Children with ADHD often have seemingly boundless energy. Simple activities for children with ADHD focusing on movement, and skill building. It also focuses on sensory input can help direct their energy into beneficial outlets.
Kids with ADHD face unique challenges when it comes to focus, impulsivity, and hyperactivity and often have endless energy to burn. This can make it harder for them to sit still, pay attention at school, manage their emotions, handle social interactions, and achieve their full potential.
Whether you’re a parent, guardian, therapist, or educator, you can help your child better manage these symptoms by regularly playing ADHD-friendly games and activities.
These simple activities for children with ADHD will help your child burn off their energy, and improve their focus and concentration. It will also boost creativity, and enhance their cognitive skills, social skills, and collaboration. Very importantly, it will lead to boosting their confidence and showing them what they can achieve.
We’ve handpicked a selection of the most effective simple activities for children with ADHD, including games and activities. These are suitable for children of all ages, even those who can’t stay still, and can be played with the whole family, both indoors and outdoors.
Simple Activities for Children with ADHD
Every child is different, and children at different developmental stages will be more interested in certain activities than others.
Children with ADHD are energetic, creative, and enthusiastic when they find something that sparks their interest, boosts their confidence, and feels fun or rewarding.
When you look for the right games and activities for ADHD kids, look for something that caters to their unique needs, accommodates their energy and attention, and helps them focus, express themselves, build social skills, help them deal with frustrations, and enhance their cognitive skills.
We’ve created a list of the best ADHD games and activities for your ADHD child to get you started, including after-school clubs, games, indoor activities,s and more. Choose something that interests your child and then give it a try!
For Young Children
Sensory play helps children with ADHD regulate their sensory input and improve focus. Sensory activities are those that engage your child’s smell, sight, taste, touch, or hearing. Ideas for sensory activities include:
- Modeling play dough or clay: Make homemade play dough or use store-bought to create shapes and promote imagination.
- Shaping kinetic sand: Set up a table with kinetic sand for building or molding.
- Finger painting: Provide different colors and papers to create artwork.
- Exploring sensory bins: Fill tubs with items of different colors, shapes, and textures for children to explore.
- Playing with water: Fill the bathtub or an outside bin for children to play with toys or water-based markers.
- Going on a nature scavenger hunt: Ask children to find specific items in nature, like types of rocks, trees, or animals.
- Playing on an outdoor playground: Encourage children to swing, climb, and explore.
- Helping garden: Have children dig in the garden alongside you or help to place seeds and plants.
- Scented coloring: Use scented markers to engage the sense of smell while coloring.
- Going on a nature walk: Engage children with the world around them by asking them about what they see as they walk.
- Navigating an obstacle course: Give your child an indoor or outdoor challenge by creating an obstacle course for them to navigate.
- Doing a puzzle: Have your child pick a puzzle that appeals to them and work together to solve it.
- Building a cardboard fort: Have children build and decorate a fort made of cardboard. Not enough cardboard? Build a fort for your pet!
Looking for a bedtime routine for an active young child with ADHD? Soles recommends storytime yoga. “Parents can combine storytelling with simple yoga poses tailored to children’s interests and abilities,” she says. “Just as it does for adults, yoga helps children improve attention and concentration while promoting relaxation and body awareness.”
For School-age children and teens
Older children and teenagers are often at a point where they can — and want — to do activities on their own. For kids at these ages, activities can increase in complexity, and many children are ready to take on more demanding physical hobbies.
“Physical activity is essential for teenagers with ADHD as it helps release excess energy and improves cognitive function,” says Palmer.
Activities for older children with ADHD include:
- Knitting and sewing: Teach your child how to make basic items, like hats, pillows, or scarves, in colors and styles they like.
- Indoor adventure centers: Take your child to an indoor adventure facility to test out rock climbing, zip lines, and trampoline jumping.
- Friendly competition: Challenge your child to a race, memory test, or trivia game.
- Working toward a goal together: Train with your child for a common goal, like a charity race or a cycling event.
- Performance art: Sign your child up for dance lessons or theater productions, or encourage them to create and put on their shows at home.
- Group games: Teach children group games like tag, hide-and-seek, manhunt, touch football, or Frisbee golf.
- Cooking: Ask your child to pick and make a dish for dinner or lunch.
- Doing for others: Have your child take time to write a letter to or make a card or gift for a loved one they haven’t seen lately.
- Building something sturdy: Allow children access to more advanced building materials (like a hammer and nails) to plan and make forts outside.
- Game creation: Ask your child to invent a game for family game night.
- Tossing a ball: Keep a ball on hand to toss back and forth during moments when your child has energy to spare.
After-school activities
Enroll your ADHD child in an after-school activity and you can help them build their skills, explore their interests, and potentially use that boundless energy in a safe and structured environment. Why not try one of these six ADHD-friendly after-school activities with your kids?
1. Martial arts
Martial arts is among one of the most popular and actually simple activities for children with ADHD because they allow them to burn off some of their energy, and teach them discipline, focus, and self-control. By following their teacher’s instructions, working in a group, and facing challenges, you’ll help your ADHD child see their diagnosis as a superpower when you enroll them in a local class.
One study from the University of Manouba confirmed these benefits for ADHD kids, finding that “(those) who received the TKD (Taekwondo) program had a better cognitive performance in terms of selective attention than those in the control condition after the training program.”
If you want to help your child view their ADHD as a superpower, this should be your number one choice.
2. Team sports
Although kids with ADHD often prefer solo sports because they lack focus and are easily distracted in a group. Team sports can provide the opportunity to build social skills. They will learn how to work as a team and make new friends.
Learning rules and strategies can also promote focus and attention and the regular exercise they’ll get will help manage hyperactivity.
3. Music classes
Learning to play a musical instrument like the piano, drums, or guitar can be a powerful emotional outlet. It can also be a stress reliever for kids with ADHD.
When they learn to play, they’ll discover how to express themselves,.
They will also improve emotional self-regulation, memory, and brain function, and boost their dopamine levels.
4. Art class
Did you know that creating art helps individuals with ADHD work through their emotions, resolve conflicts, manage their behavior, reduce their stress levels, and gain new insight?
When you enroll your ADHD kid in an afterschool art class, you’ll provide them with the perfect setting to deal with their impulsivity, restlessness, and distractibility, plus they’ll have a real sense of achievement when their artwork is finished.
5. Drama Club
Children with ADHD usually thrive when they attend drama club because it encourages them to attend regular practices and group meetings, collaborate with their peers, and unleash their creative side. They’ll also boost their confidence and self-belief as they see that they can concentrate, learn lines, and be fully present in their physical bodies.
6. Dance Club
One of the most effective ADHD activities for kids has to be dancing and many (especially those with high energy levels) naturally love to dance.
Whether you choose ballet with its precision and focus, high-energy street dance, or something more contemporary, dance will give your ADHD child an outlet for their energy while teaching them how to focus, memorize steps, and problem-solve. Check out the after-school dance classes available near you and choose a style that fits your child.
Outdoor activities
Children with ADHD benefit enormously when they can run, explore, and play freely in the great outdoors. They’ll burn off energy, ease their hyperactivity, improve their hand-eye coordination skills, and build confidence by taking part.
7. Play a ball game
Ball games are among the great simple activities for children with ADHD because they’re easy to do anywhere and help keep your child active while improving their coordination.
Why not grab a football or tennis ball and head to the park or, if it’s raining outside, inflate a beach ball and encourage them to play at home? You can even get creative, invent ADHD child-friendly games, or get the whole family involved.
8. Do some gardening
When you do an ADHD activity like gardening, you’ll give your ADHD child the sensory input they need. It’s also a physical activity that helps them use their energy and creativity and see tangible results.
Whether you ask your child to plant seeds, pull weeds, move twigs, or rake the soil, they’ll feel a huge sense of achievement, enjoy time outside, boost their dopamine levels, and ease any sensory processing issues.
9. Play in the sandpit
Playing in a sandpit is a great activity for the ADHD child because it provides more sensory input while giving your child a chance for creative play.
Although usually associated with younger children, everyone enjoys sifting, digging, and building with the sand, even teenagers with ADHD. If you’re lucky enough to live close to a beach, head there to combine this sensory play with healthy fresh air and outdoor time.
10. Make a den or treehouse
Is your ADHD kid feeling overwhelmed?
Create a den or treehouse together where they can retreat and calm their emotions.
There, they can enjoy the quiet time they need when they’re struggling to manage their emotions.
Encourage them to build it themselves as this can unlock and use their creative skills.
It can also enhance their imagination, boost their confidence, and help them relax.
11. Relax in a hammock
When your child is getting hyperactive, hang a hammock in your garden and encourage them to enjoy it. The gentle swinging motion provides excellent sensory input to help calm those fidgety moods. They can also relax, unwind, and even read a book. Also, watch the clouds while they sit there.
12. Go for a walk
Studies have shown that being in nature can help us feel calmer while also encouraging physical activity, making it an excellent activity for a child with ADHD.
Best of all, it’s free, and instant, and helps keep your child’s brain engaged. Take regular walks in your local park or green space and encourage your child to explore and discuss what they are seeing.
13. Visit the park or playground
When you have 30 minutes to spare, grab some sports equipment like a frisbee or football and head to your local park. You’ll help your ADHD child to burn off their energy and they will also enjoy a rich sensory experience thanks to the different sights, sounds, and smells.
If it’s raining outside, why not take them to an indoor playground so they can still get the activity they need to keep their symptoms under control?
14. Go for a bike ride
Aerobic exercise such as cycling, riding a scooter, or running is a great ADHD activity because it helps burn energy, boosts fitness, improves coordination skills, and gets your child outside.
Even if you don’t have much time to spare, encourage your child to take their scooter or bike on outings with you (if safe) so they can still have fun and stay active when there are less exciting things to do.
15. Do a scavenger hunt
Keep your ADHD child active and improve their problem-solving skills by creating a scavenger hunt. You can use any space, whether it’s your home, garden, park, or beach.
Make sure to create the perfect scavenger hunt for your child to enjoy. If your child is older, why not try geocaching- an exciting treasure hunt designed for the 21st century?
16. Walk the dog
ADHD kids can benefit significantly by walking or playing with a pet because they get the emotional support and reassurance they need, can burn off energy, and can learn how to take responsibility.
If you don’t have a pet at home, why not offer to walk your family, friends, or neighbors’ dogs so they can get the benefits without needing to own one?
Tips for choosing activities for children with ADHD
“Engaging children and teenagers with ADHD in activities that cater to their unique needs and preferences can foster their development and enhance their well-being,” says Dr. Stephanie Palmer, a licensed clinical psychologist from Bee Cave, Texas.
She recommends focusing on empowering activities that promote physical movement, encourage organizational skills, and help children develop time management.
Dr. Tamara Soles, a child psychologist and parenting coach from Montreal, Canada, adds that incorporating nature and sensory input is also a great foundation when it comes to picking an activity.
The Main Thing is to Get Moving
You don’t have to sign your child up for every sport under the sun, but physical activity is a must. Getting your child’s body moving will help them to focus their energy on a fun and rewarding activity. Go for a walk, play tag, or ride bikes together.
Physical exercise helps decrease anxiety, depression, aggression, and social problems among children with ADHD.
Signing up for a youth sports group can be a great option for many kids with ADHD. Sports and athletics can be a particularly great outlet, but carefully consider which type of sport might best match your child’s needs and abilities.
A child with hyperactive/impulsive type ADHD might benefit from a highly active, physical sport (such as wrestling or swimming), whereas a child with inattentive type ADHD would do better with one with more short-term, focused goals (such as track and field).
Also, Create Something
Another great way to channel your child’s energy is to encourage them to be creative. This could mean painting, drawing, building with blocks, or even just making up stories.
Let your child’s imagination run wild and see what they come up with.
Creative expression is beneficial for many mental health conditions, including ADHD. Expressive arts therapy, for example, can be helpful for both children and adults with ADHD.
It may help kids practice and strengthen several skills, including focus, communication, and problem-solving skills. It can also be useful for expressing emotions, building self-awareness, and reducing stress levels.
One study found that allowing kids with ADHD to draw and talk about their lives was a useful way to gain insight into their interests and subjective well-being.
Fortunately, you can draw on many of these same benefits by doing creative activities with your child. Drawing, finger painting, sculpting with clay, collaging, or even just scribbling can help your child express themself while having fun.
Get Organized
Many kids with ADHD struggle with organization. But cleaning up and getting organized can be a fun activity if you make it into a game.
Help your child to organize their toys, clothes, or school supplies. You can even race to see who can clean up the quickest.
Some ideas to help make cleaning and organizing fun and exciting:
- Set a timer: Try setting a timer for a short amount of time (around five to ten minutes). Then see how much each of you can clean up in that time.
- Laundry race: Challenge your child to see how much laundry they can help fold and put away.
- Fill a basket: Grab a couple of laundry baskets (or find one for each member of the family if everyone wants to get involved). See who can fill each one with toys or other items lying around the house. Once the first phase of the game is over, you can move on to the next challenge. The fun is about seeing who can put all of the items in their basket away the quickest.
Go On an Adventure
Kids with ADHD often love adventure, and new experiences are more likely to hold their interest. Plan a treasure hunt around the house. Or go on a nature hike and see who can find the most interesting things. Be sure to bring along a camera so that you can document your child’s findings.
Because kids with ADHD often struggle with feelings of boredom, introducing novel activities can be a great way to help them stay interested.
Variety is the key to keeping your child engaged. So, mix things up and try out new activities regularly. With a little bit of creativity, you can come up with endless fun activities for kids with ADHD.
Make Sure to Play Games
Games are a great way to help kids with ADHD focus their energy in a way that can help entertain them while building valuable skills.
Memory games or word puzzles can be a good option for some kids or even an active game like musical chairs.
Other fun activities to try include:
- Indoor scavenger hunt
- Building towers out of cards or blocks
- Balloon volleyball
- Playing music and dancing
- Indoor obstacle course
- Jumping rope
- Hula hooping
- Jumping on a trampoline
You don’t need to spend a lot of money to find items for your games. In many cases, you can take things you already have in the house and incorporate them into a fun activity. It just takes some imagination to keep things interesting and keep your child from getting bored.
Try and Do a Project Together
Working on a project together can be a fun way to bond with your child. You can do this while also helping them to focus their energy.
Examples of projects you might work on together include:
- Creating a storybook
- Learning a musical instrument
- Craft projects
- Dress up games
Choose an age-appropriate project and let your child take the lead. This can be a great way to help your child build self-regulation skills. Finishing a project with your help can also help them gain a sense of mastery and accomplishment.
Do Get Out of the House
Sometimes, the best way to entertain a child with ADHD is to leave the house. Plan a day trip to somewhere that your child will be interested in. This could be a museum, a zoo, an amusement park, or even just a new playground.
- Have a picnic: Picnics are fun for everyone and can be a great way to spend some time together outdoors. Pack up some snacks and head to your backyard or a nearby park for a fun-filled afternoon. You can make your picnic as simple or as fancy as you want. Just make sure to include plenty of good food and fun games.
- Go camping: If you want to get away from it all, go camping! This is a great activity for kids with ADHD. This is because it gets them out in nature where they can run and explore. And if heading for the wilderness isn’t an option, do backyard camping (or even your living room).
- Visit a museum: Museums can be fun for kids of all ages. Also, they can be especially fun for kids with ADHD. They offer a chance to explore and learn in a stimulating but not overwhelming environment.
You Must Cook Together
Cooking is a great activity for kids with ADHD because it involves many different senses. Plus, it’s a fun way to bond with your child and teach them valuable life skills. Start with simple recipes that are great for beginners before working your way up to more complex ones.
You can make this a regular part of your child's routine by setting aside certain days of the week for preparing certain meals.
For example, one night might be “pizza night.” Each member of the family gets to choose their toppings and prepare their mini-pizza.
Also, Try Going Stargazing
Stargazing is a calming activity that can be fun for kids of all ages. It’s a great way to spend time together while also teaching your child about science and the world around them.
If staying up late enough to see the stars isn’t an option for your little one, consider something else. Like a hike, nature walks, or a trip to the beach during the day instead. All of these activities offer a chance to explore and learn while also getting some fresh air and exercise.
Studies have shown that having more contact with nature and green spaces can positively impact children's mental health, including children who have ADHD.
Why Do You Need to Do These Activities?
These simple activities for children with ADHD, you might be wondering, what is the need? Are they really necessary? Can they really help your child who has ADHD?
Know that research has shown that these simple activities for children with ADHD are essential for their growth and happiness. These activities can improve their focus and reduce restlessness. Many children with ADHD struggle to stay engaged. So, fun and creative tasks can make learning easier.
Moreover, these activities help children express themselves better. They often feel frustrated when they cannot communicate or focus. However structured tasks teach them to manage their emotions and stay calm.
Another reason is to strengthen the parent-child bond. Doing these activities together creates happy memories. Your child feels loved and supported, which boosts their self-confidence.
These tasks also improve problem-solving and teamwork skills. Many activities require kids to think, plan, or cooperate. As a result, they become more independent and confident in their abilities.
Finally, children with ADHD need outlets for their energy. Fun activities let them positively release that energy. This reduces frustration and helps them relax.
In short, these activities are more than just fun. They build skills, create joy, and strengthen connections. Start today and see the benefits!
Final Notes
For some children with ADHD, symptoms of hyperactivity and impulsivity can create a constant state of motion and energy.
Suggesting activities for a child with ADHD that encourage movement, skill-building, and sensory stimulation is important. As they can help them stay engaged in a way that supports overall ADHD management.
Whether you want to help your ADHD child burn off some energy, or improve their skills of focus and concentration. Or enhance their creativity and language skills, boost their social skills, or simply have fun. Then you have to try one of the games and simple activities for children with ADHD in this article.
Note that doing activities together is a great way to bond with your child. It will also help them focus on something they find interesting and rewarding. Look for ways to incorporate fun and adventure as you go about your day. Do this even when you’re just preparing a meal or doing household chores.
These fun and simple activities for children with ADHD can provide a much-needed outlet for their energy. It will also give you some quality time together.
Remember that every child is unique. This means that not every ADHD activity or game on this list will work for your child. However, through trial and error, you’ll find the most suitable, enjoyable, and beneficial activities for your child.
Frequently asked questions
The best activity for a child with ADHD is one they enjoy that also promotes essential and beneficial skill building.
Which activity is most appropriate for a child with ADHD?
The most appropriate activity for a child with ADHD is one they show interest. This means an activity that suits their current developmental stage and ability.
How do you tire out a child with ADHD?
Hyperactivity is a symptom of ADHD. It’s due to changes in the brain’s function and structure. Even with plenty of physical exercise, children may still display behaviors of hyperactivity.
How do you keep an ADHD child busy?
Maintaining a list of activities for a child with ADHD is important. This can help keep a variety of options available for them during the day.