and intensity helps regulate my son’s ADHD. The actual physical impact of contact sports seems to benefit him. Also, I believe the strategizing required when playing these sports is helpful, as my son is receiving many different stimuli at one time and has to decipher it, which builds his executive function skills.” — Deborah, New York

“Basketball has helped my son learn to regulate his physical and mental self so he can focus on the game. I also like how neurodivergent and neurotypical kids play together so they can learn to work with others who are different from themselves.” — Christina, Louisiana

“My son loves soccer, especially the social aspect of it. He finds social relationships hard, but playing soccer is a way to create and maintain friendships simply by being physically active together. Team sports help him to develop micro skills which might not impact his ADHD symptoms but build up other skills that will carry him through life.” — Lesley, United Kingdom

“I'm an avid runner, I run between 30 to 60 miles per week. Following a training plan helps me to stick to more reasonable bedtimes, take better care of my nutrition, and have more motivation overall. I usually fall into a post-race slump, so I soon have to target another race to keep up the good habits. Without sports, my life is more chaotic.” — An ADDitude Reader

“My oldest child is a distance runner. He is committed and gets up early every day to run his miles or workout. He starts his day this way and it gives him that dopamine hit to start the day, and it helps calm him so that he feels like his ADHD symptoms are under control at the start of the school day.” — Christin, Texas

“I love jogging because it creates a feeling of ‘getting away’ from everything that is overwhelming me. Afterward, I feel more focused and capable. The idea of fresh air and a fresh mindset is what motivates me when things get hectic, because I know how much better I'll feel afterward. I change into athleisure clothes after work, and I keep my running shoes and extra socks by the front door. That way, when it occurs to me to go for a jog, I don't have to stop the flow of motivation to go look for them.” — Heather

[Read: “We Are All Running from Something” Marathoner Molly Seidel On ADHD & Self-Care]

“I do lifting/bodybuilding! I love feeling strong. There is such a good rush of workout endorphins. I think it helps my ADHD symptoms so much. It helps me feel more focused and happier and boosts my productivity. It also helps with my sleep and eating habits! I have made it a habit in my life for about four years, so even if I have low motivation, discipline kicks in and I push myself to go. If I am having a bad mental health day, I'll convince myself to go lighter or remind myself that it is totally okay to take a day off.” — Maya, Ohio

“I enjoy calisthenics because I can do it spontaneously as I work from home. I find calisthenics improves my patience and reduces anxiety. It also helps me calm down if I'm angry or frustrated.” — An ADDitude Reader

“My ADHD symptoms are way less severe when I’m weight training regularly (four times a week or more). I’m more focused, clear-minded, calmer, and motivated. To stick to it I have to calendarize it, and, most importantly, it has to be a priority before anything else in the day. I go in the morning and get it out of the way. Reducing friction helps, like having workout gear packed the night before (and even putting it in the car!), laying out workout clothes by the bed, and having a training partner.”  — Peter, Australia

“I love exercising with kettlebells or powerlifting. After a morning lifting session, I feel that my ‘juices’ are flowing and I’m in a better place mentally. When my schedule is less predictable, or my motivation wanes, I can re-scope my sessions to be shorter, but more intense to still have a similar impact to a typical session.”  — Rachel, Virginia

“I have found swimming to be super helpful. The only thing that keeps the boredom at bay are $40 swimming headphones. Having music to swim to makes all the difference for me!” — Emily, Connecticut

“Swimming helps burn energy, forces me to regulate my breathing, and is very peaceful because it’s quieter underwater than it is on land.” — Sarah, Canada

“I have twins with ADHD who both like swimming. I think there is something about the water drowning out sounds and the feeling of floating that is very soothing for them.” — Katy, New York

“My daughter loves being on the swim team. Swimming is more of an individual sport, so she isn’t letting anyone down by not having the best time on the team. Everyone is supportive and encouraging and that is good for her.” — Sara, Washington

“I love swimming! When I swim laps, I can hyperfocus and it helps me feel a sense of accomplishment. If I don't have motivation to go to the pool, I remind myself how good I always feel afterwards. And checking something off my to-do list is so satisfying!” — Heather, Ohio

“Hot yoga helps me focus and gives my brain a break from thinking. I just listen, follow instructions, and sweat! I don't have trouble motivating myself to go; I love it and have been doing it for 20 years!” — Layla, California

“Yoga is the most effective way to make me feel like I’m normal. It makes me feel a separation from my busy brain.” — Shanly, Canada

“Yoga has been a game changer in terms of developing an awareness of my body (improving proprioception) and providing an opportunity to practice mindfulness on a regular basis. I've learned to check in with my body and relax areas of tension like my shoulders and jaw.” — Katelyn, Canada

“Golf is something I can keep up with in every season of life. I can hyperfocus if I want, but it also allows me to walk and enjoy the outdoors. There are clear goals and clear parameters.” — An ADDitude Reader

“Golf gives my daughter the opportunity to push through disappointment and have a fresh start on every hole.” — An ADDitude Reader

“I really love tennis’ fast pace. Its short bursts of activity are exceptionally helpful for someone who gets bored so easily. Exercise is my number one treatment for ADHD. My brain feels clear, emotions stable, and I can actually sit still after intense exercise.” — Sarah, Michigan

“I play competitive table tennis. It is very stimulating to me and it helps me relieve stress. The main problem for me (playing competitively) is that I still make careless mistakes. I don't always stay focused as I should.” — Joe, South Carolina

“Padel is my favorite sport. It’s a Spanish game and a mix of tennis and squash. I find it difficult to keep the score in my head, but I think it’s been really good for helping me to learn to concentrate more. I’m definitely better now than I was when I first started playing.” — An ADDitude Reader

“Right now it’s pickleball. It’s a great outlet for my energy. It’s social and a lot of fun! I do struggle with holding the score in my head and remembering whose serve it is due to my ADHD symptoms, but this seems to be a common problem.” — Diane, North Carolina

• Geocaching: “I recently hit 5,000 finds. It gets me outside to places that I didn’t know about. The search for the container may be easy or it may require hyperfocus. It has an aspect of collecting without much clutter. I feel a sense of accomplishment and proficiency because of my experiences, and I have made friends by attending group events.” — Heather, Oregon
• High-Intensity Interval Training (HIIT): “HITT has literally been a lifesaver for my ADHD. Every class is different, the exercises are always changing, the sets are short, the exercises are challenging, my strength gains have real-world utility, and there is built-in competitiveness to keep me going.” — Jamie, New York
• Sailing: “I love the focus that's required to sail a boat. It's exciting to harness the power of the wind to move fast across the water.” — Peter, Minnesota
• Gymnastics: “I was a gymnast and excelled at it from ages 4 to 16. It helped my ADHD symptoms and was probably the only thing that got me through school.” — Christa, California
• Hockey: “My daughter has been playing since she was young. She tells me she is able to slow down her brain and think clearly when she’s on the ice. It’s as if her ADHD evaporates. On the ice, she is logical, controlled, and methodical.” — Shanly, Canada
• “Ninja Class:” “My kids take a ‘ninja’ class, which is basically parkour. They love it, and it’s been amazing because it’s all the dangerous stuff and risk-taking with the adrenaline rush, but in a padded environment with coaches who can teach them how to do it safely.” — Victoria, Florida

Sports for ADHD: Next Steps

• Free Download: Free Guide to Activities and Sports for Kids with ADHD
• Read: The ADHD Exercise Solution
• Read: Sports Psychology Tricks That Work for ADHD Brains
• Read: Karate or Kickball? Fencing or Football? The Best Sports for Kids with ADHD

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