Effective and Engaging Activities for ADHD Kids: A Guide for Parents

Finding effective and engaging activities for ADHD kids can be a rewarding yet challenging experience for parents. Kids with attention-deficit hyperactivity disorder often have boundless energy and short attention spans, making it essential to choose activities that match their unique needs and capture their interest.

I personally know this struggle being a mother with ADHD and a parent to a child with ADHD. It can get pretty overwhelming, but there are strategies discussed below that I have found helpful in channeling my children’s energy.

The best activities for children with ADHD typically involve a mix of physical activity, cognitive stimulation, and structured play. I personally try to involve my children in an outdoor activity first thing in the morning.

This helps them be a little calmer when we get home since they have let many of their little wiggles out. Then, I usually do some sort of structured play, such as coloring or origami. Origami has been a huge hit in our home. I put origami videos on our lounge room T.V. that I find on YouTube. Then, I simply put it on a slower motion so that the kids can follow along easily.

In this guide, we’ll explore a range of fun and beneficial activities that help children with ADHD thrive, develop social skills, and channel their excess energy in positive ways.

Physical Activities to Help ADHD Kids Channel Energy

For children with ADHD, physical activities are not only a great way to manage ADHD symptoms but also an opportunity to improve physical and mental health. These activities can reduce restlessness, improve focus, and promote cognitive function.

1. Obstacle Courses for Boundless Energy

Setting up an obstacle course is a great activity for younger kids and older children alike. Using household items like pillows, chairs, and blankets, you can create a challenging and fun pathway for your child.

Obstacle courses enhance problem-solving skills and fine motor skills as kids navigate through different parts of the course. The added benefit of movement breaks is that they help them release excess energy and refocus on tasks afterward.

2. Martial Arts for Self-Control and Discipline

Martial arts offer an excellent combination of physical exercise and mental discipline, which is an ideal activity for ADHD children.

Studies have shown that martial arts can improve cognitive skills and social interactions, building a sense of discipline, self-control, and respect for others.

Martial arts also give children a safe space to release their energy while developing essential skills and building self-confidence.

3. Team Sports for Social Skills and Cooperation

Involving ADHD kids in team sports like soccer, basketball, or baseball can foster social skills and social interactions. Team sports encourage attention to rules and communication with teammates, supporting their emotional and social development.

Team sports also provide a safe space for kids to learn the importance of collaboration and mutual support among family members and friends.

4. Horseback Riding for Focus and Calm

Horseback riding offers a unique way to teach ADHD kids patience, coordination, and responsibility. Many occupational therapists recommend horseback riding to improve balance and hand-eye coordination in a soothing environment.

The combination of animal interaction and physical activity is beneficial for children who may have a hard time staying focused. Riding allows children to build a connection with the horse, which can also help with sensory processing disorders.

Engaging Indoor Activities for ADHD Kids

Indoor activities are a great option when outdoor play isn’t possible. Many indoor activities can be structured to help with cognitive skills, focus, and emotional regulation.

1. Board Games and Card Games for Cognitive Skills

Classic board games like Chess or Checkers are an engaging way to improve focus, problem-solving skills, and patience. Many card games, like Uno or Go Fish, require attention and memory, which can improve cognitive function and social skills.

I was astounded when my seven-year-old son sat there and played chess with my husband for hours. Never in a million years would I have expected him to be able to stay still and focused for such a long time!

For younger children, simple games like Connect Four or Simon Says keep them engaged without overwhelming them. Board games that require turn-taking teach patience, a valuable skill for kids with attention deficit hyperactivity disorder.

2. Treasure Hunts and Scavenger Hunts for Focus and Fun

A scavenger hunt is a fun way to help kids with ADHD practice focus and patience. Create a list of items to find around the house or yard, turning it into an exciting game.

Treasure hunts offer an opportunity for younger kids and older children to explore, think critically, and follow instructions. Hunts can be customized with household items, allowing for a simple setup.

3. Sensory Play for Younger Kids with ADHD

Sensory play, such as finger painting, playing with bubble wrap, or using sand or rice bins, is a calming activity that provides sensory input and enhances fine motor skills. Sensory play is a good way to help children process sensory information, which is often challenging for kids with ADHD.

Sensory activities like squeezing stress balls or playing with textured objects can have a positive impact on focus, allowing young children to release their energy in a healthy, structured way.

A big hit in my family was polymer clay. I simply purchased a kit of 50 colors on Amazon for just under $20.00, and this had my children amused and being quietly creative for hours. They were amazed at the fact that when you baked it in the oven, it turned hard, and they could keep their creations forever vs. Play-Doh, which dries out and cracks apart.

Because Christmas is coming (it’s November at the time of writing this article), we used Christmas-shaped cookie cutters to make Christmas ornaments with our polymer clay. Because my children are young, 8 months, 5 years, and 7 years we are going to use some of the ornaments as Christmas presents for their grandparents.

4. Music and Dance for Emotional Expression

For children with ADHD, music classes or dance sessions offer an outlet for creativity while developing coordination. Learning a musical instrument or following dance routines requires focus and concentration, which helps with attention deficits.

On rainy days, you can put on Kids Bop videos on YouTube. If you haven’t heard of Kids Bop before, it is a group of children that do simple dances that anyone can follow along to. The music played is the latest pop hits on the radio, yet modified for a younger audience.

Dance and music allow kids to express themselves, releasing energy and emotions through movement. It’s a fun activity for kids who enjoy rhythm and movement and can be done at home with family.

Outdoor Activities for ADHD Kids

Outdoor activities can be a great way to encourage physical activity, exploration, and a connection with nature. Also, it is great to get the kids out of the house and expand their energy instead of being in the home with boundless energy getting into everything. I know on rainy days, if my kids are stuck inside all day, they are like a pair of tornados!

These activities offer space for boundless energy to be released in the great outdoors.

1. Nature Walks and Hikes for a Calming Escape

A nature walk can allow children to calm their minds while being active. Walking through a local park and observing nature allows for relaxation, which positively impacts mental health.

Bringing a tennis ball or encouraging them to collect leaves or stones during the walk can keep them engaged. Nature walks are a good idea for young children and older children alike.

2. Obstacle Courses in the Backyard

Setting up an outdoor obstacle course is a good option to make use of their boundless energy in a controlled, fun environment. It’s also an excellent way for children to develop physical and fine motor skills while working through challenges.

You can create a versatile course that encourages movement and physical engagement using equipment like hula hoops, cones, or even chalk drawings on the pavement.

3. Water Play for Sensory Processing

Outdoor water play can help ADHD children with sensory processing. Sprinklers, water balloons, or a simple water table provide an outlet for active, messy fun, which is perfect for hot sunny days.

Water play is ideal for younger children who benefit from sensory input, and it’s a great activity to enjoy with the whole family on warm days.

Creative Activities to Encourage Focus and Patience

Creativity offers a fun way to help ADHD kids build focus, problem-solving skills, and patience. From art projects to building activities, these options provide structured environments for self-expression.

1. Building Blocks and Model Kits

Building with blocks or assembling model kits can encourage patience and concentration. These activities help improve hand-eye coordination and spatial awareness.

Older children may enjoy complex model kits that require focus, while younger kids benefit from colorful building blocks they can easily arrange.

2. Finger Painting and Art Projects

Finger painting is an easy and enjoyable activity for children with ADHD. It’s a great way to express creativity without strict rules, giving kids the freedom to create.

Art projects like drawing or painting encourage children to focus and engage in a calming, creative process. Many children find it soothing to work with their hands, making art a therapeutic activity.

To make painting more house-friendly, I provide my children with a watercolor paint pallet. This easily washes of anything and is much more house friendly than other acrylic paint options.

3. Cooking and Baking as a Family Activity

Cooking is a good way to improve focus, problem-solving skills, and patience while creating something enjoyable. Following recipes together helps children understand sequencing and instructions.

You can involve kids in simple tasks like stirring, measuring ingredients, or decorating baked goods which allows them to develop motor skills and enjoy quality time with family members.

A favorite in our house is baking sugar cookies and pancakes. If you’re a sugar addict like me and will eat the entire batch, you can always gift them to someone in your ward. It will brighten up their day!

Structured Group Activities and Social Interactions

Social skills are essential for children with ADHD. Group activities provide structured opportunities to practice communication, cooperation, and patience.

1. Board Game Nights for Social Interaction

Board games like Monopoly, Clue, or Scrabble help with focus, strategy, and social skills. Board games also offer a fun way to practice turn-taking, patience, and communication, making it an ideal activity for families.

Hosting game nights with family or friends allows children with ADHD to socialize in a structured environment where they can learn essential skills and enjoy quality time.

2. After-School Activities and Clubs

Extracurricular activities like art clubs, sports, or dance classes are great options for helping kids develop social skills while focusing on something they enjoy.

Chores to Channel Energy

Using chores to help channel the energy of a child with ADHD can be an effective strategy that teaches responsibility, boosts confidence, and helps them manage their hyperactivity in a productive way. Here are some tips for using chores as a helpful outlet for their boundless energy:

1. Choose Chores That Involve Physical Activity

Tasks that require movement are a great way to let them use up excess energy. Chores like sweeping, vacuuming, washing the car, or carrying groceries involve physical exertion and can be surprisingly engaging. These activities allow children with ADHD to be active while helping around the house.

2. Break Tasks into Small, Manageable Steps

Children with ADHD often find large tasks overwhelming, so breaking chores into smaller, more manageable steps can keep them engaged and focused. For example, instead of asking them to “clean their room,” you can guide them step-by-step: “First, pick up toys. Then, put away clothes.” This method builds a sense of accomplishment as they complete each part of the task.

3. Make Chores a Game or Challenge

Turning chores into a fun challenge or game can keep your child interested and focused. Set a timer and challenge them to finish before the time runs out, or create a points system for completing each chore. Rewards like stickers or small treats can be given for points accumulated, adding extra motivation and a sense of achievement.

One game my kids love is clothing basketball. This chore is basically sorting the clothes into piles for each person. I have a couple of washing baskets a few feet or so away, and we try to throw the clothes in each person’s bin/washing basket.

4. Use Visual Cues and Checklists

Visual tools can help children with ADHD stay on track. Create a chore chart or checklist to mark off each task as they complete it. The visual representation of their progress helps them feel accomplished and can keep them motivated. Color-coded charts or symbols can also help make the tasks fun and engaging.

5. Rotate Chores to Keep Interest

Repetition can lead to boredom, especially for children with ADHD. Rotate the chores every few days to keep things interesting. For example, one day, they might be responsible for setting the table, while the next day, they take on a different task like watering plants. New tasks keep their attention and make chores feel less like a routine.

6. Incorporate Music and Movement

Adding music to the chore time can make the experience more enjoyable. Allowing your child to listen to their favorite songs while completing chores like dusting or folding laundry adds an element of fun and can help them focus. The rhythm of the music gives them an outlet for movement, letting them dance or sing along as they work.

7. Encourage Outdoor Chores When Possible

If weather permits, outdoor chores like raking leaves, pulling weeds, or washing windows are great ways for ADHD children to expend energy. Outdoor activities provide them with fresh air and freedom of movement, which can help improve their mood and focus.

8. Offer Praise and Positive Reinforcement

Children with ADHD benefit from positive reinforcement, so acknowledging their efforts and accomplishments is essential. Celebrate their completed chores with words of encouragement, high-fives, or small rewards. Let them know you’re proud of their hard work, as this boosts their self-confidence and makes them more likely to participate eagerly.

9. Allow for Movement Breaks

ADHD children often need breaks to stay engaged. Incorporate short movement breaks between chores, allowing them to jump, stretch, or walk around for a few minutes. These breaks help prevent frustration or burnout and allow them to come back to their tasks with renewed focus.

10. Assign Responsibility-Rich Tasks

Certain chores, such as feeding a pet, organizing small items, or watering plants, give children a sense of responsibility and accomplishment. These tasks build their confidence and reinforce the idea that they are making a valuable contribution to the family.

By choosing engaging, movement-oriented chores and offering consistent encouragement, you can transform chore time into a productive and enjoyable experience for your child with ADHD. These strategies not only help channel their energy but also teach important life skills, making chores a valuable tool for growth and self-regulation.

What type of activities do you find helpful with your ADHD child? Share them with us on the comments below.

You may also want to check out our article on: How to calm your ADHD child during tantrums.

Vanessa Rooney – LDS Mum